Description
Making the transition to working or learning from home? Welcome! Here are some research-based strategies for making it easier. These strategies are especially important for neurodiverse brains, but they’re helpful for all brains. Please share!
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Music for “A SIMPLE Guide to Working / Learning From Home: How to Adjust” “The Show Must Be Go” Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 http://creativecommons.org/licenses/by/3.0/
My Notes
I’ll help create organized study notes from this video about working from home with ADHD.
Introduction (0:00-0:59)
- Working/learning from home presents both opportunities and challenges for ADHD brains
- Benefits include:
- Ability to sleep in
- Creating personal accommodations without justification
- Uninterrupted hyper-focus periods
- Challenges arise from losing built-in workplace supports
Major Challenges & Solutions
1. Structure (1:18-2:36)
- 01:11
- Traditional workplace provides built-in structure:
- Fixed arrival/departure times
- Scheduled lunch breaks
- Regular routines
- 01:58 Solution: time blocking (2:01-2:38)
- Create specific time blocks for activities
- Make blocks larger than estimated need
- Maintain some similarities with previous schedule
- Allow for flexibility while maintaining stability
2. Transitions (2:38-4:04)
- 02:33 Problem: Loss of natural transition periods
- No commute time
- No walking between meetings
- ADHD brains have difficulty switching between tasks (set-shifting)
- 03:35 Solutions:
- Create transition rituals (3:30-3:59)
- Take walks
- meditation
- Incorporate stretching between tasks
- Allow for mental decompression
3. Accountability (4:04-4:56)
- 03:58
- Challenge: Lack of in-person oversight
- 04:29 Solutions:
- Accountability: Find an “accountabilibuddy” (4:33-4:45)
- Schedule regular check-ins
- Use progress updates
- Avoid relying on household members for accountability
4. Connection (4:59-5:44)
- 04:52 Challenge: Loss of casual workplace interactions
- Solutions:
- Schedule video chats
- Use video messages instead of text
- Plan virtual lunches/happy hours
- Maintain social connections deliberately
5. Cues (5:44-6:55)
- 05:43 Challenge: Home environment lacks work signals
- Solutions:
- Create dedicated workspace
- Use headphones and specific playlists
- 06:34 Implement signal systems (e.g., colored cups system)
- Establish clear boundaries
Key Insights & Takeaways
- ADHD brains need more structure, not less, when working from home
- What seems restrictive in traditional workplaces often provides helpful support
- Transitions are crucial for task-switching with ADHD
- Social connections need active maintenance in remote work
- Physical and environmental cues are important for focus
Actionable Next Steps
- Create a structured daily schedule with time blocks
- Establish a dedicated workspace
- Design personal transition rituals
- Find an accountability partner
- Set up a clear signal system for focus/availability
- Schedule regular social connections
- Start small - implement changes gradually
- Be patient while building new routines
Implementation Note (7:01-7:15)
- Don’t try to implement everything at once
- Be gentle with yourself during the transition
- Stack strategies gradually for better results