(Real Strategies That Actually Help – Try These!)
Working with ADHD is a whole different ballgame. Open offices, meetings that could’ve been emails, constant interruptions, and the pressure to “look productive”. It can feel exhausting before the day even really starts.
After years of struggling, I’ve built a set of practical, low-effort systems that help me get through the workday without completely burning out. These aren’t fancy productivity hacks. They’re simple things that work with my brain.
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My Real-Life Strategies
1. Visual Blocking with Multiple Monitors
I use two my laptop + 2 monitors arranged so they physically block my direct view of co-workers. This has been one of the biggest game-changers for reducing visual distractions.
2. Brown Noise + AirPods
I wear AirPods almost all day. Most of the time I play brown noise. It turns background chatter into neutral sound so my brain stops latching onto every little noise.
3. Laminated Daily Task Checklist
I made a simple laminated checklist of my recurring daily tasks. I check them off with a whiteboard marker. It’s satisfying and stops me from forgetting important repeating items. Also helpful for reminding me what I was working on when I get distracted!
4. Comfort & Body Regulation
- Heat pad on my lap for grounding
- Switch from workboots into Crocs or slippers at my desk
- Listen to my fitness watch when it tells me to stand up and walk
5. Camera Off in Teams Calls
I politely ask if I can keep my camera off during internal Teams calls. Watching myself on screen is incredibly distracting and draining. Most people are understanding, especially once I explain it helps me focus better.
6. Clutter Control
I try to keep my desk relatively clear. A cluttered surface = cluttered brain for me. A quick 2-minute tidy at the end of the day makes a big difference.
Other Helpful Techniques Worth Trying
Even though I haven’t adopted all of these yet, here are some strategies many ADHD adults find useful:
- Pomodoro Technique (with flexibility)
- 25 minutes focused work + 5-minute break. I like the idea but use longer intervals (40–50 minutes) because short timers can feel stressful.
- 25 minutes focused work + 5-minute break. I like the idea but use longer intervals (40–50 minutes) because short timers can feel stressful.
- Body Doubling
- Working alongside someone (even virtually) to stay on task.
- Working alongside someone (even virtually) to stay on task.
- Task Batching
- Grouping similar tasks together instead of constantly switching.
- Grouping similar tasks together instead of constantly switching.
- “Eat the Frog” (with grace)
- Doing the hardest task first, but being kind to myself if my brain won’t cooperate that day.
- Doing the hardest task first, but being kind to myself if my brain won’t cooperate that day.
- Voice Notes & Dictation
- Using speech-to-text for emails and notes when typing feels impossible.
Small Challenge for You This Week
Pick just one thing to try:
- Block your visual distractions
- Try brown noise or camera-off calls
- Create a simple daily checklist
- Add one comfort item to your workspace
Final Thoughts
You don’t have to become a productivity superhero at work. The goal is to find small, quirky strategies that help your brain feel safer and more supported.
Some days will still be hard… and that’s okay. Doing what you can with the brain you have is already a win.
-Mere Penny
You May Also Like
- How to Create an ADHD-Friendly Home Office Environment
- ADHD and Emotional Regulation: Strategies for Adults
- Nighttime Supplements For Quality Sleep With ADHD
- The Role of Nutrition in Managing ADHD Symptoms
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