Creating a Neurodivergent-Friendly Remote Work Environment for ADHD and Autistic Women: Adapting Physical and Virtual Spaces

Working from home offers a great opportunity for ADHD and autistic women to build a workspace that suits their unique needs. Unlike traditional office environments, which can often feel overwhelming or distracting, remote work provides the flexibility to create a space that supports productivity and well-being. Here’s how to adapt both your physical and virtual workspaces to make remote work more ADHD-friendly and neurodivergent-friendly.

Controlling Sensory Stimuli

For many neurodivergent women, sensory overload is a constant battle in traditional office environments. Noise, bright lights, and constant movement can contribute to feeling overwhelmed. However, when working from home, you have the ability to control your environment and reduce these stressors.

Here are some ways to manage sensory input:

• Use noise-canceling headphones: Blocking out household noise can help create a quieter, more focused workspace.
• Adjust lighting: Harsh lighting can be a trigger. Opt for natural light or softer lamps instead of overhead lights, and adjust your screen brightness to a comfortable level.
• Move around: You don’t need to stay in one spot. Some days, a quiet room with minimal distractions might be necessary, while other days, working near a window could give you a boost of energy.

By controlling your sensory environment, you can prevent overwhelm and maintain focus on your tasks.

Creating a Dedicated Workspace

One challenge of working from home is the blurred line between work life and personal life. Without a clear division, distractions can creep in, and it may feel like you’re "always working." Setting up a dedicated workspace helps create that separation.

Here’s how to do it:

• Designate a specific work area: Whether it’s a corner of a room or a full desk, having a set space for work helps mentally separate work from home.
• Keep personal items out of sight: Visual clutter, like laundry or hobbies, can be distracting. Try to keep your workspace clear of non-work items during working hours.
• Set routines to shift into work mode: Small rituals, like making a cup of tea, wearing work clothes, or listening to a specific playlist, can signal the start of your workday and put you in the right mindset.

A clear, dedicated workspace makes it easier to focus and maintain the boundary between work and personal life.

Minimizing Disruptions from Others at Home

If you live with others, managing interruptions can be tricky. To minimize distractions, try the following strategies:

• Use "Do Not Disturb" signs: Place a sign on your door or near your workspace to let others know when you need focused time.
• Delegate small tasks: If minor interruptions like deliveries or household questions tend to pop up, consider asking others to handle them so you can stay in the zone.
• Use a sound screen or white noise machine: Block out background noise with a white noise machine or sound screen so household sounds don’t disrupt your focus.

These simple steps can help create a more distraction-free environment, allowing you to focus on work without frequent interruptions.

Managing Distractions in Virtual Workspaces

Virtual distractions, especially during video calls, can be just as challenging as physical ones. Busy backgrounds, constant movement on the screen, or seeing multiple faces at once can make it difficult to concentrate.

Here’s how to handle virtual distractions:

• Minimize video windows: Reducing the size of the video call window can limit visual input and help you focus on the conversation.
• Ask others to turn off video when possible: If video isn’t necessary, it’s okay to ask others to turn it off. This reduces unnecessary distractions.
• Use a simple virtual background: A neutral or plain background can help you and others stay focused during meetings.

Managing virtual distractions can make online meetings less overwhelming and keep your focus sharp.

Incorporating Movement into Your Day

The sedentary nature of working from home can lead to restlessness or mental fog, particularly for neurodivergent women who thrive on movement and variety.

Here’s how to add more movement into your day:

• Take regular breaks: Set a timer to remind yourself to take a short walk or stretch every hour. This keeps your mind refreshed and your body moving.
• Try standing while working: A standing desk or simply placing your laptop on a higher surface can help you switch up your posture and reduce fatigue.
• Incorporate light exercise: Stretching, yoga, or even a quick dance break can help release tension and boost your energy levels.

Regular movement breaks can help you stay energized and reduce the mental and physical fatigue that comes from sitting for too long.

Acknowledging the Invisible Work

Invisible work refers to the ongoing, behind-the-scenes effort required to adjust your environment and routines to function in a neurotypical world. This might include moving to a quieter space, using reminders to stay on task, or setting up apps to manage time. These small adjustments are crucial to your productivity, but they often go unnoticed—even by you.

Recognizing this invisible work is important because it helps you:

• Manage your energy: By acknowledging how much effort these adjustments take, you can plan better and avoid burnout.
• Be kind to yourself: Instead of feeling frustrated about needing extra tools or strategies, recognizing these efforts allows you to practice self-compassion. You’re doing what works for your brain, and that’s something to celebrate.

The Bottom Line for creating a Neurodivergent-Friendly Remote Work Environment

Creating a neurodivergent-friendly remote workspace is all about adapting your environment to fit your unique needs. By controlling sensory stimuli, setting up a dedicated workspace, managing virtual distractions, minimizing household interruptions, and incorporating movement, you can create a work environment that supports both your productivity and well-being.

Most importantly, remember to acknowledge the invisible work you do every day. These behind-the-scenes efforts are key to helping you thrive in a world designed for neurotypical brains. By embracing these small adjustments, you’re not just surviving—you’re building a workspace where you can truly flourish.

References

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