Start Your WFH Day with ADHD...& Keeping Up the Work Vibe!

Hello!


I have ADHD. I work from home. I do take medication for my ADHD that has been prescribed to me. 
Here is my daily WFH routine (range), sparing incidentals:

  • (between) 7:45-7:55: Fill up Nalgene with some good ol' plain tap water.
  • 8:00: I am usually at my desk, opening my laptop, turning on monitor, taking dishes or trash into the kitchen to clear up my workspace.
  • Around this time, I also take my medication.
  • 8:15: First work meeting of the day. Also, typically my only meeting.
  • 8:25-9:00: I read as many news articles as I want, scroll on Reddit, text friends, open up the development tools I need. Prep my space or journal if it feels right.
  • (between) 9:00-9:20: I begin my first Pomodoro timer. I don't do this everyday, but it's always a good day when I do. I typically only do the 25/5 split. 

My timer app is Flora, which incentivizes usage by allowing you to add a virtual plant to your garden, travel the map and pick plants from other parts of the world, and you can even wager your own $$$ to not use your phone during your focus time. It's cute, I don't spend a lot of time designing a cute garden, sometimes I will forget to change it and have 30 of the same flower and it still looks nice. There is a social feature to it as well, but my teammates are all straight men and I am not sure they'd be into it. I don't mind the privacy though.

My medication kicks in about 45 minutes after I take it, so I don't put too much pressure on myself to really zero in on anything until then.

Anyway, throughout the day, I listen to Lo-Fi or my favorite music. I can't think about code and listen to a podcast or audiobook.

During my 5 minute breaks, I will hit the restroom, grab a snack/refill water, and to keep myself active, I do 5 minute cleaning sprints. In one day, I was able to clean and even mop every room in my home except one. That included the bathroom! 5 minutes can be very productive. It helps me keep my mind off whatever my work problem is and sometimes helps me think of a solution.

I typically don't take a lunch break, otherwise I will be too tempted to take a nap or something, but in Pomodoro fashion, after a handful of tomatoes, I will take a 10-15 minute break every few hours.

Usually the day goes by pretty quickly.


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