I have had several clients concerned about their productivity working from home for the next month. Especially for our clients with ADHD, it may be difficult for them to stay focused. Here are some tips:
1. Change out of your pajamas. When you wake up it’s imperative that you change out of your pajamas if you’re working from home. This helps set the mood that "this is not a 'lazy day,' it will be a productive one.” Encourage all members of your family to change out of their pajamas and put on clothes that feel more motivating.
2. Complete your morning routine. Just because you are working from home doesn’t mean that you can skip out on your structured morning routine. Wake up at the same time you’re used to waking up. Take a shower, make a healthy breakfast, and sit down for coffee.
3. Schedule out your day. Just because you’re not leaving the house and going into the office does not mean your responsibilities disappear. After your morning coffee, take about 15-30 minutes to schedule out your day. This helps us avoid procrastination and take advantage of our ability to work from home.
4. Take regular breaks. It is important to take scheduled breaks throughout the day to reduce burnout. Every hour or hour and a half, take a 15-minute break to help clear your mind. Go outside in your front or backyard and soak up some Vitamin D. Listen to a podcast or your favorite song. These breaks will help break up the monotony of work and keep you motivated throughout the day.
5. Exercise! I know most gyms are closed, but that does not mean that we have to discontinue our fitness routines. There are plenty of exercises that you can do from home. My personal favorite is the “Sweat” app, by Kayla Itsines. Her 28-minute workouts are challenging, but can all be done from inside the home with little to no equipment.
6. Try to limit mainstream media exposure. I know it can be tempting to turn on the news, and while staying up to date on current information is necessary, too much news exposure can actually increase panic. The goal is always to remain calm and optimistic. Too much media exposure can increase fear and anxiety, ultimately reducing our productivity.
7. Define when you’re finished for the day. Before you begin, decide on a time you will finish working each day. These should be similar to your hours at the office. Just because you’re working from home does not mean that you’re obligated to work more hours than you are normally required to work.
8. Get sleep. To avoid a difficult transition back to the office, it’s imperative to maintain your regular sleep schedule. This means going to be at your regular time, and waking up at the same time every morning. Make sure to have at least 8 hours of sleep each night, so you’re waking up rested and motivated.
Caitlin Bailey, LPC