There’s a saying, somewhere, about how a cluttered home reflects a cluttered mind. I know I’ve got that quote around here somewhere…in one of these piles…
…but, I’ll have to let it go, or I’ll spend hours looking for it instead of writing this blog.
It's hard to focus on work when other things are competing for your attention. That goes for more than just the kids fighting in the next room, or the never-ending notifications on your phone. Researchers have found that being around disorganization makes it harder for your brain to focus. For folks with ADHD, even more so.
Creating a productive workspace is crucial for managing symptoms and enhancing productivity. But creating that space – and keeping it clutter-free – is easier said than done.
Fortunately, Occupational Therapists Krysta Longridge (MScOT), and Katie Eichar (MAOT) from Mindful Mountains Wellness did a presentation on this very topic. In this blog post we’ll explore some of the reasons ADHD makes keeping your space clear so difficult, why it’s so important to do so, and how to go about it.
ADHD can affect productivity in several ways, such as difficulty focusing, staying organized, and managing time. Here are just a few of the reasons why.
The ADHD brain has a hard time regulating dopamine, a neurotransmitter or “chemical messenger” that is crucial for motivation, anticipating rewards, and our response to reinforcement.
We often need more “extrinsic” rewards - rewards that come from someone, or something, outside of ourselves - as our “intrinsic” or internal rewards (i.e., feeling good about ourselves for having completed a task) are just…not that effective.
Executive functions are all those processes that enable us to do…well, almost everything. Initiation, motivation, organization, planning, prioritizing, focus and attention, working memory, awareness of time…all of these are skills that we need in order to be productive.
The part of the brain “in charge” of these functions is the Prefrontal Cortex. And in people with ADHD, this is often impaired.
There are two brain networks of interest in ADHD: The Default Mode Network, and the Cognitive Control Network.
The Default Mode Network is what we’re using when we’re thinking about things. The Cognitive Control Network, on the other hand, takes over when we’re doing things.
In neurotypical people, these networks operate like a light switch. When one is on, the other is off. In people with ADHD, though, both networks can be operating at the same time. That’s why we often have to fidget, doodle, or otherwise ‘multitask.’ Because both systems are on at the same time, we have to be doing something that engages both – like paying attention in a meeting (Default Mode Network) and doodling (Cognitive Control Network).
Krysta and Katie suggest starting your workspace makeover by considering the environment. One way to do this is by attending to your senses, and adapting to what works best for you.
Some people with ADHD tend to be easily overstimulated, and thus prefer low-stim environments. Others may require extra stimulation to avoid brain fog and keep the brain juiced up.
Go through each of the senses above and identify some of the things you can change about your work environment. Krysta and Katie shared examples of how they like their workspace.
Katie Prefers a Low Stim Environment: (Minimize sensory input & overwhelm)
Krysta Prefers a High Stim Environment: (helps focus to have more stimulation)
A well-organized workspace boosts productivity and reduces stress. To organize your workspace, Krysta and Katie suggest:
Once your work environment is set up in a way that works for your brain, you can turn to productivity strategies.
Since our brains struggle to regulate dopamine levels, we sometimes need a little something extra to encourage the brain to create more. Here are a few dopamine-boosters to try:
Another common productivity challenge for ADHDers is finding the motivation to get started on something, and then actually starting. Here are some of Katie and Krysta’s suggestions:
Time management is another common challenge for neurospicy folks. Some time management strategies for individuals with ADHD include:
Creating a productive workspace for individuals with ADHD involves understanding the condition, setting up a distraction-free environment, implementing ergonomic and organizational solutions, and managing time effectively. By following these strategies, you can create a workspace that supports your ADHD and enhances productivity.
Want to learn more about occupational therapy for ADHD? Canadian clients can work directly with Katie or Krysta in their Occupational Therapy for Adult ADHD treatment package. The package includes an OT Assessment, OT follow-up and 3 sessions with an Occupational Therapy Assistant. Use code Shimmer50 for $50 off!
And if you need some help identifying or implementing the strategies that will work best for you and your brain, Shimmer ADHD coaching can help.