How to Self-Care in the Workplace with ADHD
For those with Adult ADHD, there’s some important self-care steps to take to look after yourself at work. Here’s my top tips for mental wellbeing in the workplace.
- Start the day off with moderate intensity workout and a high protein breakfast (peanut butter is a great choice) to increase focus and concentration. This is a really important self-care step.
- Learn to say no and set boundaries with management and coworkers to reduce stress and anxiety – ADDERS are big hearted, and love to be helpful to others and impress the boss. But you need to put self-care at the forefront of your workday. When asked to take on another project or assignment, ask if you can think about it for a bit, or wait until the next day to make a decision. Use the time to carefully look at the entire picture of your current work situation. And then decide if taking on more work is a good fit for you.
- After looking at your current work situation, stand back and take a good look at how many personal commitments you currently have going on. Creating a good work-home life balance helps you to be more effective, both in your career, and also have valuable time with your family and friends.
- If possible, take a short daily outdoor walk, listen to easy listening music, or briefly socialize with coworkers to take some of the boredom or stress out of the day.
- Keep your work area neat and organized to increase time efficiency. This will help reduce anxiety and stress in your work environment.
- Have no more than four daily tasks to complete on any given day. If you need to add another task, see which task of the original four can be pushed back. If you finish the original four tasks early, start working on other tasks, one by one. Be methodical. Determine which tasks will have the biggest impact in moving you towards your next goal, with the least amount of stress possible.
- Tasks you find boring may lead you to a state of procrastination. One strategy to combat the boredom is to ‘sandwich’ a boring task in between two interesting tasks. The momentum from doing the task, and the anticipation of the interesting to come, will fuel the momentum to pull you through a mundane one.