By A. J. Cofer

As a full-time teacher, I was used to pivoting on the fly, adapting to chaos, and running on structure and caffeine. Then came Meniere’s Disease. I found myself doing my job from the floor while the room spun—and quickly realized that wasn’t sustainable.

So, I took my leave at the end of the school year. And just like that, I entered a new world: working from home.

Each day I was presented with the thought, “Will I take a ride on the magic spinning teacups today?” Talk about survival mode for sure. I look back and laugh now, but that’s only because I’m home and safe, ha-ha.

Enter Work-From-Home Mode

At first, it sounded ideal—less noise, flexible hours, no commute. I imagined myself becoming more mindful, more productive… maybe even healthier.

But my recliner was very comfortable. And streaming platforms? Addictively endless.

Oh—and I have ADHD.

So like many people with ADHD, I slipped into paralysis mode without even realizing it. Despite my brain shouting reminders in the background, I couldn’t make myself start. Productivity? Nonexistent. Motivation? Zapped.

Eventually, I snapped out of it—kind of. I didn’t “fix” my ADHD, but I did start creating routines and tools that helped. Here’s what worked for me. Maybe it’ll help you, too.

🗓️ Create a Schedule (and Give It Wiggle Room)

ADHD brains thrive on structure—but resist rigidity. The solution? A loose but clear daily schedule.

I broke my day into blocks: work, movement, meals, breaks, even “transition time.” Having a plan gave my brain direction and momentum. Without it, I spiraled fast.

🧠 Tip from experience: Actually write it out—whether that’s a whiteboard, sticky notes, or a Google calendar. Your brain needs the visual cue. And yes, include break times.

Even 10 minutes outside between tasks can reset your focus.

⏰ Set External Reminders

Time blindness is real with ADHD. An hour can vanish while you’re “just checking one thing.”

Instead of trying to rely on memory (or shame), I started using alarms, timers, and verbal cues to keep myself on track.

You don’t need fancy tools. A phone alarm or kitchen timer works just fine. And if you do want to explore ADHD-friendly productivity apps, there are plenty out there—but try what feels intuitive, not overwhelming.

👉 Note: While I don’t personally use specific productivity apps, many folks with ADHD report success using tools with built-in timers and reminders. Feel free to explore what resonates with you.

🧍‍♀️ Stand, Shift, or Stretch

Turns out my comfy recliner was sabotaging my focus.

Swapping to a standing desk made a world of difference. It broke the mental freeze and gave me the physical cue to “enter work mode.” Even now, I switch between sitting and standing depending on how my brain is behaving that day.

As a teacher, I encouraged fidgeting and movement for my students with ADHD. Now I offer myself the same flexibility.

💺 Choose a Chair That Works With You

Not all chairs are created equal. I learned that a “cozy” chair is not always a “productive” one. My best setup? A seat that’s just comfortable enough—but not so relaxing I fall into doomscrolling.

Fidget-friendly? Even better.

Think of your chair as part of your focus toolkit—not just furniture.

🏃‍♀️ Move Your Body, Boost Your Brain

Exercise isn't just about physical health—it’s about dopamine, the magical neurochemical that many ADHD brains struggle to produce.

According to the American Psychological Association, regular physical activity can improve focus, reduce anxiety, and enhance overall cognitive function.

Here’s what helps me stay sane:

10-minute morning yoga flows
Short walks between tasks
Quick dance breaks when I feel myself zoning out

It doesn’t have to be fancy or exhausting. Movement = medicine.

🧘‍♀️ Meditation for ADHD? Surprisingly, Yes.

I used to think meditation meant emptying your mind. (Cue panic.) But I’ve since learned it’s really about witnessing your thoughts without attaching to them—and that makes it an incredible tool for emotional regulation.

According to Psychology Today, mindfulness practices can help activate the parts of the brain responsible for attention, impulse control, and planning—areas often underactive in ADHD.

Start with a few deep breaths. Or a short guided meditation. Or just sit quietly and notice what your body feels like.

Meditation isn’t about perfection—it’s about presence.

💬 Final Thoughts

Working from home with ADHD isn't easy—but it is doable. It takes trial, error, and compassion.

Some days, my structure works perfectly. Other days, I’m back in my chair, wondering how it's already 3 PM.

And that’s okay.

What matters is that I’ve created a system that supports my brain, rather than fighting against it.

Try what resonates. Adapt what doesn’t. And most importantly—give yourself grace.

📌 Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Please consult a healthcare provider for any medical diagnosis, treatment, or ADHD-specific support.

📚 Helpful Resources:

American Psychological Association: Exercise and Mental Health
Psychology Today: Why Meditation Helps ADHD
ADDitude Magazine: ADHD and Working from Home

Working From Home With ADHD: Tools That Actually Work