​What is it that we can control in this time of uncertainty? Many of us with ADHD have felt out of control for most of our lives. Suddenly, we find ourselves at home with no set schedule. It is like a weekend that never ends! So, what CAN we control in this out-of-control time?
 
How about your schedule? At what time will you wake up, eat, and go to sleep? A good place to start is by creating morning and evening routines, even if they happen at different times than usual. 
 
How about your workplace at home? Where will it be and how will you set it up? You might need to work where it is quiet or where there is focused light.
 
How will you connect intentionally with others, now that you are at home with far less stimulation than normal? Will it be a phone call, a text, or a video chat? You might even write a note and send it snail mail.
 
How about getting outside? It might be gardening or taking a ride in the car to have a change of scenery—literally! We know that green time is alerting and enhances focus for people with ADHD.
 
How about moving your body in some way? Many of us were getting WAY more steps in on our Fitbit prior to Covid-19. Remember that the moving brain is the working brain!
 
How about taking your meds? This is especially important when trying to navigate your day while you or your children are working from home.
 
How about expressing your gratitude to a health care professional or other essential worker? Everyone could use a boost right now, and a little appreciation can go a long way.
 
How about your attitude? Victor Frankl, Holocaust survivor and author of the book, Man’s Search for Meaning, says, “When we are no longer able to change a situation, we are challenged to change ourselves. …Everything can be taken from a man but one thing—the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.”
 
Leave the work-from-home chaos behind. With the hands-on support of a caring coach, you can regain your sense of control. Reserve a session today.
 

Strategies for success with ADHD when you have to work or study from home
 
How do you manage ADHD when your life turns upside down? Most of us have worked very hard, putting systems in place that serve us well.  Suddenly, we have to rethink everything, no longer able to fly on automatic pilot!
 
You may be the adult who is now working exclusively from home. You may be a parent who has now taken on the role of a teacher, navigating the challenges of online learning with your children. You may be the student who finds e-learning tedious and boring, especially when you are stuck at home, unable to hang out with your friends.
 
What do you do when life as you know it changes?
 
Create Structure: If you no longer have an “imposed structure,” you have to create one. A structure is a boundary that keeps some things in and other things out. Start by developing morning and evening routines, meal times and work times.
 
Set up a Designated Workspace: Do your work in an area that is conducive to productivity, especially as being at home can make us want to “kick back.” Make sure your environment is friendly to your senses.
 
Get Dressed: Getting dressed each morning will position you for success, signaling that it is time to begin your day.
 
Take Breaks: Take frequent breaks between activities, but keep them short. The Pomodoro Method suggests working for 25 minutes and then stopping to do something physical for 5 minutes.
 
Set a Timer: A timer helps with sustaining attention. It signals the start of one activity and the end of another.
 
Have an Accountability Partner: Have someone to whom you can report your progress. Make sure that it is a positive person of your choosing.
 
Maintain Routines: If you have morning and evening routines, maintain them, even if the time frame differs. With routines, you don’t have to overthink your day.
 
Know your Best Time of Day: Do your most challenging task at a time of day when you feel your best. 
 
Take your Meds: If you are a person who takes meds, make sure that you continue doing so when you work at home, where there are more distractions.
 
Exercise: Exercise can have an amazing mental and physical impact. John Ratey, a Harvard psychiatrist, states that 20 minutes of aerobic activity equals an hour and a half of a stimulant medication.
 
Get Out! If you are able to leave the house, you might consider taking a walk or a drive in your car. Many people with ADHD like working in the car as it limits distractions and gets you out into natural light.
 
Control What You Can: Be informed, but limit exposure to a constant barrage of news that can fuel anxiety.
 
Manage Self-talk: Instead of “I hate this,” try saying something like: “I am not the only one going through this, how can I make it work?”
 
Jazz it Up: For many people, especially extroverts, being at home is far less stimulating. What can you add to the task at hand to make it more interesting? It might be music, take out or reruns of a favorite tv show. Remember that interest equals focus.
 
Connect with Others: Reach out to others virtually or by phone, you might consider scheduling a lunch break with a friend over Skype.
 
Look for the Positives: The fact that your schedule is freer might allow you to do things you couldn’t do before. You might: Sleep later, have fewer transitions in the day, enjoy the ability to move around as much as you need to, or have a chance to spend more time with family. Though none of us would wish things to be as they are, ask yourself the question: “What is the opportunity in this?”
 
For support in creating a daily schedule that works click here.
 
If you’re feeling frustrated this time of isolation, you’re not alone. These techniques have helped me to survive more than 10 years of working from home, and I still feel a little cooped up, right now. 
 
Feeling like your world has turned upside down? Get help restoring your sanity. A 30-minute call may be all you need to find hope and create a plan. You have nothing to lose. Your first coaching session is free.
 
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