Creating an ADHD-Friendly Environment: Tips for Optimising Your Home and Work Spaces

Dov Benyaacov-Kurtzman FRSA BA LL.B BSW PgDIP Psychiatry

The environment can have a big impact on ADHD symptoms, so it's important to create spaces that are conducive to focus and productivity. This blog will offer tips for optimising your home and work spaces.

Minimise Distractions

One of the biggest challenges for people with ADHD is distraction. To minimise distractions, try to create a quiet, clutter-free environment. Remove any unnecessary items from your workspace, and try to minimise visual distractions such as bright colours or cluttered surfaces.

Create a Dedicated Workspace

Having a dedicated workspace can help to create a sense of routine and structure, which can be helpful for people with ADHD. If possible, create a separate workspace that is used only for work or studying. This can help to create a clear boundary between work and relaxation.

Use Colour and Lighting

Colour and lighting can also have an impact on ADHD symptoms. Soft, natural lighting can help to create a calm, relaxed environment, while bright or harsh lighting can be overstimulating. Similarly, muted, calming colours can help to create a peaceful environment.

Use Visual Cues

Visual cues, such as to-do lists or reminders, can be incredibly helpful for people with ADHD. Try using sticky notes or a whiteboard to keep track of tasks and deadlines.

Organise Your Space

Organisation is key for people with ADHD. Try to create a system for organising paperwork and files, and make sure that everything has a designated place. This can help to reduce feelings of overwhelm and create a sense of control.

Take Breaks

Finally, it's important to take regular breaks throughout the day. This can help to reduce feelings of fatigue and prevent burnout. Try scheduling short breaks in between tasks, and make sure to get up and move around regularly.

In conclusion, creating an ADHD-friendly environment is key to managing symptoms and improving focus and productivity. By minimising distractions, creating a dedicated workspace, using colour and lighting, using visual cues, organising your space, and taking breaks, it is possible to create a space that is conducive to focus and productivity. Remember, every person with ADHD is different, so it's important to experiment and find what works best for you.