Perspectives: 4 Benefits & Challenges of Remote Working with ADHD (Part 1)
Personal Experiences, Challenges & Tips
Wake up. The iPhone alarm is piercing your soul.
Trudge over to the laptop that’s still in sleep mode from the previous note before.
Coffee in hand.
Open the laptop.
The screen’s glare causes a momentary strain in your eyes before you turn down the brightness.
No second thoughts. Straight into the mammoth Excel sheet from the night before.
Cogs whirring, you’re struggling to comprehend what you are even looking at, like an extremely boring new species of animal, just with no sense of awe - only COUNTIF formulas.
8. I am number drone model 67, reporting for service. Sounds familiar?
I must’ve repeated the above process 100s of times when remote working became the norm in response to COVID.
It was only after my ADHD diagnosis in 2022 that I afforded myself introspection of my daily habits. I did this as I knew I couldn’t just motor along without some servicing of my brain & body; my fuel tank, the brain needed more petrol (or water); the engine, my central nervous system required more routine maintenance; and the steering wheel, my joints needed more care via stretches to keep me loose.
In the first edition of the Perspectives series, we discussed social anxiety and work-related performance. In this second post, I am collaborating with Asmita Puri in a 2 part publication. The 1st part will cover off 4 key questions relating to the remote working rise on our ADHD symptoms, and the benefits and unexpected challenges of this reality - with the 2nd edition covering the rest.
Who could this help, and why?
Remote workers with and without ADHD that want tips on improving energy and mindset when WFH-ing, keeping routines exciting, and how to pivot onto passions
Anyone that’s interested!
Asmita & I,
Connected on Substack. Seeing she writes about ADHD content already, I knew our combined perspectives could shed some light on this ever-growing topic. We decided to co-author this piece on ADHD & Remote Working to share our experiences, challenges, and coping mechanisms with other like-minded individuals in similar professional environments.
Before we dive in, here’s a challenge: if you’re reading this far, try to find one nugget of insight in our answers that you hadn’t thought of before, and share it with someone who could use it!
Using Energy & Space to Focus on Passions
Q1: As someone with ADHD, what has been the most surprising or unexpected benefit of working from home?
Jordan (JM)
“No commute equals a better sleep schedule for me. At the start of 2020, I would go to bed late and wake up late - since the start of 2023, I’ve changed it up and go to bed a bit earlier, and my body clock has naturally reset to 7am rise every day. This has helped my sleep cycle massively, which is of course extremely important for brain health, especially ones with ADHD. The reduction of sensory overload on trains and office environments helps me focus, and I am generally more relaxed and happy.
The extra time has allowed for more introspection into what I want from life career wise, and also what my passions are. I was passionless for years. I’ve always liked writing as it’s my favourite way to communicate to people who wouldn’t otherwise see this side of me. Pre-remote working era, I was consigned to a few precious hours in the evening that I just didn’t have the energy for.
That’s different now, with more space before and after work to put hand to keyboard. Most days, I spend 30 mins before work on a big creative project; whether that’s a new article, co-authored project, or a podcast - whatever sticks out as a priority in my head. I’m mindful of my energy by using my ‘flow period’ (9-11AM for me) on the biggest difference makers first thing, so I can wind down as the day goes on.
I did originally feel guilt for pursuing creative writing more - 12 years of corporate conditioning will do that. I deserve to work on my passions. In fact, I work better when I spend the extra leisure time on things I want, with energy I didn’t have before.”
Asmita (AP)
“Realizing how much energy I put into being around people for 8ish hours a day was a game changer. I simply accepted the fact that I was going to have ZERO energy by the end of the workday, so I would try to pack my mornings with dog walks, workouts, etc. Additionally, on Sunday, I would meal prep for the week because I could not be expected to make any decisions, let alone cook anything, in the evening. Socializing at the end of the day was brutal. However, after my ADHD diagnosis, I understood that I was spending a lot of mental energy masking and hiding my struggles from everyone around me.
With all this newfound energy, I have the time and mental bandwidth to pursue creative projects such as my Substack newsletter, painting classes, etc. Socializing after work is much more approachable!”
How to Keep a Routine Exciting
Q2: What is your daily work-from-home routine? How has it evolved over time?
JM
“At first it was very much winging it. Late wake ups, late bed time, I fell into a bit of a rut.
In the last 6 months, I’ve managed to change my body clock to 7am wake ups, cold shower (not for everyone, but a good dopamine boost!).
I go for a quick walk to get the brain warmed up, and work in 30 min time boxes, with regular breaks throughout the day. Gym at lunch if I can. However, it’s not always smooth sailing - there are times when I trudge over to the laptop immediately, or don’t do mindfulness, or no matter what I do, I’m still discombobulated.
That’s fine - as long as I take positive action 80% of the time, that’s enough. As Asmita expands on below, changing up the routine can be good for the ADHD brain!”
