WFH advice for a newbie?

12 Comments

1. AnonymousOctober 10,2021 at 3:41PM UTC

   There are apps/software that will turn off your internet connection or limit access to non-work sites. That can be helpful for focusing if you’re really struggling.

   Personally, I like to make lists. I make a list for long-term projects and today’s to-dos. Checking off things on my daily to-do is motivating.

   I also like to segment my calendar, so I’m not tempted to constantly answer emails. So I block of a certain amount of time to focus on a task, then a break, then a few minutes to respond to emails.

   It was also good for me to set up my space well. I have a window nearby, but I’m not looking directly at it. The space is comfortable but it is devoted to work, not multitasking with household stuff.

2. CarlyOctober 10,2021 at 5:53PM UTC

   Congrats on making the leap to WFH! I have been WFH for many years and was dx'd with ADHD 15 years ago, so I know where you are coming from :)
   My #1 suggestion: give yourself grace to adapt to this new way of working. It will take time to adjust and time to figure out what works best for you and your productivity.
   2nd: Like the other comment, lists have worked really well for keeping me on task. Sometimes I will re-prioritize the list several times a day. I write my list on pen/paper because it helps me remember.
   3rd: If I have time, I will leave my office and go outside in-between calls to take a deep breath, clear my mind. Oh, and switching spaces to have Zoom calls helps - I'll move from my office to the kitchen, etc to change things up.
   GOOD LUCK!! You will do great!! Just give yourself time :)

3. Patricia ManroeOctober 10,2021 at 10:27PM UTC

   I use my Google and Outlook calendars, and Microsoft To Do. I even have project management software I got for free from SourceForge.net.

4. AnonymousOctober 10,2021 at 11:58PM UTC

   I am responding specifically to your point about "needing the watchful eyes of others to keep you motivated". I think you can replicate that while working remotely by telling yourself to update your manager once a week on what you're doing and key milestones. Creating these artificial "checkpoints" can be very disciplining and motivating, I've found. I didn't start doing this because ADHD or self-motivation issues but because I had a micro-managery type of boss at one point and I started feeling like they left me alone more when I provided these kinds of updates. Hopefully it also helps you.

5. AnonymousOctober 11,2021 at 12:42AM UTC

   I suggest you speak with other professionals who have ADHD. No offense to all of the well-meaning people giving advice here but if you are neurotypical, please understand that the ADHD brain literally does not work the way yours does. When we try to do things the neurotypical way and struggle/fail, it exacerbates the rest of our symptoms and makes us feel awful. Suggesting that we "create a schedule and stick to it!" is just not practical for us.

   I have ADHD and here are some things I've learned from experience:
   - Deadlines give me a clear finish line to work towards, and they help me prioritize the way I approach my task list each day. They help me manage my workload in a way that is productive and fair to both myself and the company.
   - Lists are my best friend. I have about 8 different notebooks, each for different purposes, and I *just* ordered a new to-do list notebook today. Physically writing something down is a huge help for me, plus I get the eventual dopamine hit from physically crossing things off the list!
   - I keep snacks handy for stimulation. My go-to is either those little packets of fruit snacks, or a small dish with dry Cheerios in it. Not as dangerous as a bag of chips, and sometimes that's all the engagement my brain needs.
   - I listen to my brain and my body more than anything else now. I had to learn the hard way that if I'm not good to myself, I can't be any good for an employer. This is especially true when you're opening up your safe space (home) to your boss, your coworkers, your company, etc. Be fair to yourself and remember that being "productive" with ADHD can look like a lot of different things. I spent my first true WFH job constantly sick over my fear that I wasn't being productive enough because I just could not make myself engage with company things every minute of the work day. I never missed a deadline, I was often praised for my work quality, and I was even promoted after a few months. Nevertheless, I was still holding myself to the neurotypical professional standard of work for 3-4 hours, lunch break, work for 3-4 more hours. I was so miserable at that job that I ended up on 2 additional anxiety medications. Moral of this story is that you *know* you are more than capable of being productive and successful. You have to trust yourself and your brain, and remember not to enforce neurotypical standards on yourself that you physically cannot live up to.

6. AnonymousOctober 11,2021 at 3:51PM UTC

   I appreciate this reply. When I mentioned blocking off my schedule in my comment below, it wasn’t so much 3 hours of work, break, 3 hours of work. That would be awful for me as well. I use it as a tactic that works for me because I can easily become distracted by emails and IMs that roll in throughout the day. Having a “dedicated time” to answer emails stops me from getting off track of my tasks and personal deadlines, which of course then I would work extra hours to complete and end up exhausted at the end of each day.

   I really love your tips about having snacks handy and about productivity looking different for different people.

7. AnonymousOctober 11,2021 at 12:44PM UTC

   ADHD-er here! When I moved to remote work last year, it helped me to set up my desk at home the way I'd set up my desk at work, and to do nothing but work at the desk.

   re: the eyes of others -- that's called body doubling. If you can find someone else who feels the same way, you can set up webcams to see each other while you work. Or you could just set up a zoom session where you only see yourself, so that you're your own body double.

8. AnonymousOctober 11,2021 at 6:18PM UTC

   .... or you could have a body double video on a second computer or monitor: https://youtu.be/PhQzDOz26p0

9. AnonymousOctober 11,2021 at 2:16PM UTC

   I have ADHD too, and I actually prefer to work from home. It decreases the amount of transitions on my day and there are less distractions. But of course, we're all different and find different things challenging.

   I have been a remote worker for 3 years, and just wanted to say there is nothing "standard" about monitoring software. I see that as a massive red flag, and wouldn't work somewhere that does not trust me.

   As for things that help! Find a friend that also works from home and work in the same room sometimes. Before covid, I used to work from my local coffee shop sometimes, too. Like the previous commenter states, body doubling is really helpful.

   I also think it's important to get dressed in the morning, and go for a walk before work starts so your brain understands you're not just chilling at home. I have a friend that puts his shoes on to work, too.

10. AnonymousOctober 11,2021 at 3:51PM UTC

    A client of mine loves the pomodoro technique. https://www.themuse.com/advice/take-it-from-someone-who-hates-productivity-hacksthe-pomodoro-technique-actually-works

11. PujaOctober 11,2021 at 4:33PM UTC

    I have recently started a home based business and what I find has helped is setting out timely tasks in my phone diary this includes breaks, self education and visualization of my goals for the day. . I set myself alerts to keep myself on track with the tasks and even more importantly I believe in myself and believe that I can do it.
    I have 2 children so things don’t always go as planned but rather than kicking myself for that I have learned to show myself gratitude for the things that I do achieve and do well by keeping a daily diary of this.
    I believe that anyone can achieve what they want to.
    You can do it!

12. AnonymousOctober 13,2021 at 12:58AM UTC

    Correct. The timer enables her to focus on the task at hand, then get a glass of water, put the laundry in the wash, etc., then get back to the same task or move to another one. Having a time limit and a break helps with transitions.