Working From Home With ADHD: Structure Without a Boss Watching
Remote work removes distractions and structure at the same time. How to build your own: a start ritual, a workspace boundary, body doubling and a clear stop.
Free tool
Focus Sprints
A focus timer for work-and-break sprints, with a goal for each session. Great for body doubling and admin hours.
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How to use it
- Write what you’ll work on and what “done” means.
- Choose a sprint length (15, 25 or 50 minutes).
- Work until the break, then move for a few minutes.
Why it helps with ADHD
Short, defined sessions make starting easier and give you natural stopping points.
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