Got ADHD? 4 Tactics to Help Work-From-Home ADHD Moms and Dads Survive (and Focus!)
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Are you a parent with ADHD? You’re not alone! 1 in 25 adults deal with attention deficit hyperactivity disorder (ADHD), and many are also parents. Being a parent with ADHD means facing added challenges, as this WebMD article explains. And working from home as a parent with ADHD is next-level challenging. If you need tips on how adults with ADHD can succeed while working remotely and parenting, this guide is for you!
When you make the switch to remote work or work-from-home from a traditional office job, you may find that the structure of that environment masked some of your ADHD symptoms. That’s why the transition to working from home can be a challenge. But you can learn to build systems that work with your brain, rather than against it – even when you have kids and don’t have your former office structure to support you. These four tactics can help you get there.
Tactic 1: Create (or Re-Create) a Structured Work Environment
As you might have seen in your previous work or education experiences, establishing a consistent daily routine helps you get through the day. That’s because your brain knows what to expect, and that cuts down on the mental energy you have to spend on making decisions.
But how do you build a structure that works for you?
Here are a few ideas to get you started:
- Start your day at the same time every workday. This might be easier for parents, since your kids probably have a schedule you can build around.
- Maintain regular work hours when possible. This might not be the easiest thing to do if you have a baby or young children. But having this goal will let you work on moving in the right direction.
- Have a designated place to work. Physical environment is very important for ADHD brains. Having an assigned workspace will cue your brain to focus.
- Try to create a quiet and peaceful work environment. Making sure you can focus without constant interruptions will set you up for success. Remove visual clutter, keep necessary supplies within arm’s reach, and consider noise-canceling headphones if household sounds prove distracting.
- Consider how your ADHD brain works. If you do better working while playing a video or music in the background (like I do), go for it. It’s better to work with your brain than fight it!
Need some ideas for your workspace? This video on setting up an ADHD friendly home office can help!
Tactic 2: Make Use Of Time Management Techniques
As you probably know very well, time often feels abstract when you have ADHD. That makes both parenting and remote work especially challenging. Luckily, there are ways you can deal with this. Trying some of these time management tips for ADHD might be just what you need.
Here are two tips to get you started:
· Break large projects into smaller, specific tasks. This can make overwhelming tasks feel manageable. For example, instead of “publish blog post,” my list for this project includes things like “find two videos,” “format headers and links,” and “add metadata.” That tells me exactly what I need to do, and gives me bite-sized steps that make room for pauses. And I can easily measure my progress toward the larger goal.
· Prioritize your work based on your energy and focus levels. If you try to do your most intensive work during your kids’ homework time, it’s a recipe for disaster. If you’re at your personal peak at 10 am, that’s not the best time to go through emails or other simpler work. Try to schedule demanding cognitive work when you’re at your best (and your kids won’t need you). If you can, save the more routine tasks for lower-energy periods, or when you only have a few minutes.
Not sure how to structure your projects? The Eisenhower Matrix can help. It’s a four-block grid that rates items based on urgency and importance. When you understand where your tasks fits, it’s easier to know what to prioritize.
Tactic 3: Take Care Of Your Well-Being
Remote work can blur boundaries between work and personal life, especially for parents. That makes self-care vital for ADHD management. But how can adults with ADHD succeed while working remotely and still manage to take good care of themselves?
Here are some things to try:
- Schedule regular breaks throughout your day, treating them as non-negotiable appointments with yourself.
- Set timers or alarms to make sure you don’t miss your break times if you go into hyperfocus on a project.
- Set up your meals, snacks, and drinks so they’re ready when you are (maybe you can do this when getting your kids’ lunches set up).
- Try a system like the Pomodoro method to give structure to work and break times.
Get Moving!
Did you know that movement helps regulate ADHD symptoms? You might notice that you can focus when chasing your kids around. So using movement in your work-from-home life can keep you focused, too.
Here are some tips for including movement in your workday:
- Try doing jumping jacks, stretching, or dancing for a few minutes between tasks. Even five minutes can reset your focus and energy levels.
- Use a standing desk for all or part of your day. This gives you space to move around while you work.
- Quick breathing exercises may help you reclaim your calm and focus. You might also try tapping (EFT) or meditation.
- Take a quick walk or just step outside for five minutes of fresh air. If you have kids at home or a dog, bring them with you.
These moments of mindfulness and movement can help you manage the overwhelm that often comes with ADHD.
Speaking of overwhelm, you can also cut down on household overwhelm by using movement breaks to do some simple housework. Putting away dishes, folding laundry, or dusting a small area can give you a productive break and tick items off your household to-do list at the same time.
Tactic 4: Communicate and Collaborate
Setting boundaries protects both your productivity and family time. But that can be tricky when you’re an adult work-from-home parent trying to succeed with ADHD. Communication can help you establish and keep healthy boundaries.
Here are the two major steps:
- Communicate your work hours clearly to colleagues and work connections. Let people know when you are and are not available. Then stick to those hours as much as possible. Avoid checking email, phone messages, or notifications from apps you use for work when “off the clock.”
- Let your family members know when you’re in focused work time. When it comes to your children, though, this will only work if it’s not a time when they will need you. So scheduling around their needs will work best.
Body doubling can also be a helpful technique for adults with ADHD. This means working independently alongside another person. You can do this virtually or in person. It’s a good way to create external accountability, because the presence of another person helps you maintain focus. You can also use it to reduce the tendency to procrastinate that’s common with ADHD. My 21-year-old with ADHD often uses body doubling with a friend to clean their personal spaces, something they often avoid on their own.
This kind of collaboration benefits everyone involved. To learn more, check out this video on body doubling for ADHD brains.
Conclusion: Making Remote Work Success Happen With ADHD
Adults with ADHD can succeed while working remotely, even when they’re also parents. It’s important to remember that what works for neurotypical people might not work for you. And that’s perfectly okay. If you focus on building sustainable habits that support both your ADHD management and your family responsibilities, your work (and life) will feel easier.