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ADHD: 5 tips for working well, staying organised and avoiding workplace distractions

Cover image for blog on ADHD: 5 tips for staying organised and avoiding distractions at work, featuring illustrations of a focused workspace and organizational tools.
Suzanne Locke 3 October 2024
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ADHD Attention Deficit Hyperactivity Disorder (ADHD) is a brain-based disorder that involves difficulties with focus, concentration, and ‘executive functions’: the ability to –

  • organise
  • plan and
  • manage thoughts and actions.

ADHD often means thoughts come and go before you have a chance to act on them.

It affects one in 10 school-aged children. Symptoms continue into adulthood for more than half.

Graphic featuring an illustration of a brain and text about ADHD as a disorder affecting focus and executive functions.
Here are five tips from CHADD for people with ADHD – optimal ways to keep a to do list and day planner, how to tackle complex tasks, ways to work at the computer and fidgeting to focus.
ADHD Tip 1: To-do list tips include making it visual, using a dumping ground list, focusing on three tasks, and conducting a daily review.

Tip #1: The to do list

  • Make it visual – it can be easier to remember when you draw it
  • Keep one ‘dumping ground’ list + an action item list for the day/ week
  • Focus on 3 most important things
  • Spend 5-10 minutes a day reviewing your list
  • You could try the 1-3-5 approach – one big item, three medium-sized items, and five small items a day
ADHD Tip 2: Day planner tips on using paper or digital formats, planning ahead, and taking it to meetings for notes

Tip #2: The day planner

  • Paper or electronic (e.g. bullet journal, phone app)
  • Enter 1-2 months at a time
  • Keep everything – work and personal – together, including contacts
  • Keep it on your desk at work, bag when out & have a safe place at home
  • Take it into meetings to use for notes
ADHD Tip 3: Tackling complex tasks, with tips on breaking tasks into steps, starting with the easiest, scheduling time, and rewarding progress.

Tip #3: Tackling complex tasks

  • Break the task into steps
  • Put the steps in order, easiest to most difficult
  • Start with the easiest
  • Schedule time to work on it
  • Decide on your reward to complete each step
ADHD Tip 3: Tips on breaking tasks into steps, starting with the easiest, scheduling time, and rewarding progress.

Tip #4: Computer work

  • Adjust blue light on the screen to amber/ ‘night time’ setting
  • Take a break every 25 minutes for 5 minutes (Pomodoro technique)
  • Use a timer – especially so you take a full 5-minute break
  • Look at objects 25ft away for 25 seconds and take a walk during your break
  • Remember to blink! It rests and hydrates your eyes
Tip 5: Fidget to focus with tips on doodling, background music, using a fidget toy, and avoiding social media.

Tip #5: Fidget to focus

This is about deliberately allowing a second sense to work, to help sustain focus on tasks.

  • Doodle while you listen
  • Listen to music in the background while on the computer
  • Twirl a pen or play with a fidget toy while watching the screen
  • Chew gum or munch on carrots while you work
  • But turn off social media and internet sites while working

Aurora50’s Inclusive Workplaces Summit takes place in Abu Dhabi from 19 – 21 November 2024.

Embracing diversities and disabilities, and breaking taboos, it aims to foster inclusive workplaces for PODs and employees who are parents of PODs.

Get in touch if you’d like to get involved or sponsor the Summit.

#ADHDAwarenessMonth #adhdwork #adhdawareness #adhdandsuccessful #inclusivework #inclusiveworkplaces

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