WFH with ADHD: Coronavirus Distractions

Tips, Tricks & Tools

Two years ago I started working from home. No pants, no makeup, no problem. A dream come true. Am I right?

There was just one pesky issue, my ADHD brain.
After a few months (that’s right, months) I finally established a daily routine that provided the structure I need to maintain my job. VICTORY!

Fast forward to March 2020, COVID-19 is forcing employees to work remotely. Do you know what that means? My husband is my new office mate. As if conquering a full workday from home wasn’t hard enough, now my husband’s pen clicking and desk tapping are causing me to reread the same paragraph for thirty minutes.

Giving up on the carefully curated work schedule that took so long to implement and abide by, left me frustrated. Desperate, I revisited the tried and true methods of ADHD management  I've strayed from (like workspace arrangement, exercise breaks, and nutrition, etc.) to create structure in my new work environment.

Below are a few tweaks to my daily routine and creative strategies are helping me stay focused:

Work Outdoors

Getting away from distractions like my husband and the tv is a must so our patio is a perfect option. Bonus: you get to soak up some vitamin D and fresh air, which can do wonders for your mood. If outside isn't an option, take your work to a more secluded part of your home.

My Samsung Chromebook is perfect for answering emails and doing research for work...of course online shopping too. Not to mention it's super light and affordable.

Breakfast
I don’t know about you, but when I wake up I grab my phone and start answering emails. Lately, I’ve been squeezing in a smoothie or protein shake first and I’ve noticed having something in my stomach just makes it easier to focus.

Orgain Organic Protein is the best vegan protein powder I've tasted...and being lactose intolerant I've tried a lot of different brands. Try the Chocolate Fudge flavor. It's delicious!

No Phone. No Noise.
This is harder than ever, with all of your friends at home constantly updating social media, causing serious FOMO. IT’S A TRAP.  Jessica’s self-inflicted bang tragedy can wait a few hours. I know some ADHD-ers work better with noise in the background, but if you're like me, you need silence to get your thoughts in order.

Vibes earplugs are the best in my opinion. These fit comfortably in my ears, easy to clean and come with a carrying case. 

Exercise Breaks
Working from home alone I usually did a mid-day at-home workout to release some energy. Since my husband is also working in our office/home gym, I'm finding it harder to do a full workout. Recently, I've been giving myself short breaks throughout the day to do simple exercises. 

You don't need equipment just get yourself moving. These resistance bands are perfect for stretching or strengthening exercises while on a conference call. Don't forget to mute! lol


Until everything returns to normal, get creative with your schedule. And remember to be kind to yourself. Your brain works differently than those around you. 

I know I’m not the only one struggling here right? Do you have any tips on how to handle working from home and adapting to new distractions? I’d love to hear them. Leave a comment below.

XOXO Meg

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