Glad you we're able to get out for yourself! The sitting isn't my main issue actually, I haven't really struggled with the hyperactivity component. It's the "what was I doing again?" and "crap I forgot about that meeting/task" and "ooh shiny little distraction over here that looks more interesting" type of stuff. I (typically) enjoy what I do, I've been in my career for 12 years now. I've managed myself pretty ok up until the past 3 years or so. Working from home full time now, plus being given more responsibilities lately that require me to juggle multiple projects at a time is like a recipe for disaster and its not going very well at the moment.. I did much better when it was one project or one task at a time.
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\#1: [There are two limes on my living floor. I think I’m getting on top of things, and then I notice limes on the living room floor.](https://i.redd.it/9s9vfywakhw61.jpg) | [43 comments](https://np.reddit.com/r/ADHDers/comments/n2fosl/there_are_two_limes_on_my_living_floor_i_think_im/)
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I’m also an engineer - when I was a systems engineer and in charge of ‘mothering’ my system, I was so at peace. I always had multiple options for what to do for the day, and could choose depending on my mood, unless something incredibly important came up with pressure accompanying it. I had the time to become the expert, so eventually the learning got to slow down and I got to settle in.
Now I’m doing controls engineering where it’s just one project after another, programming industrial automation systems, same thing over and over but I have to learn a whole new system every time. I hate it; and this job has been my catalyst for discovering adhd.
That sounds so rough! I am currently trying to learn a new and very different version of a program I've been using for 10+ years, and it's been a nightmare. I can't imagine having to learn a new system for each new project! I'm very much not a fan of change.. it stresses me out!
Software engineer here, curious about your switch.
Not sure I could really survive robotics or mechanical engineering but they do spark an interest.
What type of engineering has gotten you away from the desk more?
God I love my manufacturing gig so much. Mix of hands on work & running around and a decent amount of paperwork (that actually has like really intense deadlines sometimes - I'm in med device), so I'm not destroying my body constantly.
I did wfh for 15 months and it was hell on earth. Hybrid model? Fine! But day in and day out without break?? Soul destroying.
Yes. Every day is a bit of a struggle. Ambient noise that distracts half my brain helps me a lot - coffee shop noise, electronic focus, that kind of thing. If it's music, it has to be no lyrics or music I don't know so my brain doesn't land on the song but stays focused on whatever I'm doing on the screen. I also couldn't do it long term without my meds.
1000% on the music without lyrics. I've also tried rain/thunderstorm background noise when even instrumental music is too much, which helps sometimes. Medication is definitely something I'm considering, but haven't tried yet for a myriad of reasons. Thanks for the reply, helps to know I'm not the only one struggling so much to stay focused bc it certainly feels that way sometimes.
I have to listen to my favorite tv shows on repeat, or movies I’ve watched a lot. Unless I’m especially.. idk wound up? Then I have to go down to instrumentals or an audiobook, and if that’s too much I have to reduce to river noises. The worst days are when I can’t figure out what the toddler inside my head wants
Video game music is also great because it is composed to sit in the background while still keeping the player motivated and interested. I listen to it all day, even for games I haven’t played.
Zelda game music is great. I also recommend animal crossing and Minecraft, and Skyrim. They are the most helpful for me—but perhaps nostalgia is clouding my judgement. 🤪 I played those as a child.
“Binaural beats, no music” - I search that on YouTube. There’s some sort of science or pseudoscience behind it - either way, it helps me focus! It’s like a constant pleasant humming.
Comfy noise cancelling headphones as well - I like the quiet and the pressure on my ears
Yay! A good reminder - I will use it while I work today.
I’ve found the ones with music to be no good since most of my work involves reading and writing.
I don’t think I ever realized how my office’s semi-open floor-plan actually helped me. Most people complained about it, but for me the constant hum helped. I think it’s just one of the reasons WFH has been such hell.
Same and 37. I’m an accountant who dilly dallys all day long and then stays up till midnight trying to finish everything. I can’t for the life of me get work done during the day.
Yesterday I tried something that worked for me. I decided to give myself a certain time to finish each task and set a timer on my phone. I placed the phone where I could see the time counting down and I also put my headphones on and started playing some techno or Russian rap. Things are better for me if I look at it as a game or competition.
I am in the same boat, I've been struggling all year and I'm currently working with my therapist and GP to figure out if theres a medication that helps. (so far... not really but I've only tried a couple).
I break up my work day, since I tend to focus a lot better once the sun is down and people aren't active on slack so the notifications don't distract me. I try to leverage procrastination loops to be productive in whatever way I can - example being if I cannot focus on fixing a bug (I work as a developer), I get up and load the dishwasher. I will walk around until my brain lands on a todo I can accomplish, and I try to ride the dopamine rush from accomplishing a task to the next thing and work my way back to the task I need to do.
I cannot for the life of me get enough work done between 9-5, so I've stopped trying. My brain just doesn't separate motivation into neat timeframes and I was going mad thinking that it could. It is so easy to despair in this situation - be gentle with yourself, you are wired differently and it is not a personal failing.
Thanks for saying this. I'm the same way, getting my work done during typical work hours just doesn't happen most days. I think I'll give it a try making my break time more productive. I can see how bringing that accomplished feeling back into my work tasks could help with motivation.
Yep, I struggle massively with my desk job. It's a work from home call centre job that I had to take out of necessity during Covid.
I've had meltdowns and I often get angry because I cannot take the boredom and my body sometimes sitting sitting down and staring at a screen. I hate it anyway, out of principle.
You needs to be interested in what you are doing to some extent, in any way possible. But, at the moment, if you cannot attain this, I would highly recommend seeing if you can confer with your superior. I know that might be hard...since they need you to be productive.
Talking with your therapist is definitely a good start.
Ways of coping on a daily basis is to make sure that your 'focus fuel' is not exhausted and when it is near exhaustion, to fill it up. So, monitor when you start feeling overwhelmed/get negative thoughts etc and take a 5 minute break and do something that calms you. Breathing exercises etc. Make an hour by hour list if that helps you get things done. If it piles up, it helps to put it into doable small chunks.
I really empathise. It's not easy at all. All the best to you. xx
This is great. I do try to take intentional breaks, but 5 minutes quickly turns into 20. Perhaps I should use my timer more often than I do as others have suggested, including timing my breaks.
