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The Highs And Lows Of Working From Home With ADHD


Now that more people are working from home, many workplaces are considering if this is possible as a long-term arrangement. But what is working from home like for people with ADHD? A survey by ADDitude found there are definite advantages and disadvantages which are outlined below. We have also included a few tips to keep you going through this difficult time.

The Benefits of Working From Home

Some people with ADHD have found they prefer working from home as it allows them more freedom to work in ways that suit them. There is more flexibility over your schedule which can reduce stress levels. Generally, there are fewer background distractions caused by other people (although it does depend on who else is in your home when you are working).
There are also the obvious benefits such as no travel time or costs. Travelling to work can often cause people anxiety and take a long time. It’s great to not have to worry about it.

The Drawbacks Of Working From Home

Some adults with ADHD find working from home pretty tough. They find they work best with a set schedule, external prompts and deadlines. They miss the usual structure of their daily working lives. If you are used to working in a busy environment, you might miss the workplace bustle and human interaction.

Some people prefer a clear distinction between home and the workplace and simply can’t concentrate in the same way at home. Of course, everybody has different experiences and it is not just people with ADHD who have these kinds of problems.

Tips For Productive Working From Home When You Have ADHD

Stick to a consistent routine and workspace so your brain and your body learn to sync together to make you as productive as possible.

Prioritise your most important tasks and get these done first.

Take regular breaks and make sure you get a change of scene from time to time.

Get comfortable Make sure your workspace is set up in a way that won’t make you physically uncomfortable. If you haven’t already done so, then now is the time to invest in a comfortable chair and a decent desk.

Be accountable If you find your mind wandering and that you’re not getting through what you should, find someone you can be accountable to, preferably someone you work with. Contact them regularly to tell them what you will complete when and ask them to follow up to make sure you’ve done it. Just because you are working alone, doesn’t mean you should lose the support of the team.

Limit distractions It can be hard to work if other family members are also at home. If possible try to limit the amount of contact you have with them during working hours.

Be patient with yourself and listen to what your body is telling you. It may be that you just can’t do as much as you normally do. Remember we are living through very unusual circumstances.

This blog post Working from home successfully when you have ADHD has more ideas and information for people working from home with ADHD.

For some of us, the pandemic may have changed how we work forever. It has certainly shown how resilient and adaptable we are. It will be interesting to see the long-term outcomes of so many people working from home.

At The ADHD Centre, we offer an ADHD Test Online for you to know or confirm if you happen to have ADHD and If you or a loved one is struggling to cope with ADHD during the pandemic, please get in touch with us. We offer ADHD assessments and evidence-based treatment packages for both children and adults. Contact us on 0800 061 4276 or by email at

The ADHD Centre also offers holistic ADHD treatment and cares for both children and adults. We are also affiliated with other ADHD clinics and organisations to maximise our services. Are you living in the UK? Lovely! We also offer an ADHD Online Assessment via Zoom for Healthcare. So wherever you are in the UK, know that the ADHD Centre is always available for your ADHD needs.

Further reading

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