How to Work from Home with ADHD

For some living with ADHD, working from home can be a positive as it removes the noises and distractions of the office, making it easier to concentrate. For others, without the regular routine and formality of a workplace environment, their ADHD can have a major impact on productivity levels and motivation. 

Whether you’re in a temporary WFH set-up, or have made the switch permanently, here are 4 work from home tips for adults with ADHD.

1. Create the Right Environment 

Having a dedicated workspace is one of the easiest ways to signal to your brain that it’s time for work. If you’re lucky enough to have space, set up your desk in a room that is used solely for work, or if that’s not possible, try dedicating a corner of a room or a specific seat at your dining table as your workspace. 

Either way, you want to remove any household distractions from your eye line. That includes everything from the pile of laundry that needs putting away down to something as small as the gas bill that needs paying. 

Remove all the clutter from your desk too, including items related to tasks not scheduled for that day. On your desk, keep only what you need to achieve the things on your to-do list and a notebook for jotting down tasks or thoughts as they come up.

2. Stick to a Schedule 

Within an office, there are certain boundaries and guidelines that can help those with ADHD to manage their time better. Meetings, start-times, co-workers, etc. all add structure to the day, but when you work from home it can be harder to hold yourself accountable. 

If you have ADHD, setting yourself strict boundaries around your workday is extremely helpful, even if you have a more flexible structure while working from home. 

Set a start and end time for the day, as you would in a traditional office 

Schedule meetings and appointments with co-workers to catch-up and discuss tasks to give yourself artificial deadlines

Add lunch and any breaks into your calendar to give your day structure (these are also a good time to add in some movement, preferably outside to help reset your concentration)

3. Act as if 

You wouldn’t go to the office in your pajamas and while it’s unlikely you will be expected to wear a full business suit to work at home, dressing the part can help with productivity and motivation. 

Continue to follow the same grooming habits you had when working in an office and wear ‘work clothes’ to signal to your brain that it is time to work.

4. Plan ahead 

One of the most useful tools for people with ADHD is the humble to-do list. Writing down everything you need to get done that day either first thing in the morning or the night before can be an excellent way of staying on track and holding yourself accountable. 

Working memory is generally weaker when you have ADHD so writing things down means you won’t forget any important tasks. Consider creating both a work and a personal one so your brain is free to focus on the task at hand and not remembering to pay your phone bill next week. 

If you think your ADHD symptoms are worsening and negatively impacting your performance and productivity, we’ve got your back. 


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