Creating an ADHD-Friendly Workspace: Tips for Optimal Performance
Creating a workspace that balances practicality with the concept of "dopamine decorating" can be transformative for individuals with ADHD. By blending functionality with elements that inspire and motivate, you can create a professional environment that keeps you engaged and focused. With a few adjustments, you can streamline your physical environment to enhance creativity and boost overall performance.
Use these actionable steps to create a workspace that minimizes distractions, enhances productivity, and meets the unique needs of individuals with ADHD.
1. Start with Decluttering
The first step to creating an ADHD-friendly workspace is decluttering.
A clutter-free environment reduces visual and mental distractions and allows space for intentional design. Ultimately, this allows you to focus on what matters most.
However, tidying up a chaotic space can often feel overwhelming - here’s how to tackle it effectively:
Don’t declutter alone: Invite a supportive friend, family member, or coworker to help. Ask them to gently challenge you along the way with prompts such as:
“Why do you need this empty mint tin?”
“Do you really need 14 blue ink pens?”
“Can we work through these papers and pull out the shredder?”
Sort with purpose: Create three categories: keep, donate, and discard. Keep only items that serve your work, inspire you, or add intentional beauty to your space.
Use tools to stay on track: A timer or a checklist can help you break the process into manageable chunks and avoid getting sidetracked.
After filtering through things that aren’t integral to your job or have an overt purpose of beautifying your space (i.e., “dopamine decor”), you are now ready to add the intentional items that best support your efficiency.
2. Workspace Design for Mental and Physical Flexibility
Mental flexibility and creativity at work can be ushered in through a fine balance of comfort and functionality.
Your workspace should be adaptable to your needs. Try these ideas to enhance your focus:
Optimize your digital tools: Choose apps and systems that simplify your workflow rather than overwhelm you. Is your digital calendar easy to use, look at, and streamline, or is it overstimulating? Look for tools that make it easy to prioritize our daily tasks rather than hyper-focusing on less urgent features.
Create zones for different activities: Dedicate distinct areas for tasks like brainstorming, deep work, or meetings. This can help you transition between activities without feeling overwhelmed.
Incorporate movement: Allowing for physical flexibility by having space to move around can impact productivity. Set up a standing desk or walking pad to encourage physical activity. For many, a kinesthetic process can improve focus and creativity, making it an essential factor in an ADHD-friendly workspace.
3. Keep It Sustainable
Creating an ADHD-friendly workspace is not a one-time effort. It requires ongoing maintenance as well as periodically evaluating sustainability.
Build dedicated time into your routine to manage your workspace. Here are a few specific strategies:
Schedule regular decluttering sessions: Plan to declutter your workspace every few months. Having a buddy join you can make the process easier and more enjoyable.
Evaluate your tools quarterly: Check whether your digital tools still serve you effectively. If something feels overwhelming, simplify or switch to a different system.
Audit your environment: Identify elements that may be causing distractions, such as noisy equipment or cluttered digital files. For example, a walking pad and standing desk may help with movement, but is the noise a fair trade-off for your environment? Don’t hesitate to make changes to align with your professional goals.
More ADHD-Friendly Workspace Tips for Success
Light matters: Ensure your workspace is well-lit with appropriate lighting or options to alter the light for specific tasks (i.e., overhead lighting, harsh vs. dim lighting, etc.)
Noise control: Use devices such as noise-canceling headphones or a white noise machine as needed to reduce background sounds.
Comfort is key: Invest in a desk and seating setup that prevents physical discomfort which might pull your focus away from work.
Enhancing your workspace to more effectively manage ADHD doesn’t have to be overwhelming. With the right strategies, it can be empowering!
If you’re ready to optimize your workspace and improve your professional performance, support is available. Reach out to Rachel to learn more or book a free consultation.
Let’s create a space that works for you, not against you.
Meet Rachel.
Rachel Hopkins is an ADHD & Grief Specialist
Associate, Professional Counselor & Clinical Rehabilitation Counselor.
She specializes in assisting neurodivergent individuals and those navigating grief through various life transitions, including academic/occupational shifts, identity shifts, and relocation & community building.
Rachel practices under the supervision and direction of Destiny Davis LPC CRC (formerly Destiny Winters) and is supervised by D. Markwell (CPCS #53).
Rachel Hopkins is solely responsible for the content of this document and the views expressed herein.