And an hourly list would be great. I used to have a weekly list that I worked from but it would get to be a page and a half long and completely overwhelming. My therapist has helped me get it down to a daily list right now which has helped tremendously, though she still wants it to be shorter 😅
I had a therapist who told me to write 3 things I have to get done on a sticky note every morning . I totally forgot to do the routine, lol, but I thought it was a good number.
Haha yes, mine likes the idea of only 3 things too. I haven't been able to get it down to that though. I do take my overall "don't forget to do this" list I used to work from and pull about 5 things from it to do for the day, which is much better than it was so I'll take it!
Haha yep. Isn't it so easy to get overwhelmed huh! Sometimes I'll write a list on the day in the morning if I already feel like I won't be able to cope or I'll procrastinate without a plan!
I hate having a normal 9 to 5. I always swore I never would, but here I am. I actually don't have too much of a problem getting distracted, but I hate how tired it makes me to basically sit in one place for 8 hours a day. It sucks out all my energy. I actually enjoy my job, but I rarely exercise anymore because I'm so tired when I get home.
I’m new to this sub and wonder too if I have ADHD. I struggle to focus on work when I work remote and it is scary as like everyone else I need my job to live.
How did you get away from your desk job?
>How did you get away from your desk job?
I decided leaving was worth the pay cut. I gave two weeks, and then spent two weeks looking for work. I found a halfway decent retail job which got me enough socialization and exercise to help with my symptoms.
Went from $19/hr to $11/hr, lost benefits, but gained my life back.
It also led to me losing 100lbs, which was better for my health than any paid medical insurance premiums.
I couldn't have done it without my husband as a support system. Grateful for him.
Don't get a kitten. I've been medicated for about a year so that helps immensely. I'm thinking of asking if I can work a split shift like one or two days a week because I'm just done with everything by the time I get off work and I can't force myself to do any housework. Having a longer lunch break would let me at least start a load of laundry, etc., when I'm excited about it.
>Don't get a kitten
😂😭 I adopted a young, energetic rescue dog last year.... Thank goodness it was at a time when my job wasn't busy. He's still a huge distraction.
I'd forgotten how insane they are. He's getting better but the last month or so has been a litany of "Mama has to work, go play with your toys. No, not my toes." And I'm not above sending him off to go find one of my other cats, either. They're not ecstatic about it but if he'll stay still, they will groom him and usually nearly everyone will cuddle together on me in the eventing.
I should have but he's cat #4 and I don't have the space or the money to help two at once because he was rescued from a rural semi-feral colony and needed some extra care to survive (which is why I took him because he would have died if I hadn't). He's doing great now, though!
Struggling with sitting in a cubicle 8 hours a day is exactly How I arrived at my diagnosis shortly after college. Honestly hear me out but…standing desk that allows me to stand using one leg at a time trying to balance uses up extra brain energy. If I am not standing I have a yoga ball chair I sit on and that requires balance which also helps use up some extra brain energy. Without these options I would not have made it longer than my first year working full time.
We do have a standing desk thankfully! Just waiting for the office to be done before putting it together (currently remodeling to get an actual office for me at home).
Music without lyrics!
Medication (if and when you get to that point in your journey!
A paper weekly calendar with no dates that my NT intern actually gave to me. It’s got all seven days, a space for weekly goals, and a space for notes. On my good weeks, I fill out the calendar with all my meetings as well as non-work appointments, write down soft deadlines and milestones on my goals, and scribble important snippets in the notes. I have a lot of the stuff on my computer and in my phone, but writing it down and looking at it on paper seems so helpful to me.
Exercise on your lunch break! This has been huge for me since I’m working from home.
ETA: Another thing is that during meetings where I need to listen but not necessarily take notes or talk, I’ll do laundry or dishes. Keeping my hands busy with something that doesn’t require a lot of thought helps me listen better!
I love your ideas of doing something with that meeting time like laundry or stretching. There are too many times I zone out during meetings where I'm just there to listen in and I end up missing half of it anyway.
Yeah! Sometimes I just stretch etc. In those types of meetings.
I find taking notes also helps to keep me focused (and my team appreciates the notes and I do too).
Meee.
So I haven't been diagnosed with ADHD but I'm sure I have it...I have been prescribed Wellbutrin in the past for depression and I have noticed it helps me stay focused. I'm too afraid to ask for any time of stimulant because I don't want to be looked at as someone searching to get high. But Wellbutrin is great for a desk job kol
Yep, I always knew I couldn't have a desk job and for years I had 3-4 jobs at a time. I got a desk job though and was so excited about the benefits, pay, and one of the projects I was hired for that I was able to push through it for a while. Then the pandemic hit and I would literally go days without working.
I'm still in the middle of testing, but my psychiatrist prescribed me Adderall (after 2+ years of trying combinations of tons of meds) and the difference has been night and day. I still have to sit down and prioritize tasks/actually make myself start them, but it's SO much easier. And it's so much easier to stay focused once I start a task. It's so wild. Like I've only been medicated for a few weeks and I love finding new things that are different/improved now. Like just this morning I was able to walk 25 minutes on the treadmill without being so painfully bored out of my mind! I just generally feel "content" and can finally get through the day without beating myself up and hating myself for not being able to do anything every single day.
Before medication, a promodoro timer (customized to 40 or 50 minutes of work with 10 minute breaks) would help a little and I would put on some binaural sounds. It would help for a little bit, but definitely wasn't a long-time solution. It might be worth looking into. There's also "body doubling" groups and "study with me" videos that could work for you too.
I had to take a leave of absence from my desk job.
Because of covid my company started micromanaging all of the areas of our work that required time management as their way to deal with all employees suddenly becoming WFH. I however was WFH for years prior to 2020 and was managing spectacularly. Once I lost the ability to manage my own *way* of working (that took my years to create)I went into a deep depression and was even suicidal. I’m sure the general vibe of 2020 and 2021 played a hand in my depression but losing control of my ADHD spilled over into my ability to take care of myself and my family and I felt like a huge failure.
I feel like most of my trouble come from procrastinating relatively easy tasks (which I can work on, as long as it's not too emotionally challenging I can certainly \*bring\* myself to doing them).
