I finally got diagnosed with ADHD after years of struggling. Does anyone have any tips on how to better handle ADHD in the workplace as an engineer?
2) take frequent breaks in the form of a pomodoro timer. You will be more focused during your “on-time”. It’s really hard to focused for extended periods of time.
3) meditate in the morning to calm your mind and set the correct tone for the day. Do this before leaving the house after you’re set and ready to go. 10 minutes won’t kill your work schedule, it’s important for longer productivity anyway.
4) I really prefer to use music without lyrics when I really have a crunch time focus. Examples are classical music or electronic music. The rhythm in the background will drown out distractions.
5) never have an Internet browser open!!! As soon as you notice your personal email open, Facebook open, news articles - stop them dead in their tracks and close the entire browser and all tabs. Stand up and walk a loop for 5 minutes to reset from the lack of focus. A lot of the issues with ADHD are when your brain is “exhausted” from a long period of focus. Allow a short break to recover, and maybe meditate in a chair outside your desk/cube to reset.
These short breaks may seem like a waste of time, but won’t kill your productivity. You are a smart and capable person. Use your brain to its best ability by working when you can be the most productive. Extending a distracted period is actually the lost productivity.
Why do I champion meditation? 2 reasons.
1) In my experience, ADHD has a lot to do with “overstimulation” from your external environment(I’ve got kooky theories related to the autism spectrum too). Meditating helps to ignore these stimuli and let your brain relax/rest/recover.
2) Focus of the mind is like a muscle, in that regular training can lead to improvement. You will notice that meditating for 2 minutes seems difficult, and after 6 months 30m-1hr can be achieved in the correct environment. This “training” will propagate to the rest of your life activities beyond meditation activity. If you stop working out for 2 months, you will get sore. If you work out every day/week, you won’t be nearly as sore.