How to Set Up an ADHD-Friendly Workspace at Home
With more people working remotely, creating an ADHD-friendly workspace has become essential. As an ADHD coach, I know how challenging it can be to stay organised and focused, especially in a home environment where distractions are everywhere. The good news? With some thoughtful adjustments, you can design a workspace that works with your ADHD brain, not against it.
Here are some practical tips for setting up your ADHD-friendly workspace—and how online coaching can help you stay organised and productive remotely.
Define Your Work Zone
A dedicated workspace helps your brain associate a specific area with “work mode.”
Choose a distinct space: Whether it’s a corner of your living room or a small desk in your bedroom, having a set area for work reduces mental clutter.
Keep it simple: Limit your workspace to essentials—your computer, notepad, and maybe a plant or small decor item. Clutter can be distracting.
Use boundaries: If you’re short on space, a folding screen or noise-cancelling headphones can help create a sense of separation from the rest of your home.
Make it ADHD-Friendly with Visual Cues.
Out of sight is often out of mind for ADHD brains, so your workspace should make essential items easy to see and access.
Use clear containers: Store supplies in transparent boxes or open trays so you can spot what you need without rummaging.
Add a whiteboard or pinboard: Keep essential dates, tasks, or ideas visible where you can glance at them.
Colour-code your tools: Highlighters, folders, or sticky notes in different colours can help you quickly organise by priority or category.
Minimise Distractions
Distractions are a significant challenge when working from home, but a few tweaks can help you maintain focus.
Declutter your digital space: Organise your computer desktop and close unnecessary tabs. Apps like Trello or Notion can keep everything in one place.
Adjust your environment: Face your desk towards a wall or window to reduce visual distractions.
Block digital interruptions: Use browser extensions like StayFocusd or apps like Forest to limit time spent on non-work sites.
Set Up for Comfort and Functionality
An ADHD-friendly workspace should be both inviting and practical.
Pick comfortable seating: A supportive chair is worth the investment, as it helps you stay seated longer.
Position frequently-used items within reach: Save time and energy by keeping your go-to tools nearby.
Play with lighting: Good lighting reduces eye strain and improves mood. Try natural light when possible, or invest in a daylight lamp.
Break Down the Organisation into Small Steps
For ADHD brains, keeping a workspace tidy can feel overwhelming, but micro-tasks make it manageable.
Use “tidy zones”: Designate small desk sections to tidy each day—one drawer today, your pens tomorrow.
Set a 5-minute reset rule: At the end of your workday, spend five minutes putting things back in place.
Store it how you use it: Keep items like chargers or notebooks where they’ll be used rather than hidden in deep drawers.
Leverage Online ADHD Coaching
Setting up and maintaining an ADHD-friendly workspace isn’t always intuitive, but online coaching can provide tailored support.
Get personalised advice: A coach can help you identify your specific challenges and create a workspace setup that suits your unique needs.
Learn practical strategies: From time management techniques to decluttering tips, online coaching offers tools that work for remote life.
Stay accountable: Regular coaching check-ins can keep you motivated and help you troubleshoot any barriers.
Build sustainable habits: With ongoing support, you can develop systems that stick—not just for your workspace but also for managing your time and energy.
Make Your Workspace Motivating
ADHD thrives on stimulation, so your workspace should energise and inspire you.
Add personal touches: A photo, a colourful piece of art, or a quirky pen holder can make your desk feel inviting.
Create a rewards system: Place a jar of sweets, a favourite book, or another small treat nearby for when you finish tasks.
Incorporate movement: If sitting still feels restrictive, a standing desk or fidget tools can keep your body engaged while you work.
Designing an ADHD-friendly workspace is about creating a functional and enjoyable environment. By blending practical organisation with touches of creativity, you can make remote work manageable and rewarding.
If you are stuck or unsure where to start, online ADHD coaching can offer the guidance and accountability you need. Together, we can craft a workspace and work style that genuinely fits your ADHD brain—helping you thrive no matter where you work.
Ready to take control of your remote work life? Let’s chat—I would love to help!