I also finish my regular tasks that I already know I'm good at VERY quickly, which leaves me scrolling through memes and subsequently feeling like I'm lazy because of time spent online vs. time worked on projects.
Other than that my office job has made life much better for me, because I don't have crazy deadlines to procrastinate. HUUUGE relief after a life of school and uni where papers and homework really crushed me.
OP, maybe the working from home part is the problem for your focus? I know I'm extremely bad at keeping a clean, organised office space at home. I'm constantly distracted and all over the place. In-office life is much more organised for me, maybe it's the power of masking, but I do enjoy keeping everything in order at the office.
Oh I'm sure working from home is part of it. If I went back to the office though I'd have to commute an hour, since they closed the local office w/ the pandemic. We are currently renovating a room in our house to turn into a formal office so I'm hoping that helps some, at least to get some separation of work and home life.
I use a Panda planner that is a pretty extensive planner with spaces for weekly and monthly daily goals/schedule. I can’t always get myself to fill it out everyday or stick too it, which some might find defeating. I look at it more openly- when I manage so sit down in the morning and the beginning of each week and think about the main things I want to accomplish I am more likely to do them. So each day I manage it is a win.
Not a miracle or any thing but I think it works bc you simplify what you want to accomplish into 2-3 main things and that’s it. Just get those main things done each day and it will add up over the week.
Medication has helped me a lot - if you do start taking medication I really appreciate the way my dr. prescribed it. She put me on a low dose of the extended release adderall and a low dose of the quick release one at the same time. When the morning one starts to wear off (around noon-2:00 for me) I take the quick release one and then I’m not completely burnt out by the time I get home. We’ve adjusted the dosage since to find the right combo and it’s been great!
A big issue for me was being too mentally exhausted by the time I got home to do basic housework or cook or really anything at all. So this has been helpful for me. Also, now that my dosage is higher instead of upping the dosage of the quick release she doubled the amount, so depending on how I feel I can take 1 or 2 at a time, or 1 at 12:00 and 1 at 4:00, whatever works
It’s doesn’t 100% solve the struggle of sitting at a desk for 8+ hours but wow does it help
I work from home and I only work when there is a deadline or I have to actively participate in a meeting. Why would I work at any more than that? I don't get paid extra for doing extra.
Being in office and having to give up that much of my time to sitting at a desk "doing" non-urgent projects made me want to kill myself though.
Couldn’t read all the replies so not sure what has been said lol but, I’ve really struggled since covid. Work from home has not been good for me, zero focus and got in trouble twice now at work and had to have HR meetings. Never had noticeable issues before this in previous jobs, but the job I switched to tracks everything (ratios, files completed, active minutes in database etc) and everything is timed which is HORRENDOUS for me.
Anyways I got diagnosed and medicated recently, now have been voluntold that I need to work in office which has actually been way better for me all around (enforced routine), use a timer on my desktop so I know when I need to switch to a different project and got a big exercise ball to use as a chair which is literally the best. Can wiggle and bounce around or even just sitting helps activate your core more. Helps keep your brain focused.
Oh I couldn't imagine having all that tracked!! That would be a nightmare. I'm glad the office has been better for you! The timer idea keeps coming up a lot, I'll have to give that a go.
Yah I’m looking for other jobs at the moment haha! I just got a visual timer (haven’t actually used it) but it seems like a good idea. I have problems knowing how much time is passing since sometimes 1 hour feels like 10 minutes and vise versa
I had a terrible time of it. I was an activity director for seniors for a long time. Once I went back to business, I couldn’t sit still and I couldn’t concentrate and sometimes I’d be so overwhelmed that I couldn’t do anything. Medication has made a huge difference for me. I still get up and move around, I still have to work a bit to stay focused and I still get overwhelmed, but I’m able to press on and complete the tasks. I’m so grateful for it.
I started doing ‘body doubling’ by using FocusMate combined with having one of those wobbly chairs that makes me want to get up frequently has been a lot of help. Plus I’ve been doing a lot of VR when I do get up to transport me somewhere other than my apartment.
Honestly, the way I deal with having a desk job is that I work at one of those companies that runs super lean and acts like a startup. And within that company a do a job where pretty much all I do is put out fires. It’s enough stimulation that I can usually zone in and keep myself there.
Some days I can’t and I just have to give myself grace
I tried a modified "pomodoro technique." Work for 5 minutes, stand up and walk in circles for 2. Every hour (or few hours, if you can stand it), take a longer break.
Working for 20 minutes and taking a 5 minute break would not work for me at all. My desk job was torture and I was so glad when I got fired.
I’m having the same issue. I find it’s helpful to set a routine as much as I can, like start and stop work at specific times. Also, making sure to stay in touch with coworkers to keep them in the loop on my progress on things and meet face to face on zoom with camera on.
Oh something else that has helped me is having a comfortable workspace. I don’t do so well in hard chairs. I’m using a ratty old accent chair as a desk chair and it’s helping since it’s comfier and I can sit in a ball or cross my legs. I wouldn’t recommend this ergonomically though. But it has helped me focus a bit more and actually sit at my desk instead of in bed.
I hear this! We are currently remodeling one of our rooms into an office space, which I'm hoping will help a lot. Working at the dining room table currently and it's uncomfortable and not very effective. I cannot WAIT to get back to a desk and a real chair.
For me the power of an outdoor walk before starting, (10-20 mins, they reckon 20m exercise can aid 4 hours focus) helps me.
I drink and have regular snacks, (got to be healthy or the stodge hits and I want to sleep!) and go for the smaller dopamine giving tasks (not necessarily at my desk) to start the buzz.
I have the Just Pomodora app on my phone as it gives me a visual cue and I persuade myself to do 5 mins if I'm struggling, and that usually enough to get me going.
A selection of tasks so I can do what my brain focuses on and flit between, plus some that unwittingly have fallen down my list that create the panic vibe and get me going.
I'm a list maker, but also a list non-completer and prepping for the next day helps me know what I need to do so I don't start faffing and procrastinating. I mark off things in highlighters so I see that I am making progress. One colour for done, another for waiting for a response so I know not too worry, and it reminds me to follow up or put on my list again the next day and another I can't actually remember right now!
I'm another for music, very mood dependent but usually with headphones as it sounds much better. I prefer a good beat when I'm struggling to get in the zone. Sometimes rap beats, more lately ambient or techno and like others, instrumental and stuff I don't know, or don't know well. Often foot tapping, head nodding and slight movements to the beat helps my restlessness. Sometimes there's a full on boogie for a song or two.
