Having to adjust to work-life as a result of the pandemic means having had to deal with working from home or in an environment that is very different from what one is used to. And now, as the world slowly but surely returns to what it was like pre-pandemic, that means having to adjust yet again. For people with ADHD, a neurodevelopmental disorder, these changes can be extra disruptive and profoundly distracting. Adults with ADHD often have difficulty planning and staying organised, concentrating, remembering instructions and multitasking/managing their time. This means that it’s very, very important to have a work environment that allows for structure and focus.Â
To help alleviate the symptoms of ADHD at work, try…
Start off on the right (calming) foot with meditation
You may be tired of hearing about meditation – but there’s a reason why it’s being constantly brought up. Meditation is a great tool to ground your otherwise overactive mind. In meditation, you will be able to set your intentions for the day and zone in your focus as well as energy towards these goals. This is especially helpful when you are in an environment with multiple people around you – being able to sit in the quiet will help you recenter and decrease symptoms of ADHD. It will take practice though, but thankfully, there are tonnes of guided meditation videos on Youtube (this is one of my faves!)
Take notes
To stay on task, make sure you know what these tasks are. When in an environment with many distractions – at the office or at home with family – it can be easy to forget what needs to be done. Not to mention the fact that one effect of ADHD is that one is often easily distracted by one’s own thoughts, no matter how fleeting. Keep a list of tasks in front of you – add to the list the minute you get a new task (so it doesn’t get forgotten) and make sure this list is visible at all times. Whether you choose to do this in journal form, on a whiteboard or on a weekly notepad, the most important aspect is to make sure you can see your tasks clearly. It’s even better if you separate these tasks based on priority or to be done within a certain timeframe.
Cancel out noise with headphones or earplugs Â
You know the sense of isolation that comes with plugging in earphones and listening to your own tunes? Now, amplify that feeling with noise-cancelling earphones or, simply with earplugs. The dangers of earplugs are that being along with nothing but your thoughts may end up being more distracting. However, this method works for some, even if not for all people with ADHD. By taking away one stimulus, your brain has one less thing to be distracted by.
Curate what you listen toÂ
With that being said, you want to make sure you’re optimising this method of focus with the right music. Experts on Healthline advise against music with lyrics, as the lyrics provide your brain something else to latch onto. Using white noise or specially curated music with binaural beats (a little auditory illusion, really) will allow you to focus for a longer period of time. Binaural beats – two tones, one in each ear, with both at slightly different frequencies – are especially effective as they’re said to reduce anxiety, increase focus and concentration, lower stress, increase relaxation, foster positive moods and promote creativity.
*Do note that binaural beats may negatively affect you if you have a history of seizures or epilepsy, so you should speak to your doctor before trying this.
Write down every single task that you’ve completed
At the end of the day, working can be difficult when you’re not motivated or are feeling overwhelmed, no matter where you happen to be working from. To avoid feeling overwhelmed, keep a list of things you’ve gotten done. Just like it’s important to know what you need to accomplish, it’s just as important to celebrate all the tasks you have managed to accomplish. By physically writing down or ticking off tasks that you’ve done, you’re more likely to want to get more done as the feeling of accomplishment fires you up and acts as motivation.
*Cover image credits: Photo by JESHOOTS.COM on Unsplash Photo by Stefan Cosma on Unsplash
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