How to Be Productive Working From Home When You Have ADHD

If you have recently found yourself working from home for the first time, you’re not alone. Over the past few weeks, many businesses have shifted to remote operations in an act of solidarity. When you have ADHD, though, working from home can present new challenges, such as avoiding the distractions of home.

Here at Next Step 4 ADHD, we are proud to offer support and tips to help you thrive, whether you’re working at the office or from your new home office.

Keri Knight, LCSW has curated a list of several tips to help you adjust to working at home so you can continue to be productive.

Focus on This Transition

Transitions are difficult with ADHD, whether that’s small transitions from one activity to another or larger transitions such as shifting between home life to work life.

Working from home means that you may need to create transitions for yourself. This means finding a way, with a routine or ritual or activity, to signal to yourself that it’s time to stop what you’re doing and move on to the next activity.

For example, let’s say that you plan to be done working at 5:00, and at that time you want to begin making dinner. But what if 5:00 rolls around and you’re hyper-focusing on your work and you don’t want to stop?

One strategy to try is before you begin working, set a couple of alarms (or three or four) that signal it’s time to stop working. So the first alarm will go off at 4:30, the 2nd at 4:45, and the third at 5:00. You know when the third alarm goes off that you absolutely must stop working so that you can begin dinner and your children aren’t whining that they’re starving. You force yourself to stop what you’re doing, go to the bathroom, get a drink of water, take a quick walk, anything that gets you transitioning to another activity.

Create the Right Environment

One of the best tips for staying productive is to feel like you’re at work. Creating the right environment helps you separate “work” from “home.” In other words, going into your office space (whether it’s a home office or just a work desk in a corner of the living room) signals to your brain that it’s time for work.

Keep these tips in mind as you start to create a work-at-home environment:

• Have a designated place where you work
• Clear clutter and eliminate distractions as much as possible
• Gather what you need before you start working
• If you keep a notebook on your desk or near you while you’re working, it will help you capture any random thoughts or to-do items that pop into your head that would otherwise cause you to abandon the task-at-hand and get up to take care of that stray thought.

Set Work Hours

When you have a place of employment, you have boundaries and guidelines, such as work hours, an office to meet co-workers or hold meetings, etc. All of these things provide an external structure for you. When you don’t have other people (such as your boss) creating boundaries for you, it can be difficult to manage your time.

When you work from home you have to create as much external structure as you can for yourself. Set specific times for events such as:

• Your start and end time for the day
• Schedule meetings and appointments
• Schedule your lunch break and breaks

In addition to setting times to start and end your workday, make your schedule external. This means using a calendar or planner (paper or electronic) so that you can SEE your time. DO NOT keep your schedule in your head. Make it external by writing it down or printing it out. Remember, out of sight out of mind.

Keep a Routine as Much as Possible

No one is suggesting that you turn into a regimented schedule follower — especially if that’s not at all who you are or how you live your life. But having routine makes life easier because you can run on autopilot. Autopilot means you don’t need to use as much energy making decisions and thinking things through. For example, you don’t need to waste time each day deciding what time to start work — because you already know.

Routines that make working at home (and life in general) easier include:

• Morning routines: getting ready for the day and preparing for work
• Afternoon routine: transition routines that ease you from work mode into home mode
• Evening routine: preparing for the next day
• Sleep routine: getting ready for bed

Dress the Part

It’s hard to be motivated to work when you’re wearing the clothes you slept in. There’s no need to put on your business suit when you’re working from home (unless you want to!), but at a minimum, wear “work clothes” that signal to your brain that it’s work time, not tv-binge-watching time. If you normally wore makeup to work or styled your hair, continue to do so! It will help you feel put together, fresh, and ready to tackle your to-do list.

Make Lists and Prioritize

When you have ADHD, one of the greatest lies we tell ourselves is “I don’t need to write that down. I’ll remember.” There’s a good chance you won’t. It’s one of the challenges of having ADHD. Checklists are a great way to organize your tasks and monitor your progress.

Keep these tips in mind:

• Post your list where you can see it, and use it as a checklist. Remember, the more visual the better. Put it where you can see it.
• Don’t rely on your memory to help you know what to do with your time. Working memory is generally weak when you have ADHD, and this means that there’s a good chance you won’t remember everything you need to get done.

Create an organizational system

At the end of the day, your best success comes when you have an organizational system. If you don’t already have a system to help you keep your work organized, do it now. Systems, like routines, help reduce the amount of time and energy you spend.

For example, if your work isn’t organized then you will spend time looking for what you need, searching for important items, recreating work you’ve already done because you can’t find it, rummaging through your junk drawer or under the couch cushions for a working ink pen. Your system should consist of some sort of calendar for appointments and deadlines, a notebook to create lists and keep notes in one place (and not on 50 random Post-It notes), a folder (or folders) to help you organize loose papers. If you don’t like paper, use an electronic calendar, task-list, and folders.

Most importantly, be patient with yourself as you make these changes. Pick one thing to work on at a time. And be kind and gentle with yourself. Change is hard. A lot of change at once is even harder. Speak to yourself like you would speak to someone you love. Offer yourself encouragement and kindness.