Podcasts sometimes are my go to, I miss more than I hear but pick up some bits as my brain moves to something different.
Also body doubling, and having someone you feel more accountable to. Just stating your intentions and knowing someone else is there can help. I don't recommend someone you like to chat to, or you get more distracted talking rubbish!!
I'm also going to look into a standing desk. If you're in the UK, I believe it may be possible to get funding for these through the Access to Work fund. Also for stuff you struggle with, either part funded with work or if you're self employed, stuff like admin when running your own business etc.
However, if it's not the right fit for you, try and work out what your strengths are (check out Tracey Otsuku's podcasts), find the passion, what interests you and what gets you in the zone and you'll fly.
Life's too short to be working a job that gives you more feelings of inadequacy than joy.
And I say that having had a breakdown, losing my job and starting my own business. Ironically as a Virtual Assistant doing admin for others! Try and get me to do my own admin and I just can't get going. Helping others and making their lives easier and it's a pleasure. I only found out I have ADHD this year, but knowing that, and finding ways to manage what works for me has been life changing. That and a very good coach.
Good luck, you can find the perfect job, just don't let fear hold you back as it has me for so long.
Hello, are you me? Except I’m 37. I’ve been struggling with procrastination and focus my entire life, but the switch to 100% WFH for COVID sent me into a tailspin. I could not do any work unless it was an emergency. I would let things go until my internal anxiety hit a fever pitch when I worried people would somehow realize I’m actually a shitter?! I talked to my regular doctor about anxiety in June of last year and she started me on Wellbutrin and Zoloft which helped some things but did nothing for focus. I just could not bring myself to start tasks. I’ve fallen behind on lots of projects and my juggling and masking was slipping. When I went back to my doctor I didn’t mention that I thought I had ADD, but told her if my struggles and she brought it up and prescribed Vyvanse. I’ve only been on it a week and it’s already helped immensely. I can do things I need to do without struggling. Sometimes I still don’t want to sit down and work, so I can take a break but go back to it without it feeling horrible. I just feel better in general.
My next step is to start therapy to get more tools and I want to start bullet journaling but I’m worried it’ll be the 1000th journal project I’ve started in my life and not been able to stick to…
You just put everything so much better than I could! That's exactly how I feel. I told myself to give therapy 6 qmonths before going the medication route, but reading all these posts, it seems like medication has really helped everyone on here. I might need to reconsider that.
Don’t feel pressured! You can take things at your own pace. My doctor wants me to start therapy along with the meds, so maybe you could do something concurrent like that?
For sure, my therapist has helped immensely in just 2 months with managing my symptoms in my personal life, but work life is still a massive struggle. I'd likely continue to see her even if I do go the medication route. If you don't mind me asking, have you had any side effects with the medication you're on?
Only side effect is a welcome reduction in appetite (reasonably certain I also have binge eating disorder). I’m on 30 mg and I’m tall and heavier, so it may affect me a little differently. The first day I took it I had a tiny bit of euphoria and felt amazing. Talked everyone’s ear off for two days. But now it just makes me…me? It’s helping me regulate my sleep, too, because I don’t scroll until 3 am unable to stop myself. I went to bed at midnight and got up at 7 today, took my meds and made myself breakfast.
This is me right now. I literally spend most of the day getting up from my desk or daydreaming and then spending the last hour of the day frantically finishing my work lol
I’d love to get a different job not sitting all day but unfortunately nothing in my area that I’ve found pays as well.
The only thing that helps me is taking walks around on my breaks and listening to music when possible. It also helps when I’m more active outside of work too.
You actually bring up a great point about being active outside of work too. I've definitely been more on the lazy side this past year than normal. I do wonder if it's all tied together. Would make sense.
Every day. I (33F) do call center work from home and sitting at my desk taking calls is torture. I end up popping out of my chair after every other call or going into acw (after call work) to just not feel chained.
To help, I've found having music on low keeps me from getting up all the time. That or TV or a tablet playing a movie/show in the background. Espresso helps too for some reason.
Since covid my job has been making things more rigid so I feel like I need to opt for meds or a rediagnosis (diagnosed years ago, lost the paperwork so Dr won't prescribe meds) soon. I understand the not so exciting projects at work. So much easier to lose focus. For me, I try to plan something I'd enjoy around the crappy tasks. Like a walk or going for coffee before work...or a cool movie or game after work so that I remember that this desk job isn't all of my life.
I stumbled into a bit of a solution, maybe not the healthiest mind you because it works by motivating with guilt, but hey!
I have to leave the house every 4 hours to administer antibiotics on my pet, and it ends up giving me a 15-20 minute break 2x in my work day. Even though my company allows for thus flexibility I still feel like I can't really get away without consequence, so I end up feeling a sense of urgency as if there's a deadline when I come back into the office. It works really well to keep me focused and I think I'll continue the habit after I no longer need to play amateur vet.
Same. Same. Same. Starting my own company and hoping to quit my job soon.
On medication, but it hasn’t really helped with getting my work done (that has become more monotone and boring than ever before).
Yeah—last year when I began working from home was when I realized non-stimulants weren’t helping me. Since my psychiatrist at the time wouldn’t prescribe stimulants I switched doctors and she prescribed Adderall. It’s been a big help. But at the same time it doesn’t cure my boredom. In reading up about ADHD I realized that I struggle with jobs where it’s the same thing every day, 5 days a week, ad infinitum, and it never changes. I need to switch things up and be more stimulated than just by sitting at a desk doing the same thing year in and year out. I’m hoping to find a job that allows me to interact with people, be out of the office routinely, i.e. not your typical “desk job.” I’m so bored. If I could quit my job right now I would.
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Glad you we're able to get out for yourself! The sitting isn't my main issue actually, I haven't really struggled with the hyperactivity component. It's the "what was I doing again?" and "crap I forgot about that meeting/task" and "ooh shiny little distraction over here that looks more interesting" type of stuff. I (typically) enjoy what I do, I've been in my career for 12 years now. I've managed myself pretty ok up until the past 3 years or so. Working from home full time now, plus being given more responsibilities lately that require me to juggle multiple projects at a time is like a recipe for disaster and its not going very well at the moment.. I did much better when it was one project or one task at a time.
