Working from Home with ADHD
Working from home can either be a dream come true or your very worst nightmare. For many with ADHD, it’s the latter. There’s a plethora of distractions from your heaping piles of laundry, to your unruly family members and let’s not forget the overall lack of structure in the world right now. Have no fear, we have a few helpful tips and tricks to help you and your new mini, co-workers (kids) tackle the work-from-home lifestyle.
Let’s start on a positive note because there are many benefits from working at home, such as:
1.Flexibility: One of the main complaints in the workplace is lack of flexibility. When working from home, you have the ability to set your own schedule to a certain extent. If your kids are fussing and begging for your attention at 11 AM, smack dab in the middle of your workday, then take a 30-minute break. Give them the attention you’ve been wishing you could give them. Take your kids for a walk, do a puzzle or play a game! Once they settle down, finish your tasks at the time of day that works best for you and your family. As long as your work gets done in a timely manner and you meet your deadlines, your boss isn’t going to care or know what time you did it.
2.More Time with Family/Loved Ones: While many are getting an overload of family time during the pandemic, it’s a time to be grateful and to reconnect with your loved ones. Don’t take family time for granted. You get to snuggle up and bond with your significant other at home, be present for your kids earlier in the day, get some extra cuddles in with your furry friends or simply get some much-needed quiet time to yourself! Make the most of your time at home!
3.Not Having to Get Ready: Let’s face it… working in loungewear/pajamas ROCKS! While it’s nice to get dressed every now and then during these crazy times, it is also so convenient to work in cozy clothes. It’s important that you still shower and practice routine hygiene daily, but taking a little break from doing your hair/nails/makeup/beard/planning outfits or what have you is so convenient and saves time! You may even find yourself focusing a little more on self-care and skin care with your extra morning time!
4.Save Lunch Money: How many times do you actually pack your lunch when you’re racing out the door each morning? Lunch is expensive, especially if you work in a big city or downtown. Those $15 lunches, $5 lattes and $2 bottles of waters add up overtime. At home, you can save big time by preparing your lunches in the kitchen!
5.Save Gas Money: As you’ll read below with the commute time benefit, you are going to be saving so much money on gas and tolls. You might even consider calling your insurance company to see if you can get your rate lowered since you are no longer driving to the office.
6.Commute Time: Wake up late? Traffic won’t be an issue as your office is less than 30-seconds from your bedroom! Bad day? No worries! 5:00 traffic is super light from your home office to the living room couch. Simply turn off your computer, leave your home office, go to the kitchen and pour yourself a glass of wine or indulge in a sweet dessert. After all, time is money! Spend it wisely.
7.Increased Productivity: Goodbye distractions and forced, office banter! How many times has Steve from sales walked by your desk and said, “It’s almost Friday!” or how many times has Karen engaged you by saying, “The weekend just isn’t long enough, what did you do this weekend?” You get to avoid all the annoying co-workers that give you the Sunday Scaries! You also get to set your office environment. No more icy AC vents blowing on your face as you shiver in your shrill cubicle, no more stark fluorescent lights and say goodbye to the aroma of those strange smells coming from the breakroom’s microwave! You could get used to this!
While the list of benefits could go on and on, we know there are some difficulties as well. Here are a few suggestions on how to make your work-from-home journey a smashing success!
Tip #1: DEVELOP A ROUTINE – It sounds counter-intuitive, but following a scheduled routine can help us feel more in-control of everything and help us to make room for all that is important. If you are winging your days, you will have to worry and waste time trying to plan out what you and your fam are going to do/eat each day. This can create unnecessary stress, anxiety and an overall feeling of overwhelm. Print out a planning sheet like the sample below from (https://makinglemonadeblog.com) and become a well-greased Routine Machine. You can thank us later!
This planning sheet is from: https://makinglemonadeblog.com.