AP
“In classic ADHD fashion, my work-from-home routine has changed every few months, and that is OKAY! Our ADHD brains need and crave routine, but too much of it can become boring. Lately, I have been trying to wake up earlier than usual to take my dog for a walk before starting my workday around 8–8:30 a.m. Since most of my teammates are in the Central European timezone, early mornings are the only times for team meetings.
For the past year, I have been working out around noon to break up my day. However, I recently noticed that the workout disrupted my flow. Therefore, I started working out in the evening instead. Now I end my workday at around 4 pm, which gives me about two hours to work on my creative projects.
I am not sure how long this routine will last, but I am happy with it for the moment!”
Manage Time Better & Reduce Unpleasant Sounds
Q3: Are there any specific tools and technologies that have been helpful in maintaining an efficient work-from-home experience?
AP
“Okay, I have to mention my two favourite tools.
First, my digital alarm clock, which I use to help me implement the Pomodoro method. If you're not familiar with this technique, you're not alone. I discovered it last year while researching ADHD. If you are curious, here's an article that explains the method well. For a quick summary:
The Pomodoro Technique is a time management method based on 25-minute stretches of focused work broken by five-minute breaks. Longer breaks, typically 15 to 30 minutes, are taken after four consecutive work intervals. Each work interval is called a pomodoro, the Italian word for tomato (plural: pomodori).
Although I don't follow it strictly, I find that working in 50-minute intervals is more effective for me than the standard 25-minute intervals. Although I should take 10-minute breaks and longer breaks after 2-3 consecutive work intervals, I don't always do so. However, the Pomodoro method does help me focus my brain on a single task for at least 50 minutes, which is not a small feat for my easily distracted brain.
Second, a physical planner: I have a weekly routine where I write down everything I wish to accomplish that week every Monday morning.
While plans may change or new things may come up, having everything in one place helps me plan out my week effectively.
With my weekly to-do list in mind, I write down my to-do list at the start of my workday. Additionally, the dopamine from checking things off the list physically is unmatched!
P.S.: I don't want to link a specific planner because that is a whole thing. I have tried many planners in the past. While some didn't work at all, others worked for a while before I lost interest. In fact, I tried various versions of my current planner before finding the one that works for me for now. So, it's essential to find the planner that suits you best, and don't worry if you need to change it later.
P.P.S.: If you're still jazzing up your planner with stickers in your mid-30s, that means you're absolutely killing it!”
JM
“I’ve actually started using the Flora app since my last app review too, which helps with focus with stimulating visuals and some light hearted guilt tripping (not bad, don’t worry). Headspace is good too.
When I go into the office, my AirPods act as a buffer to the keyboard tapping, loud calls and conversations that inflict havoc on my cognitive abilities. It’s a godsend for sensory sensitivity, which often comes with having ADHD.
If you suffer with extreme sound sensitivity, I’d recommend noise cancelling headphones or earplugs if logistically possible - although some have jobs where you won’t have the freedom to use these, so regular walks outside can be a good disconnector.”
Less Distractions
Q4: How has remote work impacted your relationship or day-to-day interactions with your colleagues?
AP
“Since most of my conversations are taking place on Zoom, I find that I am able to focus better on the content of the conversation. Unlike in-person meetings, I'm not getting distracted by people passing by the meeting room or someone's body language, which allows me to be more present and engaged during the conversation.
Moreover, I am less self-aware of my anxious movements or concerned about maintaining appropriate eye contact. This allows me to actively engage in conversations without worrying about being perceived negatively.
I've also noticed that I'm less affected by contentious conversations. The physical separation helps, but I'm also able to find the time and space to regulate myself if (and when) things get a little heated.
In my opinion, remote work has significantly improved my relationship with my colleagues. Although I am not as social as I used to be, I value the connections and casual conversations I have with my friends at work.”
JM
“After 3 years of remote work, my anxiety got more aggressive and I felt face-to- face conversations in office were more anxious and I kept running out of things to say, almost chasing the conversation with brain fog and tripping over words.
My solution has been gradual exposure, like you would with a phobia or fear (of spiders, although I’ll still never go near one). Since the start of 2022, I’ve put in more calls to talk to people, speak to my family and friends more, and go in to the office once a week. Social micro-dosing, if you like. I don’t like commuting because of the assaults on my senses, but getting out into the work environment definitely helped fine tune my social skills again.
As Asmita has already mentioned, focusing in Teams calls has been easier due to less distractions at home, meaning my cognitive abilities work pretty well. No chatter in the background to knock me off balance!”
We hope you enjoyed the first part of our experiences. Did you relate to any of this? What is your remote working experience? Please tell us!
Part 2 is coming soon. Subscribe to our pages to follow along! 📬
 | A guest post by
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In an open plan office, headphone and brown noise are the only things that help me focus! I also always have several drinks in front of me to keep things *fun*!
I was diagnosed in 2022 as well at the ripe old age of 37 :) I also work remotely and have recently moved to Thailand with my wife and youngest child to continue working on our business. Loving your content mate. Quality stuff and very insightful.