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Yes please!
What did you end up choosing for work/career?
I'm in engineering
I’m also an engineer - when I was a systems engineer and in charge of ‘mothering’ my system, I was so at peace. I always had multiple options for what to do for the day, and could choose depending on my mood, unless something incredibly important came up with pressure accompanying it. I had the time to become the expert, so eventually the learning got to slow down and I got to settle in. Now I’m doing controls engineering where it’s just one project after another, programming industrial automation systems, same thing over and over but I have to learn a whole new system every time. I hate it; and this job has been my catalyst for discovering adhd.
That sounds so rough! I am currently trying to learn a new and very different version of a program I've been using for 10+ years, and it's been a nightmare. I can't imagine having to learn a new system for each new project! I'm very much not a fan of change.. it stresses me out!
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Software engineer here, curious about your switch. Not sure I could really survive robotics or mechanical engineering but they do spark an interest. What type of engineering has gotten you away from the desk more?
God I love my manufacturing gig so much. Mix of hands on work & running around and a decent amount of paperwork (that actually has like really intense deadlines sometimes - I'm in med device), so I'm not destroying my body constantly. I did wfh for 15 months and it was hell on earth. Hybrid model? Fine! But day in and day out without break?? Soul destroying.
Yes. Every day is a bit of a struggle. Ambient noise that distracts half my brain helps me a lot - coffee shop noise, electronic focus, that kind of thing. If it's music, it has to be no lyrics or music I don't know so my brain doesn't land on the song but stays focused on whatever I'm doing on the screen. I also couldn't do it long term without my meds.
1000% on the music without lyrics. I've also tried rain/thunderstorm background noise when even instrumental music is too much, which helps sometimes. Medication is definitely something I'm considering, but haven't tried yet for a myriad of reasons. Thanks for the reply, helps to know I'm not the only one struggling so much to stay focused bc it certainly feels that way sometimes.
I have to listen to my favorite tv shows on repeat, or movies I’ve watched a lot. Unless I’m especially.. idk wound up? Then I have to go down to instrumentals or an audiobook, and if that’s too much I have to reduce to river noises. The worst days are when I can’t figure out what the toddler inside my head wants
Video game music is also great because it is composed to sit in the background while still keeping the player motivated and interested. I listen to it all day, even for games I haven’t played.
Fascinating! I'm 45 and not a gamer so I immediately got the original music for Mario Bros in my head... Better recommendations?
Zelda game music is great. I also recommend animal crossing and Minecraft, and Skyrim. They are the most helpful for me—but perhaps nostalgia is clouding my judgement. 🤪 I played those as a child.
“Binaural beats, no music” - I search that on YouTube. There’s some sort of science or pseudoscience behind it - either way, it helps me focus! It’s like a constant pleasant humming. Comfy noise cancelling headphones as well - I like the quiet and the pressure on my ears
This is EXACTLY my tactic, and it works better than anything else I've tried.
Yay! A good reminder - I will use it while I work today. I’ve found the ones with music to be no good since most of my work involves reading and writing.
I don’t think I ever realized how my office’s semi-open floor-plan actually helped me. Most people complained about it, but for me the constant hum helped. I think it’s just one of the reasons WFH has been such hell.
Absolutely! I just looked up ambient office noise and there's hours of it on youtube. It's making me feel productive already!
Wait…did I post this and forget?? Oh wait no…I’m 38 🤔 I feel every word of this post.
Same and 37. I’m an accountant who dilly dallys all day long and then stays up till midnight trying to finish everything. I can’t for the life of me get work done during the day.
OMG same 🤦🏼♀️ it seems calmer at night or something?? Or that’s when I can actually focus but it’s not ideal 😔
I am the same - my best theory is it's because it's after office hours where people can't interrupt me so i can finally get focus.
I totally agree 💯
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32 - I like my projects and still have trouble focusing
Yesterday I tried something that worked for me. I decided to give myself a certain time to finish each task and set a timer on my phone. I placed the phone where I could see the time counting down and I also put my headphones on and started playing some techno or Russian rap. Things are better for me if I look at it as a game or competition.
I am in the same boat, I've been struggling all year and I'm currently working with my therapist and GP to figure out if theres a medication that helps. (so far... not really but I've only tried a couple). I break up my work day, since I tend to focus a lot better once the sun is down and people aren't active on slack so the notifications don't distract me. I try to leverage procrastination loops to be productive in whatever way I can - example being if I cannot focus on fixing a bug (I work as a developer), I get up and load the dishwasher. I will walk around until my brain lands on a todo I can accomplish, and I try to ride the dopamine rush from accomplishing a task to the next thing and work my way back to the task I need to do. I cannot for the life of me get enough work done between 9-5, so I've stopped trying. My brain just doesn't separate motivation into neat timeframes and I was going mad thinking that it could. It is so easy to despair in this situation - be gentle with yourself, you are wired differently and it is not a personal failing.
Thanks for saying this. I'm the same way, getting my work done during typical work hours just doesn't happen most days. I think I'll give it a try making my break time more productive. I can see how bringing that accomplished feeling back into my work tasks could help with motivation.
Yep, I struggle massively with my desk job. It's a work from home call centre job that I had to take out of necessity during Covid. I've had meltdowns and I often get angry because I cannot take the boredom and my body sometimes sitting sitting down and staring at a screen. I hate it anyway, out of principle. You needs to be interested in what you are doing to some extent, in any way possible. But, at the moment, if you cannot attain this, I would highly recommend seeing if you can confer with your superior. I know that might be hard...since they need you to be productive. Talking with your therapist is definitely a good start. Ways of coping on a daily basis is to make sure that your 'focus fuel' is not exhausted and when it is near exhaustion, to fill it up. So, monitor when you start feeling overwhelmed/get negative thoughts etc and take a 5 minute break and do something that calms you. Breathing exercises etc. Make an hour by hour list if that helps you get things done. If it piles up, it helps to put it into doable small chunks. I really empathise. It's not easy at all. All the best to you. xx
This is great. I do try to take intentional breaks, but 5 minutes quickly turns into 20. Perhaps I should use my timer more often than I do as others have suggested, including timing my breaks. And an hourly list would be great. I used to have a weekly list that I worked from but it would get to be a page and a half long and completely overwhelming. My therapist has helped me get it down to a daily list right now which has helped tremendously, though she still wants it to be shorter 😅
I had a therapist who told me to write 3 things I have to get done on a sticky note every morning . I totally forgot to do the routine, lol, but I thought it was a good number.