TIP #2: DESIGNATE DESK SPACE – It’s important to separate your personal life from your work life. Just because you are working from home and living in your new office, doesn’t mean you want to feel locked inside your office 24/7. Create an area for work/school only. Make sure it’s clean and tidy and can be shut off at the end of your workday. Also make sure you have all of your necessary materials to be successful, such as a comfy chair, the proper screens, a filing system, proper lighting, etc. We’ve linked a few helpful desk tools below. As you enter your designated desk space at home, this will help switch your brain to work mode and block out home distractions!
This Laptop Stand features an ERGONOMIC DESIGN that elevates your laptop by 6" to a perfect eye level and prevents you from hunching over your screen, which reduces neck and shoulder pain. This stand is suitable for any laptop 10" to 15.6" and is sturdy and portable. Click on the image to purchase or follow the link below!
This dry erase calendar comes in a variety of colors, including this chic acrylic version! This is perfect for scheduling your meetings and family chores! Order yours today.
This wireless printer is a GAME CHANGER and it's under $100! Order the Brother Compact Monochrome Laser Printer today for your home office!
This bundle includes an Amazon eero mesh WiFi system (3-pack) and an Echo Dot. With Alexa, you can easily manage WiFi access for devices and individuals in the home, taking focus away from screens and back to what’s important.
TIP #3: SET A TIMER – Transitioning from one task to the next is not always easy if you are struggling with ADD/ADHD. You may find that you easily lose track of time due to going into hyperfocus. Try working in 2-hour increments with the help of a digital alarm/timer. Don’t just rely on looking at the clock. Your alarm/timer is needed to remind you that it’s time to stop a task and move on to another. Once your 2-hours of work time are up, it’s time to take a 30-minute break-reset where you can do things like: eat a snack, take a quick walk, call a friend, throw a load of laundry in, do a few quick chores, play with your child outside, etc. Once your 30-minute break buzzer goes off, it’s time to get back to work for another 2 hours! It is recommended that you change your timer periodically to keep the ADHD mind stimulated and interested, this can also work for your newly home-schooled students! By breaking your day into (4) 2-hour increments, you’ll be amazed at what you can accomplish by working from home without office distractions.
TIP #4: SET BOUNDARIES WITH YOUR NEW “COWORKERS” – Your new coworkers may be your wild four-year-old, your music-blasting 17-year-old, or your spouse who comes in every 5 minutes to ask you how to work the WiFi or what’s for dinner… Sound familiar? It’s important you share your schedule (with conference calls and Zoom Meetings bolded) with your family members/loved ones and tell them when they absolutely cannot bother you during the workday. Just because you are working from home and can sometimes take a break to assist them with their needs, doesn’t mean your family members should assume you will always do it. Divide up the labor and chores and respect each other’s space now more than ever. If you don’t set boundaries, you may start to feel hopeless and taken advantage of and your productivity can suffer.
TIP #5: SET BOUNDARIES WITH YOUR WORK AS WELL – Just because your home is your new office, that doesn’t mean you need to be working 24/7/365. This is why the timers and designated workspace components are important to your success. Whether you set your work schedule to be from 8-5 or 10-7, when the workday is over, it is time to shut down your computer and be done for the day. You won’t be as productive if you are chained to your computer/phone at all times. In an ideal world, remote workers would not only have their designated desk space at home, they’d also have two phones and two computers. A computer + phone for WORK ONLY and a computer + phone for PERSONAL USE ONLY! This would help the mind switch over from work mode to home mode. As many people suggest leaving your work problems at the door, you may find that hard to do when working from home. Try your best to not answer emails or calls at times you wouldn’t have before, just because you are home. Your boss can pick up that you are always available and that’s how employees get taken advantage of in the workplace. Don’t burn yourself out because you have more free time these days.
While everyone is having to adjust their lifestyles due to the COVID-19 pandemic, the most important thing to remember is to stay positive and enjoy your new work-from-home perks! Many of you won’t get to enjoy working from home for forever, so make the most of it. Soak up that family time, make some fun memories and do your best to stick to a routine!