If you need help creating a system, we can help. Enroll in the ADHD Academy and learn the strategies you need to create organizational systems. The 5-week Planning and Organizing for Adults Course is web-based and personalized to help you reach your goals.

Questions? We’re Just a Call or Click Away

A lot of change at once can feel overwhelming, but self-compassion can go a long way in easing yourself into this new routine. At NextStep 4 ADHD, we’re happy to provide comprehensive care for ADHD — and you don’t have to come into the office for an appointment. If you’re struggling with the symptoms of ADHD, we offer telehealth sessions as well as a variety of educational courses and resources. Give us a call or send us a message to request more information.

Don’t forget to sign up for a membership so you can stay up-to-date with the latest news!

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The Effect of Coronavirus on Anxiety Disorders: Expert Interview with Dr. Brian Briscoe

Update on 11/16/2020: The coronavirus pandemic is an evolving situation. As a result, some of the data and statistics in this article may be outdated. Please refer to the CDC website for the most recent data and updates.

Since the first mention of the coronavirus hit major news outlets in late December 2019, we have been bombarded with headlines of the Coronavirus spreading around the world. Thousands of people have died from the virus, and even Italy is quarantining 16 million people in an attempt to stop the rapid spread of the virus.

Over the past few weeks, we have learned that the virus has spread into the U.S., infecting several hundred persons. The first few outbreaks affected those living in Washington State, New York, and Oregon.

Update: As of 3/13/2020, individuals across the country have confirmed cases of coronavirus. In an effort to “Flatten the Curve” and reduce the spread of the virus, major events are being cancelled. Even schools in Jefferson County are closing until April 6.

We talked to Dr. Brian Briscoe to gain a better understanding of how the Coronavirus is affecting the mental health of Americans across the nation.

Who Is at Risk of Developing Covid-19?

Dr. Briscoe: Sensationalist media have reported mortality rates (risk of death) of Coronavirus-19 as high as 3.4%. More recent reports have indicated that the rate is more likely less than 1%.[1]
The risk of death is extremely low in healthy individuals less than 65 years old and virtually non-existent in children. Nonetheless, the fear of losing our own life, or the life of a family member/loved one is something that every human being experiences.

When facing something as serious as a disease outbreak, it’s important to keep a level head and examine all of the facts. While a death rate of 3.4% may encourage fearful readers to click on articles, it’s not the most accurate way to assess the impact of the virus.

Here are the most recent stats, categorized by age:

• The highest risk is in people over 80 years of age where the fatality rate is 14.8% in China. The fatality rate for this age group is much lower in other countries.
• Individuals aged 40-49 have a mortality rate of 0.4%.
• Individuals aged 10-30 have a 0.2% fatality rate.
• The individuals with the lowest risk factors for contracting the virus are children, with a 0.9% risk of contracting the disease. As of this writing, there are no reports of children with severe symptoms or dying from the illness. [2] [3]

Note: People with chronic diseases or pre-existing health conditions are at higher risk of mortality.

I Noticed Many Events Are Being Cancelled. Why Is the General Public Panicked?

Dr. Briscoe: There is also the fear of an economic downturn. The DOW JONES Industrial Average closed Thursday, Feb 27 down nearly 1,200 points – its largest single-day drop in history. Many fear that a worldwide viral pandemic will trigger a recession. We may fear losing our hard-earned savings, our jobs, and/or our future plans for prosperity.

It is common for everyday persons to fear death and/or financial loss.

However, persons with anxiety disorders may experience a much higher intensity and frequency of anxiety than the average person.

What Should I Do If I’m Experiencing Increased Anxiety?

Dr. Briscoe: If you have an anxiety disorder, and consume information regarding Coronavirus-19 (via the news media, social media, etc.), you may experience some (but not necessarily all) of the below symptoms:

• An inability to stop thinking about the virus and associated fears around the virus. You might find yourself thinking: “I can’t stop thinking about it” or “I can’t turn my mind off.”
• Trouble sleeping
• Panic attacks characterized by an overwhelming sense of dread coupled with physical symptoms of anxiety such as difficulty catching your breath, feeling like your heart is racing, mild shaking, sweating, etc.

If you experience some of these symptoms, it could be a sign of an anxiety disorder. We can help.

If You Experience Symptoms of an Anxiety Disorder, We Can Help

At NextStep 4 Mental Health, we’re happy to provide comprehensive psychiatric care. If you or a loved one is struggling with mental health during this time due to fear or anxiety, we are here to help you — and you don’t have to make the trip into our office. You can visit us from the comfort of your home, office, or use your mobile device.

Call the location of your choice, or send us a message to request more information.

About Dr. Briscoe

Dr. Briscoe graduated Phi Beta Kappa with honors from Centre College in Danville, KY. He attended medical school and specialty residency training in psychiatry with the University of Louisville. Dr. Briscoe has been involved in research, published a number of scholarly articles, and has presented for international conferences. He has served on the full-time teaching faculty for the University of Louisville Department of Psychiatry and continues to teach residents, medical students, and nurse practitioners through a gratis faculty appointment.

