Everything you need to know about adult ADHD diagnosis and working from home.

COVID-19, ADHD and feeling out of balance

Coronavirus has undoubtedly created a lot of uncertainty and instability this year since its outbreak, particularly when it comes to balancing a work and life schedule.

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Many have found themselves struggling with challenges they had perhaps been able to accommodate into their usual daily routines or been able to manage effectively with external structures. There is, therefore, certainly a growing concern for the general state of mental health and wellbeing, and the effects that significantly reduced social interaction could be having on you. If you feel that the last statement resonates with you and how you’ve been feeling over the last period of lockdown and social distancing, then you are certainly not alone.  

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Despite the virus’s best efforts to throw the world into a state of bleak apathy, there are indeed solutions to help those feeling overwhelmed with the new challenges which arise from our ‘new normal’.

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Adult ADHD

For adults with ADHD, it is particularly common to thrive on external structure and interaction to maintain focus and productivity. It is therefore not entirely shocking that the expectations of our ‘new normal’ provide more challenges for those with this neurodevelopmental condition.

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This does not, however, make it impossible for adults with ADHD to succeed and flourish without the set external structures we may all be used to. It is now more imperative than ever to find ways in which individuals can manage their ADHD symptoms to ensure that the challenges faced are managed effectively; making it possible to create and maintain both a healthy balance and structure in a world which now requires more autonomy and responsibility.

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Below in this article, are some suggestions for maintaining focus, setting boundaries, combating unproductive hyperfocus and regaining balance:

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If you want to inquire about an ADHD diagnosis, you can click HERE.

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Make time for movement

• It has been proven that exercise promotes focus for those with ADHD, setting times for bursts of movement can help to re-energise and refocus for more sustained productivity.
• Lunchtime walks or short workouts are great ways to contribute to a healthy daily structure; they break up the day which can help to make work much more manageable whilst ensuring daily recommended guidelines of activity are also achieved.
• Set regular timers for short periods of movement during your day, sitting down for extended periods of time is never advisable. Even 5 minute’s worth of stretching for each hour of seated activity will have positive effects.
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Be time conscious

• Keeping a schedule at work is undoubtedly much easier than in a home environment, this doesn’t however mean it’s a good idea to work limitlessly. Set alarms to avoid losing track for meals, breaks, movement and most importantly time to log off. This may be especially challenging when feeling always ‘on the go’, but it is especially key to be conscious of appropriate time management to ensure balance is maintained.
• Plan ahead realistic time frames for tasks that need to be completed, this can help reduce hyperfocus. Aim to factor in time sensitive deadlines to avoid feeling overwhelmed, don’t prioritise a task because of its size or interest. Be kind to yourself in setting those realistic time frames, something simpler but also less interesting may take you longer than usual to complete if you struggle to sustain concentration, so bear that in mind to avoid becoming overwhelmed.
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Create structure amongst chaos

• Although it is all too easy to get swept up in the chaos of daily life, notwithstanding having to telecommute to meetings in the same room your household members may also be working, playing or living… it is still imperative to create structure to help achieve and maintain balance between all areas of your life.
• Make and keep realistic daily/weekly to do lists, if it’s helpful, let the people you’re living with know about them too; they may be able to support you in achieving these, or ensure they do not distract you from achieving these yourself.
• Set strict boundaries which you strive to keep, to avoid overworking or hyperfocusing, just because you have access to work 24/7 at home does not mean you should be working as such.
• Set up your workspace as best as possible; staying in your pyjamas in bed is unlikely to encourage high levels of productivity. Keep a set morning routine to prepare yourself for work and the day. Perhaps use the time you would have commuted for exercise, mindfulness, food preparation and goal setting.
• Set up your workspace as best as possible, keeping it as tidy and clear from distraction as possible. This will help contribute to your productivity, as well as distinguishing your ‘work’ space from your ‘home’ space. Keeping these as separate as possible will help when it comes to logging off for the day and winding down.
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Healthy Eating for happy hearts and engaged brains

• There are clear, close correlations with a healthy balanced nutritional plan and overall states of health and wellbeing. Especially so for those with ADHD; although the kettle may now be closer and more cost effective than the coffee shop, it does not mean it is suddenly more advisable to consume the additional caffeinated beverages.
• Food preparation in advance for meals and snacks is a great way to avoid unnecessary consumption of junk food. This will help you to feel less frustrated, more energised, and more productive with your time. This aspect of preparation is not only a great way to ensure adequate, balanced nutritional intake whilst optimizing your time, it can also contribute to that all-important need for structure.
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Take your medication as advised

• Medication is most optimal when taken religiously; although you may feel like you do not need this as much whilst spending the majority of your time at home, it is actually more so important to ensure the routine of your medication is upheld for its optimal benefits. This in itself can help to contribute to a more structured approach for your day. If necessary; leave yourself notes or set timers to make sure you don’t forget.
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Lastly, be kind to yourself

• ADHD is not something to be ashamed of, with appropriate planning to capitalize on challenges, the condition should not in any way prove a significant inhibitor of your capabilities.
• However, be mindful of your strengths and honest with your challenges, if you reach out to the right people, appropriate support structures are much more likely to be implemented.
• Stay connected, although we may not currently be able to engage in the ways we are accustomed to, this does not mean extroverts will suddenly thrive in isolated environments. In fact, many adults with ADHD flourish not only with external structure, but also with interaction too. Find alternative ways in which to stay connected, this will help to combat feelings of isolation and low mood associated with such. Keep reaching out, send a letter, send a voice recording or schedule a video chat not just for work related purposes. Being there for others and letting others be there for you creates a strong sense of community and belonging, which will result in challenges feeling much more manageable as you realise you are not alone.
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If you want to inquire about an ADHD diagnosis, you can click HERE.