Adults living with ADHD often don’t recognize it due to the fact that its symptoms are often mistaken for a stressful life.
The World Health Organization created a self screening test to help people recognize the signs and symptoms of their Adult ADHD. This screener was developed to be used as a starting point for your diagnosis, not to replace a consultation with a trained healthcare professional. The only way to get an accurate diagnosis is through a clinical evaluation. Regardless of the questionnaire results, if you have questions or concerns about diagnosis and treatment of Adult ADHD, it’s best to discuss with your physician or by scheduling a consultation with one of our medical professionals.
Follow the links below to access the questionnaires!
To schedule a consultation with one of our medical professionals, follow the link: New Patients.
TOPIC: FORGETFULNESS AND ADHD
Do you feel like you spend half of your life searching for your phone and/or keys? Do you dread the frantic mornings consisting of rushing around trying to find your belongings before heading to work or school? Are people constantly waiting on you to pull yourself together? If you answered yes to the any of the above questions, you are not alone, however, you may be dealing with ADHD.
It’s human to occasionally forget things. We’ve all forgotten an important birthday or meeting. We’ve all had that morning where you misplace an important belonging as you rush out the door. Sometimes forgetfulness can be annoying but unimportant; other times, it can be serious. The bottom line is that forgetfulness can be damaging to careers and relationships because it can be confused with carelessness or lack of intelligence. (Healthline)
This can be extremely frustrating because your intent is not to be careless. You know you care, but you can’t seem to get your ducks in a row. Luckily, we have some tips and tricks to help you with your lapse in memory and disorganization.
TIP #1: GIVE YOURSELF REAL-LIFE NOTIFICATIONS
Technology is AMAZING in this day and age. Take advantage of it and give yourself real-life notifications.
- Set-up an electronic calendar and schedule important dates, reminders, appointments, meetings, etc.
- Google Calendar is easy to use! You can find instructions to set-up your electronic, Google calendar on your computer, iPhone, iPad and/or Android here: LINK
- Note: Google Calendar is FREE!
- Set-up your Google Calendar to send you text reminders that will notify you a day in advance, an hour in advance and 30 mins in advance (you can even add travel time!)
- Lastly, be sure to sync this calendar to your computer, phone and smart watch!
In addition to adding your events and important dates, we like to use technology to even schedule the simplest of tasks. Whether your life is based in the office or at home taking care of the kiddos, technology is your best friend. For example, if you are a busy stay-at-home mom and need to get your house in order, schedule 30 minute time blocks for different tasks throughout the day. That way you don’t get too focused in on one room and don’t wear yourself out. At the end of each 30-minute task, reward yourself with a small break!
TIP #2: Launch Your Day with a Launch Pad
If you are like me, then your forgetfulness begins at the start of each day. You can’t find your keys, your phone is dead and untraceable, your bag isn’t packed, and you have no idea what to wear! You also have to be at work at 9:00 AM and this is all happening at 8:36 AM.
This chaotic tornado will come to an end when you establish your launch pad. Your launch pad is a designated area you will need to set up for yourself near your front door. This area is a place where you will store your work bag, purse, keys, phone, glasses and everyday essentials. Each day you will check-in and check-out your essentials from the launch pad as you arrive and depart from your home.
Here are some stylish/affordable launch pad organizers that you can easily purchase on Amazon Prime! You can click on each one to purchase.
***If you forget to put your phone or keys in the launch pad at first, an Apple Tile is a lifesaver! You can put this nifty little square on virtually anything (TV remote, book bags, wallets, etc.) and you will be able to track these items on your phone. Another neat feature of the Tile, is that if you are holding the object that has the tile, you can also signal your phone to ring from the tile. This thing is AWESOME!
