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29 Ways To Manage Your ADHD At Work

21. Get some noise canceling headphones

Get some noise canceling headphones

“I will put on noise canceling ear buds and not listen to anything. It helps me focus and stay calm and concentrated.”

 

22. And play music that drowns out sound but doesn’t have distracting lyrics you can sing along to.

And play music that drowns out sound but doesn't have distracting lyrics you can sing along to.

“Start with super chill music that you can basically ignore but drowns out all distracting noises. Then, when your brain wanders it wanders right into the chill music for a second then right back into work.”

 

23. Keep your workspace as organized as possible.

Keep your workspace as organized as possible.

“Don’t allow your desk to become cluttered with papers and things unless you know exactly where everything is and you have a system,” says Goodman. Your best bet is to color code different projects or categories and file everything in a cabinet under your desk so you can keep it cleared off.

24. …Or keep absolutely nothing on your desk but the work you need to do.

...Or keep absolutely nothing on your desk but the work you need to do.

“Make your work space a work space,” Barkley says.

25. Take a break to color an adult coloring book, so you keep busy but your mind can wander.

Take a break to color an adult coloring book, so you keep busy but your mind can wander.

“I have found that taking 15-20 minute breaks to color a mandala picture really helps quiet my mind and arrange my thoughts.”

 

26. Reward yourself when you stay on track or reach your desired goal.

Reward yourself when you stay on track or reach your desired goal.

“Be proud of your accomplishments! For me half an hour of solid concentration is a big achievement! So if I feel I’ve done a good job, I reward myself with a little treat i.e. smoothie.”

 

27. If you’re comfortable doing so, communicate your needs to coworkers so you can be your most productive.

If you're comfortable doing so, communicate your needs to coworkers so you can be your most productive.

“I can’t sit still for a long time. So I was honest with myself and my peers and I now don’t try to force myself to do what I can’t, but take on other tasks that I’m better at. Staying moving is easier for me but others don’t like it, so we switched things up to fit everyone’s needs.”

 

28. When you feel yourself becoming overwhelmed, take a moment to pause and reset your mind.

“I stop everything I’m doing and focus on physical objects around me. For example, I’ll look at my phone and describe its characteristics until my mind has stilled and I’m only thinking about the phone. Then I decide what’s the most important task I need to complete first and start there.”

My daughter has my eyes, my hair and my ADHD

29. Don’t fight your natural process too hard — instead, learn how to improve it so you’re most productive and happy.

Don't fight your natural process too hard — instead, learn how to improve it so you're most productive and happy.

“Anxiety is a huge measure of whether you’ve extended your capacity and can’t do something,” says Goodman. If you become so overwhelmed you experience anxiety, just stop and re-prioritize what you’re working on to get some things off your plate so you can be productive and happy.

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