Creating the perfect home office when you have ADHD can be a game-changer for productivity and focus. We’re sharing our list of 9 essential items that have helped me to create an effective, ADHD-friendly workspace at home.
Welcome to the world of remote work, where the comfort of your home becomes the hub of productivity and creativity.
As an individual diagnosed with attention deficit hyperactivity disorder (ADHD), being able to work from home has drastically improved my work life balance and overall well-being.
But going to work each day, forcing myself to work on things my brain absolutely does not want to work on, is still a daily struggle.
One huge benefit of working from home is the ability to adapt your work environment to fit your unique needs, and this can be a game-changer for your mental health.
I remember when I used to work in an office. I would occasionally sit with my laptop in the break area to change up the environment and escape the debilitating anxiety from the phone ringing for just a little bit.
It was a way I had figured out how to make an office environment that didn’t work for me a little bit more manageable.
But that lasted just a few short days before my boss insisted I needed to be working in my cubicle. Which is utterly absurd, considering I was still working (just in a different environment) and actually more productive.
Thankfully, working from my own home has allowed me to create the accommodations I need for myself without having to jump through hoops or disclose my diagnosis to people who I don’t want to.
When setting up an ADHD-friendly home office, I’ve learned it’s not just about a desk and a chair; it’s about creating a work area that aligns with the way your ADHD brain ticks.
And quite honestly, almost everyone can benefit from home office setup tips, not just those with ADHD.
Whether you’re home full-time or splitting your work between the office and home, the importance of an environment you feel comfortable in cannot be overstated.
Today, I’m sharing the 9 must-have items in my ADHD home office setup.
These items have been game-changers for me in creating an environment where I feel at ease and can thus focus on my work.
I hope that some of these items can make a difference in your work life as they have in mine.
This post is all about creating an ADHD-friendly work-from-home setup.
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ADHD Home Office Favorites
1) Sit-Stand Desk
The best thing in my office, without a doubt, is the standing desk.
I can’t sit in one position for very long, so I love how it allows me to change my posture easily throughout the day.
We all know the feeling of restlessness and the urge to move that comes with ADHD, and being stuck in a single position can exacerbate that and really detract from being able to focus.
I got this sit-stand desk on Amazon, and it has been great. I opted for a large size with plenty of desk space as I need space to sprawl throughout the workday.
It’s a simple change that has had a profound impact on my focus and productivity.
2) Proper Ergonomic Considerations
Ergonomics isn’t just a buzzword; it’s a necessity.
A proper ergonomic setup, with a chair that supports your back for good posture and a monitor at eye level, can significantly reduce physical discomfort, allowing you to focus on your work rather than your aches and pains.
I struggle with back pain, neck pain, and headaches daily, so it’s impossible for me NOT to focus on my aches and pains, but I’ve found a few things for my home office that have helped create a setup that’s a little more comfortable.
In addition to the sit-stand desk I use, these items are:
Monitor Risers:
I love the natural wood look of these monitor risers, which match my desk.
The risers allow my monitors to be at eye level, so my neck doesn’t have to strain to look up or down.
And, the open space underneath is the perfect place to store some extra notebooks so I don’t just write my notes on my hands when I can’t find a piece of paper.
Retractable Keyboard Tray:
My physical therapist recommended this removable keyboard tray to keep my hands and arms in an ergonomic position while typing.
When my keyboard was up on top of my desk, I would shrug my shoulders a bit to reach it without even realizing it, which instantly led to more tension.
And I certainly don’t need more tension.
Ergonomic Chair:
The office chair I currently have is just okay. It’s not great, but it’s not awful either.
However, on my office wish list is an ergonomic chair that would further allow me to adjust my body and switch positions throughout the day.
For whatever reason, I cannot stand having my feet flat on the floor, so I’m hoping to get one with a built-in leg rest, and I can’t wait to see the difference it makes for me.
By creating a comfortable workspace, I’ve noticed I can focus more on my work because I’m less focused on how uncomfortable I am.
3) Wobble Board
One of my secret weapons in combating ADHD symptoms at my desk is the wobble board.
When using my standing desk, standing on this unstable surface requires slight, constant movements to maintain balance, providing a physical outlet for my restless legs.
This gentle activity helps to channel my fidgety energy and wandering mind in a positive way, improving my focus and concentration.
It’s especially handy during those longer-standing sessions.
Being able to shift my weight allows me to stay standing longer and turns a potential distraction into an opportunity to stay active.
4) Plenty of Drawers
Clutter is the enemy of focus (at least for me).
But with my ADHD, it always seems to accumulate in a matter of seconds.
One second, my desk is clean; the next, it’s cluttered with what seems like every office supply in my house.
It’s an endless battle of “I can’t focus with clutter” but “I can’t get rid of the clutter.” It’s seriously frustrating!
That’s where having plenty of drawers comes into play.
For office storage, I opted for the IKEA ALEX drawer unit and the IKEA EKET cabinet.
Having plenty of space to put things and keep unnecessary items out of sight is invaluable.
I hate it when there’s only a drawer or two, and they end up just as cluttered as the desk.
In my office, each drawer serves a specific purpose, whether it’s storing important documents, office supplies, or even snacks. This organization makes it easier to find what I need when I need it, streamlining my workflow and helping to keep my mind clear.