Buy your Apple Tile here: LINK
TIP #3: ROUTINE & REPEAT:
Automating your daily routine may seem drab, but it will actually make your life totally fab! Give yourself a set schedule EVERY. SINGLE. DAY. This includes:
- Pre-planning your meals
- Prepping your outfits for the week
- Waking up at the same time every day
- Going to sleep at the same time every day
- Allowing yourself a standard set amount of time to get ready in the mornings
- Give yourself a nightly routine before bed
- Schedule in some “you-time” for winding down with a book, bubble bath or your favorite show
By getting on a routine, you will feel like you have yourself in-control. This will also help you be prompt, punctual and productive!!
If you or a loved one have any questions concerning symptoms like forgetfulness with ADHD, feel free to give us a call or email. To schedule a consultation with one of our doctors, simply click HERE. Share your tips for dealing with forgetfulness in the comment section below!
Impulse Spending and ADHD
Impulsivity is one of the main symptoms for those with ADHD. Are you guilty of impulse spending whenever you are either stressed, sad, happy or overly focused on one thing? It’s common for those with the condition to buy first and think later. Check out the tips below to help avoid your impulsive spending condition.
Step 1: Identify the Issue
We all know how this goes. The first step to recovery is admitting you have a problem. While you may think you are better off than those with drug and alcohol addictions, your shopping addictions can lead to financial instability and debt. For many, shopping may seem like a quick fix. Sophie Kinsella from Confessions of a Shopaholic says it best:
“When I shop the world gets better, the world is better; and then it’s not anymore and I have to do it again.”
This is not the case. You will be in an obsessive cycle and you can't buy yourself happiness. Sure, we all want to feel good and we all know that good, temporary high feeling that is acquired when you get ahold of someting new and shiny. People love novelty and shopping can bring that excitement you are so desperately searching for into your life in a matter of seconds. The dopamine in your brain is released and you feel great. But wait! You forgot about your car payment and phone bill that is due tomorrow. No problem, you charge it on your card and go about your day.
After doing this on repeat, you will feel like you need to go to a Shopper's Anonymous meeting with the hundreds of thousands of dollars you rung up in debt. This debt may also have catalyzed struggling relationships with your spouse and loved ones.
Don't let your shopping problem get to this point. Instead, let us help you control your impulsive ADHD urges and get your life in control.
Step 2: Cash Over Cards
Let's face it, people don't change overnight. If you are going to go shop, leave your cards at home and bring a set amount of cash. Cards are certainly convenient, but they also can encourage you to spend what you don’t have. By bringing cash for purchases, you only have a set amount. When you’re out… too bad, time to go home! You’ll thank yourself in the morning.
Step 3: Avoid Shopping Areas When You Are Bored
No plans after work, but not ready to chill at home? Stay away from the stores ! Many of us use shopping as a pastime when bored or lonely. By surrounding yourself with shiny, pretty temptations, you are setting yourself up for an epic fail. Instead, call a friend, go on a walk, organize your closet or volunteer. There are plenty of free, healthy activities you can preoccupy your time with. Retail therapy is not your friend.
Step 4: Sleep On It
Delay those large purchases looming over your head and sleep on it. Rather than immediately running out and buying things to instantly satisfy your wants, make a wish list and write down why you so desperately need these items. After a month if you are still thinking about these “wishes” then go ahead and treat yourself! If they are no longer eating at you to buy, then put it on the backburner and move on.
Step 5: Mind Over Matter
Keep a journal of your long-term goals and dreams. Maybe those hopes include purchasing home, buying a new car, sending your child to a better school or treating your spouse to a special date/vacation. Whatever you dream of, you can achieve with dedication and self-control. Rather than rewarding every achievement and healing every bad day with a shopping spree, make a jar and put your reward money in there to save for something bigger and better. You’ll thank yourself in the long run.
In your journal you can also take note of how you felt after impulsively purchasing something. Write down what drove you to buy it, how you felt when buying it, how you felt the next day and if you still use that product 30 days later. Did you have any feelings of regret? Did your decision cause you to sacrifice something else?
You can do this. Remember these tips and refer back to your journal to see if those feelings of instant gratification were worth breaking the bank. Remember to focus on the outcome, not the obstacle. Until next time… #adhdtreatmentcenter
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