[Music] foreign to thrive with ADHD this is the podcast for adults with ADHD or ADHD like symptoms I'm your host coach Mandy John I'm here to make your life with ADHD easier let's get started [Music] these days more and more people have the opportunity to work from home whether you're an employee entrepreneur business owner or the manager of your home you may be trying to work from home and getting frustrated and feeling guilty that you can't stay focused get the amount of work done that you wou
ld like to get done or put in the hours you feel good about today I'm going to give you a three-step solution then I have a story for you and at the end I'll give you a little gift to help you put this into action Step One is create a structure at home you've likely lost the structure that you had from work and we need to recreate that in your home step two make a distraction free zone step 3 keep your mind right so let's dive into the details but before we do have you checked out the ADHD Acade
my this is my membership if you go to www.learn2thrive with adhd.com backslash membership you can get all the information there and sign up for the waitlist I'm going to talk to you the same way I work with my clients so step one create a structure at home many are going from the office to home and like I said they've lost that structure that provided for them let's talk about ways to recreate this for yourself first get dressed and ready like you're going to work you're so much more productive
when we're dressed for it it puts you in the right mindset and even ready for a quick lunch with a friend or looking really put together for an online meeting next what are your office hours I can attest how much more I got done when I started setting and honoring my office hours by Honor I mean only tasks related to the job you're doing are to be done at that time for example if it's the hours of my coaching business I'm not working on tasks for my home it seems very innocent to do some laundry
or some dishes really quick but it will take you away from what you're trying to focus on honor your start time be in your workspace ready to go an extra tip that I have is know specifically what you're going to be working on it's so much easier to get started if you don't have to also figure out what exactly you'll be doing be sure to end on time just because you can work all day doesn't mean you should honor your breaks and lunches you need this time and you deserve it this is the time you ta
ke care of yourself but also be careful not to let breaks run on too long you can pretend that you have someone to report back to you at a certain time or even set up meetings to get back to work with tools like focusmate.com step two create a distraction-free Zone did you know having your phone even within sight even if it's on silent is a distraction putting it away where you can't see it is your best option if you're working from a computer turn off all unnecessary notifications there's a too
l I use with my clients called the distraction pad this would be a notepad that you would have next to you while you're working that you would put down anything that pops into your head that would pull you away from what you're working on at the moment this keeps you from going down rabbit holes on the Internet or ending up on a completely different task let friends and family members know about your work hours and that you won't be available at those times but you will get back to them keeping
your workspace tidy ahead of time goes a long way to reducing distractions less is more make sure items have a home and they can easily go back at the end of your workday deal with any piles you might have in your workspace that weigh on your mind a good question to ask yourself is what draws my attention in my workspace that shouldn't next do what you can with children sometimes they just need you we've all heard those people that say unless they're bleeding they don't need you but I'm going to
take a different perspective can they work near you it's much better to set the boundaries you can with work and let go of the things that don't go perfectly then to make it a big problem in your mind if you get upset and think that your work day is ruined by disruptions that will be the case whereas if you had just stayed calm it would be likely that you could easily get back to work which segues perfectly into our next step step three keep your mind right I noticed my last three steps fell pr
etty well under this umbrella so I combined them together the first is don't let your boss be a jerk this is especially if your boss is you when you're working from home you may have a boss but ultimately they're not in the home with you be a good boss to yourself be fair of your expectations of yourself and work in a way that would make you proud next part of being fair is something I call deciding what's enough I have a little story about that I really enjoy our brick and mortar business that
my husband and I have and it's a gym and I would do the paperwork for the gym I would work in the office but I found that I would feel so deflated and tired when I'd walk in the back door of the office to get to work and I just couldn't understand it I knew I loved the business I knew I loved our customers and our clients and I couldn't understand why I felt so tired and drained and what I finally realized was there was no end to my work I could work all day and night and there would still alway
s be something to do and so what I did is I sat down with my husband and we just made a list of the things if we got them done in a day that would be enough and so I had a stopping point and that helped me feel so much better about the work that I did there so what is that for you what is enough when you're working and be fair to yourself keep it minimal and just make it something that makes you proud of your day and lastly save self-doubt for after hours I credit Korean Crabtree for this one sh
e told us we don't get to be down on ourselves when it's time for work we have to save that for after hours I know for myself and my clients when we let self-doubt get us down we don't take action and when we aren't taking action we aren't helping the people that we're here to help do you like what you're learning here would you like help putting these Concepts into action check out the checklist I made for you at www.learn to thrive with adhd.com backslash free Dash downloads while you're there
if you'd like to work with me one-on-one you can book a consultation with me on the website see you next week thank you for time and especially your attention today if you haven't looked into the ADHD Academy you'll want to do that this is my membership with bingeable courses weekly live coaching new courses every month a community of like-minded people and more be sure to head over to www.learn to thrive with adhd.com backslash membership to get the details see you next week
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