For those with ADHD, staying focused on an admin or office-based job can be a daily struggle. Many people find that they thrive in active jobs that keep their minds busy, but sitting at a desk all day often fills them with dread and anxiety.

Whether working from home or in the office, here are some tips to overcome stress, avoid feeling overwhelmed, and maintain focus to stay productive:

Set Up a Good Workspace

While working from a bed or couch may sound appealing, it can be distracting and hinder focus. Sitting at a desk can boost motivation as all resources are available in a professional environment. A tidy desk contributes to a tidy mind. Clutter can be distracting, so keeping the desk organised can help maintain focus. Additionally, this setup aids in creating a work-life balance, allowing concentration solely on work when at the desk.

Set Tasks for the Day

Starting the day without a schedule can be overwhelming. Writing a to-do list each morning helps ensure staying on track and not missing any tasks. A weekly schedule can also be beneficial. For large tasks, breaking them into sections and checking off each part as it is completed makes the task seem less daunting and helps maintain motivation.

Sticking to a Schedule

Adults with ADHD may find it challenging to stick to a schedule due to distractions or hyper-focus. Taking breaks is essential for recharging the mind. Time management apps can help if sticking to a schedule is difficult. To minimise distractions, it is useful to isolate oneself from everyone and everything, keeping the phone in a separate room and dedicating specific hours to work.

Break Up the Day

Staying focused for long periods can be stressful. To combat this, taking small but frequent breaks, such as making tea, taking short walks, or stepping away from the desk for a few minutes, is beneficial. These breaks prevent mental exhaustion and frustration from distractions.

Have Visual Reminders

For those who tend to forget tasks or get easily confused, jotting down ideas can be helpful. Mind maps are great for brainstorming, and a wall calendar serves as a daily visual reminder of important tasks. Keeping post-it notes handy for quick reminders is also beneficial.

Listen to Your Mind

ADHD can be frustrating, especially on busy workdays. These tips can help clear the mind and improve productivity. It is important to listen to the brain; if symptoms worsen, informing the employer is crucial. Under the Equality Act 2010, they are obligated to make reasonable adjustments for employees with disabilities. Remember, no one is alone—many people face similar struggles. Reaching out to others with ADHD for support is also helpful.

To learn more about how ADHD affects people at work, watch the Webinar about Neurodiversity in the Workplace.