ADHD and Remote Work: What Helps, What Hurts, and How I Make It Work

When I first started working from home, I thought it would solve all my ADHD struggles. No noisy office. No awkward watercooler chats. No soul-crushing commute. Just me, my laptop, and total control of my day.

That lasted about two days.

After the novelty wore off, I found myself staring at my screen for hours, getting up to do laundry in the middle of emails, and wondering how it was already 4pm and I hadn’t eaten lunch.

If you’ve got ADHD and you’re working remotely, I get it. Here’s what I’ve learned: what’s worked, what hasn’t, and how I’ve adapted my routine to actually function (most days).

What I Love About Remote Work (as Someone with ADHD)

1. I Can Control My Environment

Fluorescent lights and office chatter were draining. Now I work with soft lighting, headphones, and a setup that doesn’t overwhelm my senses.

2. I Set My Own Rhythm

My brain doesn’t love a strict 9 to 5. Some days I focus better in the evening. Other days, I work in sprints with breaks in between. Remote work gives me the freedom to do that.

3. Less Social Fatigue

I didn’t realize how much small talk wore me out until I didn’t have to do it. Now, I can reserve my energy for deep work or for actual conversations I care about.

4. Fewer Transitions

In an office, shifting between meetings, tasks, and conversations was exhausting. At home, the day flows better and I can work in the same hoodie all week.

What’s Hard (and What Still Trips Me Up)

1. No Built-In Structure

Without external pressure, it’s easy to drift. I’ve had days where I didn’t start working until noon just because no one was watching.

2. Time Doesn’t Feel Real

I’ll sit down to write a Slack message, and suddenly it’s two hours later and I’m reorganizing Google Drive folders. Sound familiar?

3. Everything Is Distracting

My fridge. My phone. That one drawer I’ve been meaning to clean. It’s all louder than my to-do list sometimes.

4. I Miss People

I never thought I’d say that, but the quiet can get to me. Sometimes I miss the casual “hey, how’s it going” moments that made me feel like part of something.

What’s Actually Helped Me

1. Fake a Commute

Every morning, I take a 10 minute walk before I start work. It’s silly, but it tells my brain, “we’re switching modes now.”

2. Body Doubling Works

I use Focusmate. It pairs you with someone else who’s working, and just having them there keeps me on track. I also sometimes co-work with friends on Zoom.

3. I Time Everything

I set a visual timer (usually Time Timer) and break my day into sprints. If I don’t, I drift. If I do, I finish things.

4. My Desk = Work Only

I carved out a little nook in my living room. It has good lighting, headphones, and a plant. When I sit there, I’m in “go” mode. It helps my brain know what’s expected.

5. I Check In With Someone Daily

Every morning, I send a friend a message with what I’m planning to do. Sometimes that’s enough to get the wheels turning.

6. Small Wins Matter

I try to start with something easy: replying to an email, updating my Notion board, or even wiping down my desk. That little jolt of momentum helps more than I expected.

If You’re Struggling, You’re Not Alone

Remote work wasn’t designed for ADHD brains. It demands self-regulation, time management, and organization, basically, all the stuff that doesn’t come naturally to us. But that doesn’t mean we can’t do it. It just means we have to do it differently.

Try things. Adjust. Keep what works. Let go of what doesn’t.

And remember, you don’t need to work like everyone else. You just need to work like you.