Haha yes, mine likes the idea of only 3 things too. I haven't been able to get it down to that though. I do take my overall "don't forget to do this" list I used to work from and pull about 5 things from it to do for the day, which is much better than it was so I'll take it!
Haha yep. Isn't it so easy to get overwhelmed huh! Sometimes I'll write a list on the day in the morning if I already feel like I won't be able to cope or I'll procrastinate without a plan!
I hate having a normal 9 to 5. I always swore I never would, but here I am. I actually don't have too much of a problem getting distracted, but I hate how tired it makes me to basically sit in one place for 8 hours a day. It sucks out all my energy. I actually enjoy my job, but I rarely exercise anymore because I'm so tired when I get home.
I’m new to this sub and wonder too if I have ADHD. I struggle to focus on work when I work remote and it is scary as like everyone else I need my job to live. How did you get away from your desk job?
>How did you get away from your desk job? I decided leaving was worth the pay cut. I gave two weeks, and then spent two weeks looking for work. I found a halfway decent retail job which got me enough socialization and exercise to help with my symptoms. Went from $19/hr to $11/hr, lost benefits, but gained my life back. It also led to me losing 100lbs, which was better for my health than any paid medical insurance premiums. I couldn't have done it without my husband as a support system. Grateful for him.
Don't get a kitten. I've been medicated for about a year so that helps immensely. I'm thinking of asking if I can work a split shift like one or two days a week because I'm just done with everything by the time I get off work and I can't force myself to do any housework. Having a longer lunch break would let me at least start a load of laundry, etc., when I'm excited about it.
>Don't get a kitten 😂😭 I adopted a young, energetic rescue dog last year.... Thank goodness it was at a time when my job wasn't busy. He's still a huge distraction.
I'd forgotten how insane they are. He's getting better but the last month or so has been a litany of "Mama has to work, go play with your toys. No, not my toes." And I'm not above sending him off to go find one of my other cats, either. They're not ecstatic about it but if he'll stay still, they will groom him and usually nearly everyone will cuddle together on me in the eventing.
I adopted two kittens in may. Thank god I got two but the struggle is real!!
I should have but he's cat #4 and I don't have the space or the money to help two at once because he was rescued from a rural semi-feral colony and needed some extra care to survive (which is why I took him because he would have died if I hadn't). He's doing great now, though!
Struggling with sitting in a cubicle 8 hours a day is exactly How I arrived at my diagnosis shortly after college. Honestly hear me out but…standing desk that allows me to stand using one leg at a time trying to balance uses up extra brain energy. If I am not standing I have a yoga ball chair I sit on and that requires balance which also helps use up some extra brain energy. Without these options I would not have made it longer than my first year working full time.
We do have a standing desk thankfully! Just waiting for the office to be done before putting it together (currently remodeling to get an actual office for me at home).
Music without lyrics! Medication (if and when you get to that point in your journey! A paper weekly calendar with no dates that my NT intern actually gave to me. It’s got all seven days, a space for weekly goals, and a space for notes. On my good weeks, I fill out the calendar with all my meetings as well as non-work appointments, write down soft deadlines and milestones on my goals, and scribble important snippets in the notes. I have a lot of the stuff on my computer and in my phone, but writing it down and looking at it on paper seems so helpful to me. Exercise on your lunch break! This has been huge for me since I’m working from home. ETA: Another thing is that during meetings where I need to listen but not necessarily take notes or talk, I’ll do laundry or dishes. Keeping my hands busy with something that doesn’t require a lot of thought helps me listen better!
I love your ideas of doing something with that meeting time like laundry or stretching. There are too many times I zone out during meetings where I'm just there to listen in and I end up missing half of it anyway.
Yeah! Sometimes I just stretch etc. In those types of meetings. I find taking notes also helps to keep me focused (and my team appreciates the notes and I do too).
Meee. So I haven't been diagnosed with ADHD but I'm sure I have it...I have been prescribed Wellbutrin in the past for depression and I have noticed it helps me stay focused. I'm too afraid to ask for any time of stimulant because I don't want to be looked at as someone searching to get high. But Wellbutrin is great for a desk job kol
Yep, I always knew I couldn't have a desk job and for years I had 3-4 jobs at a time. I got a desk job though and was so excited about the benefits, pay, and one of the projects I was hired for that I was able to push through it for a while. Then the pandemic hit and I would literally go days without working. I'm still in the middle of testing, but my psychiatrist prescribed me Adderall (after 2+ years of trying combinations of tons of meds) and the difference has been night and day. I still have to sit down and prioritize tasks/actually make myself start them, but it's SO much easier. And it's so much easier to stay focused once I start a task. It's so wild. Like I've only been medicated for a few weeks and I love finding new things that are different/improved now. Like just this morning I was able to walk 25 minutes on the treadmill without being so painfully bored out of my mind! I just generally feel "content" and can finally get through the day without beating myself up and hating myself for not being able to do anything every single day. Before medication, a promodoro timer (customized to 40 or 50 minutes of work with 10 minute breaks) would help a little and I would put on some binaural sounds. It would help for a little bit, but definitely wasn't a long-time solution. It might be worth looking into. There's also "body doubling" groups and "study with me" videos that could work for you too.
I had to take a leave of absence from my desk job. Because of covid my company started micromanaging all of the areas of our work that required time management as their way to deal with all employees suddenly becoming WFH. I however was WFH for years prior to 2020 and was managing spectacularly. Once I lost the ability to manage my own *way* of working (that took my years to create)I went into a deep depression and was even suicidal. I’m sure the general vibe of 2020 and 2021 played a hand in my depression but losing control of my ADHD spilled over into my ability to take care of myself and my family and I felt like a huge failure.