Dr. Briscoe has received numerous awards for research, service, and academic excellence. He is a recipient of the Nancy CA Roeske Excellence in Medical Student Education by the American Psychiatric Association.

He is Board Certified and a Distinguished Fellow of the American Board of Psychiatry and Neurology.

Dr. Briscoe was recently named one of Louisville’s “Top Doctors” by Louisville Magazine, an award that is granted by vote of 3,000 physician members of the Greater Louisville Medical Society.

References:

1. https://www.medscape.com/viewarticle/926089
2. https://www.npr.org/sections/goatsandsoda/2020/03/04/811688057/who-faces-the-greatest-risk-of-severe-illness-from-coronavirus
3. http://weekly.chinacdc.cn/en/article/id/e53946e2-c6c4-41e9-9a9b-fea8db1a8f51

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A Letter to Our Patients Regarding Coronavirus

With the recent announcement of a case of Coronavirus in both Louisville and Lexington, Next Step is prepared and has taken precautions to support our clients. 

Currently, you can call our office and change your appointment to a telehealth visit. Receive the same care and treatment from the comfort of your home, office, or use your mobile device. 

We are still open and will provide you with updates as changes occur. 

Who Should Consider a Telehealth Visit?

If you are feeling under the weather, it’s good practice to stay home from work or school, whether you have a cold or the flu. This helps prevent the spread of diseases to others. A telehealth visit may be right for you if:

• You are currently sick
• You have been recently exposed to someone who was ill (even if you don’t have symptoms yet)
• You have a compromised immune system or are undergoing chemotherapy treatments

General Hygiene Practices to Follow

As during any cold and flu season, it’s always important to refresh your disease prevention strategies. 

According to the CDC, you can ensure proper hygiene with these tips:

• Wash your hands often for at least 20 seconds with warm water and soap. 
• Wash your hands before/after preparing food, after blowing your nose, after coughing, and after using the restroom. Wash your hands when you return home after being out in the public.
• Use hand sanitizer when there is no access to soap and water, but do wash your hands as soon as you are able.
• Avoid touching your eyes, nose, or mouth.
• Cough into your elbow, not in your hands.
• Stay at home if you are sick and keep your distance from family members in your house.
• Avoid unnecessary travel, particularly to heavily infected areas      

You can also bolster your immune system by:

• Eating a healthy diet
• Staying hydrated
• Prioritizing quality sleep
• Exercising regularly
• Practicing stress management techniques such as deep breathing or yoga

Ready to Schedule Your Telehealth Appointment?

At NextStep 4 ADHD, we’re happy to provide comprehensive ADHD care. If you or a loved one needs to schedule a telehealth visit, we are here to guide you with your next steps. Call the location of your choice, or send us a message to request more information.

References

1. https://www.cdc.gov/handwashing/when-how-handwashing.html

 

 

 

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High Functioning People Can Have ADHD Too

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ADHD and Marriage

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My child has ADHD. Could I have ADHD also?

It is not uncommon for a parent to approach me and ask me if they might have ADHD after their child has been diagnosed.

ADHD is a genetic condition. When it exists in one family member, it can oftentimes be found in siblings, parents, and even grandparents. If your child has ADHD and you seem to struggle with maintaining your attention/focus, distractibility, and/or organization, you might just have ADHD too. It may be worth investigating, as treatment can greatly improve a person’s quality of life and improve day-to-day function.

If you grew up in the 1970’s or 1980’s, symptoms of ADHD were often ignored as teachers and doctors were not screening for it. As a result, many adults have lived their lives struggling with the symptoms of ADHD without ever receiving formal treatment.

Contrary to popular opinion, people do not ‘grow out’ of ADHD. Studies have consistently demonstrated that 50-70% of cases of childhood ADHD persist into adulthood. Adults typically do not struggle with hyperactivity, but rather tend to struggle with maintaining control over their attention, being easily distracted, feel like they can never ‘get themselves together,’ seem to be chronically disorganized, and struggle with time management and drastically underestimating the time it will take to complete a task. Adults with ADHD oftentimes start numerous projects and fail to complete many of them.

Edward M. Hallowell, M.D., professor of psychiatry at Harvard University and author of the bestselling book “Driven to Distraction” points out, adults with ADHD are often driven from one exciting stimuli to another, jumping from task to task with limited ability to maintain focus on one particular task at a time.

For more information about ADHD in adults, read the book “Driven to Distraction” by Edward M. Halloween, M.D. The book is widely available in bookstores and can be purchased on Amazon.com.

If you think that you might have ADHD, use the link to access an assessment :
http://psychcentral.com/quizzes/addquiz.htm

The above link is only a questionnaire and NOT diagnostic. If you feel you may have ADHD, contact a qualified mental health professional and schedule an evaluation.

Call us at 502-907-5908 or email us to book an appointment for an ADHD evaluation.

If you don’t get help from us, seek help from someone.

Life and the future can be much brighter with treatment.

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