5) Decor that Makes You Smile
Never underestimate the power of a workspace that brings you joy.
If you’re like many people, the workplace can sometimes bring negative feelings with it, but making your environment a place you enjoy being can really help.
Incorporating decor that makes you smile — be it vibrant artwork, inspirational quotes, or personal mementos — makes your office into a happy place where you look forward to spending time.
I have items on display that reflect my special interests, such as Disney and Legos—in the case of my Lego Disney castle, both.
These things make me happy every time I look at them.
These touches of joy not only personalize your space but can also serve as visual reminders to take regular breaks and cherish the small moments of happiness throughout the day.
It’s a simple yet effective way to enhance mood and motivation.
6) Fidgets
Fidgets are not just toys; they are essential tools for someone with ADHD.
Having a selection of fidgets on my desk helps me channel my anxious energy into something discreet yet effective.
Whether it’s a stress ball, some putty, a fidget spinner, or a tactile cube, these little gadgets help me fulfill my sensory needs and offer a way to keep my hands busy and my mind focused.
They’re particularly useful during long calls or brainstorming sessions when my hands might otherwise lead me to distractions.
Without these tools, all the pens within reach are at risk of falling victim to my sometimes destructive fidgeting.
My favorite fidgets are:
Crazy Aaron’s Thinking Putty
Popper Fidget Spinner
7) Essential Oil Diffuser
An essential oil diffuser has been a surprisingly effective addition to my ADHD home office setup.
The gentle hum of the diffuser and the wafting scent of lavender or lemon create a calming atmosphere that can be incredibly soothing for an overactive mind.
Aromatherapy has been a game-changer for me. It aids in concentration and stress relief.
And as an additional benefit, it keeps my workspace smelling great, making it even more inviting.
I love the essential oils line from Plant Therapy as they have a variety of high-quality blends and clearly designate kid-safe options.
8) Home Printer
In a digital age, it might seem counterintuitive, but having a home printer is critical for me.
The ability to print documents for review or to physically hold my schedule for the day helps in reducing screen time and provides a tactile aspect to my workflow.
There’s something about crossing off tasks on a printed to-do list or writing on a document by hand that enhances my sense of accomplishment and aids in information retention.
Home printers can be finicky but I currently use this HP Smart-Tank printer and have no complaints thus far.
9) Scrap Paper for Doodling
Finally, a seemingly endless supply of scrap paper for notes and doodling is essential.
Without it, I will end up doodling on things I shouldn’t, like my desk or important documents.
Jotting down spontaneous thoughts or ideas also helps me capture fleeting moments of inspiration without disrupting my workflow.
Doodling, on the other hand, serves as a creative outlet and a form of mental relaxation.
It allows my mind to wander in a controlled manner momentarily.
I prefer full-size paper over sticky notes because I can keep all my notes from the day on one sheet rather than inevitably losing 20 different little notes.
Additional ADHD work tips
- Weekly To-do List: Start each week by making a list of tasks you aim to complete. This overarching view helps you prioritize and break down your workload into manageable chunks, ensuring nothing slips through the cracks. Check things off as you complete tasks throughout the week.
- Morning Check-ins: Each morning, take a few minutes to review your goals for the day. This helps you stay focused on what you need to complete each day.
- End of the Day: Reserve time at the end of each day to reflect on what you’ve accomplished and prepare for the next day. Make adjustments if things aren’t working. This can significantly enhance your sense of achievement and readiness for the next day.
- Noise-canceling Headphones: Invest in a good pair of noise-cancelling headphones. Whether you’re drowning out distractions or immersing yourself in calming background noise, they can really help to decrease sensory overload and distractions.
- Background Noise: It may sound weird, but sometimes, complete silence is as distracting as noise. Soft background music or ambient sounds can provide just the right level of auditory stimulation to boost focus.
- Fun Office Supplies: Don’t shy away from colorful, fun office supplies. They can make mundane tasks more enjoyable and your workspace more inviting, subtly encouraging productivity. If they make you happy, go for it!
- Clutter-Free Workspace: Maintain a clutter-free workspace. Regularly decluttering your desk not only keeps your physical space tidy but also your mental space clear and ready for the tasks at hand by limiting visual distractions.
- Pomodoro Technique: Embrace the Pomodoro Technique. This is where you set a timer for a predetermined amount of time and only focus on one thing during that time. Working in focused, short bursts with scheduled breaks can significantly improve productivity and mental stamina, catering well to the ADHD tendency towards time-blindness
Concluding Thoughts
The items and tips I’ve shared have helped me create a space I don’t hate going to every day when setting up an ADHD-friendly home office.
From the flexibility of a sit-stand desk to the subtle focus aids like fidget toys and the Pomodoro Technique, each element plays a critical role in catering to the unique needs of an ADHD brain.
But perhaps the most important thing to remember is that creating an environment that feels comfortable and conducive to work is not just about the physical items; it’s about understanding and respecting how your mind works.
Everyone’s brain works differently so go slowly, make small adjustments at a time, and when you find something that works, do more of it.
Whether it’s through fun office supplies that brighten your day or strategies to keep clutter at bay, tailoring your space to fit your needs can make such a big difference.
As we navigate the challenges and advantages of working from home, let’s continue to share the tools and tricks that help us thrive and make our work experience enjoyable … or at least manageable.
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