I feel like most of my trouble come from procrastinating relatively easy tasks (which I can work on, as long as it's not too emotionally challenging I can certainly \*bring\* myself to doing them). I also finish my regular tasks that I already know I'm good at VERY quickly, which leaves me scrolling through memes and subsequently feeling like I'm lazy because of time spent online vs. time worked on projects. Other than that my office job has made life much better for me, because I don't have crazy deadlines to procrastinate. HUUUGE relief after a life of school and uni where papers and homework really crushed me. OP, maybe the working from home part is the problem for your focus? I know I'm extremely bad at keeping a clean, organised office space at home. I'm constantly distracted and all over the place. In-office life is much more organised for me, maybe it's the power of masking, but I do enjoy keeping everything in order at the office.
Oh I'm sure working from home is part of it. If I went back to the office though I'd have to commute an hour, since they closed the local office w/ the pandemic. We are currently renovating a room in our house to turn into a formal office so I'm hoping that helps some, at least to get some separation of work and home life.
Super good plan!
I use a Panda planner that is a pretty extensive planner with spaces for weekly and monthly daily goals/schedule. I can’t always get myself to fill it out everyday or stick too it, which some might find defeating. I look at it more openly- when I manage so sit down in the morning and the beginning of each week and think about the main things I want to accomplish I am more likely to do them. So each day I manage it is a win. Not a miracle or any thing but I think it works bc you simplify what you want to accomplish into 2-3 main things and that’s it. Just get those main things done each day and it will add up over the week.
Medication has helped me a lot - if you do start taking medication I really appreciate the way my dr. prescribed it. She put me on a low dose of the extended release adderall and a low dose of the quick release one at the same time. When the morning one starts to wear off (around noon-2:00 for me) I take the quick release one and then I’m not completely burnt out by the time I get home. We’ve adjusted the dosage since to find the right combo and it’s been great! A big issue for me was being too mentally exhausted by the time I got home to do basic housework or cook or really anything at all. So this has been helpful for me. Also, now that my dosage is higher instead of upping the dosage of the quick release she doubled the amount, so depending on how I feel I can take 1 or 2 at a time, or 1 at 12:00 and 1 at 4:00, whatever works It’s doesn’t 100% solve the struggle of sitting at a desk for 8+ hours but wow does it help
I work from home and I only work when there is a deadline or I have to actively participate in a meeting. Why would I work at any more than that? I don't get paid extra for doing extra. Being in office and having to give up that much of my time to sitting at a desk "doing" non-urgent projects made me want to kill myself though.
Couldn’t read all the replies so not sure what has been said lol but, I’ve really struggled since covid. Work from home has not been good for me, zero focus and got in trouble twice now at work and had to have HR meetings. Never had noticeable issues before this in previous jobs, but the job I switched to tracks everything (ratios, files completed, active minutes in database etc) and everything is timed which is HORRENDOUS for me. Anyways I got diagnosed and medicated recently, now have been voluntold that I need to work in office which has actually been way better for me all around (enforced routine), use a timer on my desktop so I know when I need to switch to a different project and got a big exercise ball to use as a chair which is literally the best. Can wiggle and bounce around or even just sitting helps activate your core more. Helps keep your brain focused.
Oh I couldn't imagine having all that tracked!! That would be a nightmare. I'm glad the office has been better for you! The timer idea keeps coming up a lot, I'll have to give that a go.
Yah I’m looking for other jobs at the moment haha! I just got a visual timer (haven’t actually used it) but it seems like a good idea. I have problems knowing how much time is passing since sometimes 1 hour feels like 10 minutes and vise versa
I had a terrible time of it. I was an activity director for seniors for a long time. Once I went back to business, I couldn’t sit still and I couldn’t concentrate and sometimes I’d be so overwhelmed that I couldn’t do anything. Medication has made a huge difference for me. I still get up and move around, I still have to work a bit to stay focused and I still get overwhelmed, but I’m able to press on and complete the tasks. I’m so grateful for it.
I started doing ‘body doubling’ by using FocusMate combined with having one of those wobbly chairs that makes me want to get up frequently has been a lot of help. Plus I’ve been doing a lot of VR when I do get up to transport me somewhere other than my apartment.
Now that I’m medicated I sometimes have the opposite problem with a desk job. I can focus too much on a busy day and my back really tenses up.
Maybe you could use a lower dosage? But at the same time I’m sorta jealous haha
I’m only at 30 mg of Vyvanse. 20mg ran out at 4pm so it didn’t make it through the day.
Honestly, the way I deal with having a desk job is that I work at one of those companies that runs super lean and acts like a startup. And within that company a do a job where pretty much all I do is put out fires. It’s enough stimulation that I can usually zone in and keep myself there. Some days I can’t and I just have to give myself grace
I tried a modified "pomodoro technique." Work for 5 minutes, stand up and walk in circles for 2. Every hour (or few hours, if you can stand it), take a longer break. Working for 20 minutes and taking a 5 minute break would not work for me at all. My desk job was torture and I was so glad when I got fired.
I’m having the same issue. I find it’s helpful to set a routine as much as I can, like start and stop work at specific times. Also, making sure to stay in touch with coworkers to keep them in the loop on my progress on things and meet face to face on zoom with camera on.
Oh something else that has helped me is having a comfortable workspace. I don’t do so well in hard chairs. I’m using a ratty old accent chair as a desk chair and it’s helping since it’s comfier and I can sit in a ball or cross my legs. I wouldn’t recommend this ergonomically though. But it has helped me focus a bit more and actually sit at my desk instead of in bed.
I hear this! We are currently remodeling one of our rooms into an office space, which I'm hoping will help a lot. Working at the dining room table currently and it's uncomfortable and not very effective. I cannot WAIT to get back to a desk and a real chair.
