ADHD-Friendly Workspace Hacks

Simple Steps to Improve Productivity and Stay Organised

If you’re anything like me, you might find traditional office workplaces a real challenge to actually... work in. They can be really overwhelming and distracting, which makes it really difficult for those of us with ADHD to stay on task. In this post I’ll talk you through some easy and effective hacks for your workplace to help reduce distraction, overwhelm and improve your organisation. Whether you’re in an office or working from home, these tips will help you to create a workspace that actually works for your ADHD brain

Designing a Space for Maximum Focus

One of the most essential things for maintaining focus as someone with ADHD is minimising distraction! Easier said than done I know... Sometimes I seriously think they should make those blinkers that they have on horses for people. A cluttered workspace is a really quick to way to overwhelm an ADHD brain, and to achieve simplicity you have to be a little ruthless with your workspace. Beyond the top of your desk, the ergonomics of your space is really important for your productivity too. If you can make sure your chair is comfortable, the lighting isn’t blinding and your monitor is at the right height for your face, thats going to help.

Boosting ADHD Productivity in Your Workspace

Boosting productivity can be make a little easier with the right tools. The three things I’ve found invaluable in my quest for productivity are:

• Headphones for noise cancelling

  • Distractions are a massive issue for me, having these on with my favourite lofi playlist mean that I can work almost anywhere

  • Here’s a link to my current favourite playlist

• Fidget tools

  • Don’t write these off as toys, fidget tools can be an invaluable tool for concentration.

  • This under desk board is actually my favourite! I’ve found it’s stopped me from absent mindedly spinning on my chair during meetings

• Timers

  • The pomodoro method is a popular option, it means you can get a chunk of work done and then be reminded to have a quick break. Even though we don’t want to stop sometimes when we get really engaged in something, taking regular breaks means we don’t fatigue as fast.

  • A Time timer, this is hands down on of my favourite times as a visual person! The big face and colours make it easy to see at a glance how much time you have on a task.

  • If you’re really struggling to start something, timers can work well here too. Try setting yourself a 15 minute timer and race yourself to see how much you can get don’t in that time, you might find once the timer has gone off you’re happy to keep working.

Of course these aren’t the only tools you can use for productivity, there’s colour coding, ambient sound, bullet journals and so many other things. It’s all about working out what’s right for you, these tailored adjustments over time can help to create an ADHD friendly space that encourages focus and productivity without you even knowing it!

ADHD Organisation Tips for Your Workspace

As much as we hate hearing it sometimes, effective organisation is really the key to creating an ADHD friendly work space. I find the ‘one touch’ rule works well for decluttering and stops me from getting too distracted. Pick up one item, and don’t put it back done until you decide if you’re keeping it on your desk, throwing it out or storing it away. Then follow through with what you’ve decided. One tip I have found useful is having those clear acrylic organisers in your space, then things can be put away in them but still be seen and hopefully not entirely forgotten. Once you’ve decluttered and organised your space keeping it that way is the next hurdle! If you’re anything like me, don’t kid yourself into thinking you’re going to put things back where they’re meant to be. Instead I’ve found scheduling in 10 minutes at the very end of my work day to put things away and tidy up has made the world of difference and gives me a fresh start in the morning. Actually schedule it through! Don’t just assume you’ll remember to do it…. Trust me

4. Creating a Sensory-Friendly ADHD Workspace

Creating a sensory friendly space is something that’s easily overlooked or often deemed less important, but for a lot of people with ADHD we don’t realise how much our sensory preferences correlate with our energy levels. An office with bright lights, loud noises and uncomfortable furniture can leave us wondering why we’re worn out so early in the day. Start with minimising noise, if you don’t want to listen to music try some earplugs (I love the ones by Loop, and they have some they do a good job of blocking out background noise without quietening everything.) If it’s an option to switch overhead lights to a lamp that may work better for you, especially if it’s dimmable. Or even better if there’s natural light. If you can’t change out your office furniture to be better suited to you, there might be the option other than bring. cushion or a blanket to make it more comfortable. By tailoring your workspace with these sensory elements, can can create a supportive environment that can help to boost your productivity, focus and minimise sensory overload

Designing a workspace that supports your ADHD brain is a journey and there is no one size fits all. By focusing on simplicity, the right tools, effective organisation, and sensory adjustments, you can transform your work area into one that promotes focus, productivity, and comfort. Remember, what works for one person might not work for another, so don’t be afraid to experiment with different setups and strategies until you find what suits you best. Creating your ideal ADHD-friendly workspace takes time, but with persistence, you’ll build an environment that truly works for you.