Attention-Deficit/Hyperactivity Disorder (ADHD) is the neurological disorder that creates various behavioral issues such as difficulty paying attention, difficulty in focusing, problems in keeping up with projects & assignments, difficulty interacting socially, and completing tasks. As a Licensed Clinical Professional Counselor (LCPC), I often see this behavior in the adolescent population. Although ADHD is predominantly associated with adolescence, it is increasingly making a significant impact on adults in COVID-19.
ADHD is challenging for adults involved in teleworking because it diverts attention and intervenes in work matters. Before the novel COVID-19 pandemic, our jobs included a consistent schedule, a system, and organizational tools that prevented us from getting off task. Professionals with ADHD who are working from home in a pandemic may struggle to organize daily tasks, be forgetful in activities, or get distracted from their work. It creates restlessness, brings challenges in everyday life, and can also cause mental issues like depression and anxiety. The hyperactivity and all other learning disabilities are often riskier for adults because of their diverted attention, causing them to fail to follow instructions and complete tasks.
How to Adapt to Teleworking with ADHD
Adapting to teleworking life is essential for survival and to stable the work focus. There is no apparent cure for ADHD, but appropriate educational support, medication management, and counseling can help manage it.
Let’s go over some tips that I’ve shared with clients struggling with adapting to this telework lifestyle:
1) Create an office space in your home.
Make it the sole place you work in your house. Work mode will turn on when you enter and off when you leave.
2) Get a desk and organizational tools.
A properly, functional office set-up can assist with you staying on task throughout the day. Don’t forget the little things like sticky notes, a planner, and an office calendar.
3) Take breaks and block out lunchtime.
We forget self-care in telework settings because we are home, but we need to eat and give our brain a break.
4) Take a walk outside.
Walks can be very therapeutic. We need to get a breath of fresh air and see the outside world (with a mask and social distancing of course).
5) Stick to a routine.
Breakfast time, scheduled work hours, lunch, and dinner. Do not allow the pandemic to turn you into a workaholic.
6) Take a shower daily and get dressed.
Although you may not be required to dress in office attire at home, you should make an effort to look presentable. In addition to impromptu Zoom calls, looking your best every day will feel better about yourself.
Think optimistically because eventually, the pandemic will end. It is our thoughts that matter most and define whether or not we stay engaged in our work. Once we develop the courage to acknowledge and address ADHD as a problem, it's more difficult for ADHD to influence our minds and attention. Staying focused and organized while teleworking will boost mental energy and strengthen your attention. If you are looking for help working from home, my company provides therapy and counseling services to manage the stress.