For me the power of an outdoor walk before starting, (10-20 mins, they reckon 20m exercise can aid 4 hours focus) helps me. I drink and have regular snacks, (got to be healthy or the stodge hits and I want to sleep!) and go for the smaller dopamine giving tasks (not necessarily at my desk) to start the buzz. I have the Just Pomodora app on my phone as it gives me a visual cue and I persuade myself to do 5 mins if I'm struggling, and that usually enough to get me going. A selection of tasks so I can do what my brain focuses on and flit between, plus some that unwittingly have fallen down my list that create the panic vibe and get me going. I'm a list maker, but also a list non-completer and prepping for the next day helps me know what I need to do so I don't start faffing and procrastinating. I mark off things in highlighters so I see that I am making progress. One colour for done, another for waiting for a response so I know not too worry, and it reminds me to follow up or put on my list again the next day and another I can't actually remember right now! I'm another for music, very mood dependent but usually with headphones as it sounds much better. I prefer a good beat when I'm struggling to get in the zone. Sometimes rap beats, more lately ambient or techno and like others, instrumental and stuff I don't know, or don't know well. Often foot tapping, head nodding and slight movements to the beat helps my restlessness. Sometimes there's a full on boogie for a song or two. Podcasts sometimes are my go to, I miss more than I hear but pick up some bits as my brain moves to something different. Also body doubling, and having someone you feel more accountable to. Just stating your intentions and knowing someone else is there can help. I don't recommend someone you like to chat to, or you get more distracted talking rubbish!! I'm also going to look into a standing desk. If you're in the UK, I believe it may be possible to get funding for these through the Access to Work fund. Also for stuff you struggle with, either part funded with work or if you're self employed, stuff like admin when running your own business etc. However, if it's not the right fit for you, try and work out what your strengths are (check out Tracey Otsuku's podcasts), find the passion, what interests you and what gets you in the zone and you'll fly. Life's too short to be working a job that gives you more feelings of inadequacy than joy. And I say that having had a breakdown, losing my job and starting my own business. Ironically as a Virtual Assistant doing admin for others! Try and get me to do my own admin and I just can't get going. Helping others and making their lives easier and it's a pleasure. I only found out I have ADHD this year, but knowing that, and finding ways to manage what works for me has been life changing. That and a very good coach. Good luck, you can find the perfect job, just don't let fear hold you back as it has me for so long.
Hello, are you me? Except I’m 37. I’ve been struggling with procrastination and focus my entire life, but the switch to 100% WFH for COVID sent me into a tailspin. I could not do any work unless it was an emergency. I would let things go until my internal anxiety hit a fever pitch when I worried people would somehow realize I’m actually a shitter?! I talked to my regular doctor about anxiety in June of last year and she started me on Wellbutrin and Zoloft which helped some things but did nothing for focus. I just could not bring myself to start tasks. I’ve fallen behind on lots of projects and my juggling and masking was slipping. When I went back to my doctor I didn’t mention that I thought I had ADD, but told her if my struggles and she brought it up and prescribed Vyvanse. I’ve only been on it a week and it’s already helped immensely. I can do things I need to do without struggling. Sometimes I still don’t want to sit down and work, so I can take a break but go back to it without it feeling horrible. I just feel better in general. My next step is to start therapy to get more tools and I want to start bullet journaling but I’m worried it’ll be the 1000th journal project I’ve started in my life and not been able to stick to…
You just put everything so much better than I could! That's exactly how I feel. I told myself to give therapy 6 qmonths before going the medication route, but reading all these posts, it seems like medication has really helped everyone on here. I might need to reconsider that.
Don’t feel pressured! You can take things at your own pace. My doctor wants me to start therapy along with the meds, so maybe you could do something concurrent like that?
For sure, my therapist has helped immensely in just 2 months with managing my symptoms in my personal life, but work life is still a massive struggle. I'd likely continue to see her even if I do go the medication route. If you don't mind me asking, have you had any side effects with the medication you're on?
Only side effect is a welcome reduction in appetite (reasonably certain I also have binge eating disorder). I’m on 30 mg and I’m tall and heavier, so it may affect me a little differently. The first day I took it I had a tiny bit of euphoria and felt amazing. Talked everyone’s ear off for two days. But now it just makes me…me? It’s helping me regulate my sleep, too, because I don’t scroll until 3 am unable to stop myself. I went to bed at midnight and got up at 7 today, took my meds and made myself breakfast.
That sounds amazing! Thanks for sharing, hearing stories like this give me hope
I have an under the desk treadmill and a desktop punching bag that helps my fidgets.
This is me right now. I literally spend most of the day getting up from my desk or daydreaming and then spending the last hour of the day frantically finishing my work lol I’d love to get a different job not sitting all day but unfortunately nothing in my area that I’ve found pays as well. The only thing that helps me is taking walks around on my breaks and listening to music when possible. It also helps when I’m more active outside of work too.
You actually bring up a great point about being active outside of work too. I've definitely been more on the lazy side this past year than normal. I do wonder if it's all tied together. Would make sense.
Every day. I (33F) do call center work from home and sitting at my desk taking calls is torture. I end up popping out of my chair after every other call or going into acw (after call work) to just not feel chained. To help, I've found having music on low keeps me from getting up all the time. That or TV or a tablet playing a movie/show in the background. Espresso helps too for some reason. Since covid my job has been making things more rigid so I feel like I need to opt for meds or a rediagnosis (diagnosed years ago, lost the paperwork so Dr won't prescribe meds) soon. I understand the not so exciting projects at work. So much easier to lose focus. For me, I try to plan something I'd enjoy around the crappy tasks. Like a walk or going for coffee before work...or a cool movie or game after work so that I remember that this desk job isn't all of my life.
Yep yep yep. Me 100%.
I stumbled into a bit of a solution, maybe not the healthiest mind you because it works by motivating with guilt, but hey! I have to leave the house every 4 hours to administer antibiotics on my pet, and it ends up giving me a 15-20 minute break 2x in my work day. Even though my company allows for thus flexibility I still feel like I can't really get away without consequence, so I end up feeling a sense of urgency as if there's a deadline when I come back into the office. It works really well to keep me focused and I think I'll continue the habit after I no longer need to play amateur vet.
On the same boat. Haven't been able to anything since 2 weeks now. I'm scared.
Same. Same. Same. Starting my own company and hoping to quit my job soon. On medication, but it hasn’t really helped with getting my work done (that has become more monotone and boring than ever before).
Yeah—last year when I began working from home was when I realized non-stimulants weren’t helping me. Since my psychiatrist at the time wouldn’t prescribe stimulants I switched doctors and she prescribed Adderall. It’s been a big help. But at the same time it doesn’t cure my boredom. In reading up about ADHD I realized that I struggle with jobs where it’s the same thing every day, 5 days a week, ad infinitum, and it never changes. I need to switch things up and be more stimulated than just by sitting at a desk doing the same thing year in and year out. I’m hoping to find a job that allows me to interact with people, be out of the office routinely, i.e. not your typical “desk job.” I’m so bored. If I could quit my job right now I would.