Work With Your ADHD: Strategies to Create a Supportive Environment

Article Written by Denver therapist, Shelby Aronoff

Everyone faces challenges and barriers that they run into on a daily basis and when you have Attention Deficit Hyperactivity Disorder, or ADHD, these obstacles may look and feel different in a way that can cause you to feel misunderstood, stranded, or incapable of success.

A lot of the world is built in a way that caters to neurotypical brains, or non-ADHD brains, but this does not mean that we cannot curate an environment that promotes, respects, and nourishes the ADHD brain, allowing them to shine.

People with ADHD may at times struggle with being easily distracted or to regulate their attention and keep track of time and energy, but this does not mean that they are not able to do so!

If we take the time to slow down and take a closer look at what is around us, it tells us a story and can give us valuable information about what is or isn’t working for us.

When we become aware of our environment, it gives us the power to make changes and accommodations that promote success, and this allows us to understand ourselves better.

In this article, we will take a closer look at our environment and explore strategies for creating an ADHD friendly home environment or workspace.

Understanding ADHD: What is it and how does it affect daily life?

Attention Deficit Hyperactivity Disorder, commonly known as ADHD or ADD, is a neurodevelopmental disorder that causes a person to experience challenges with inattention, hyperactivity, impulsivity, or hyperfocus.

Read More: “ADHD: A Difference, Not A Deficit”

In other words, individuals with ADHD may struggle more to stay organized, manage time, sit still, or focus on one thing at a time or for long periods of time.

It can also cause a person to focus very hard on one thing for a long period of time.

Not everyone with ADHD has the same symptoms and this can look and feel different for each person with their unique needs and unique challenges.

ADHD affects executive functioning, or the brain’s self-managing system.

People with ADHD at times struggle to organize their thoughts and regulate their nervous system from stimulation and therefore it can be challenging to remain focused in certain environments.

They may find it hard to focus when a lot of background noises exist, in a cluttered space, or if they begin a daunting task with distractions present.

Celebrate not being typical!

Those with ADHD may find it challenging to stay on track and stay present in the current moment.

What’s often true with the ADHD brain is these same symptoms can also promote things like creativity, curiosity, a willingness to take risks, and an ability to think outside of the box.

With this in mind, we can begin to recognize ways in which to set ourselves up for success.

It may not look the same way for those with ADHD compared to neurotypical individuals because ADHD brains may need more or less stimulation in order to feel

motivated and ready to take on challenges in their daily lives. What works for others may not work for us and that is okay!

We can view this as an opportunity to try new things and create an environment and routine that promotes and respects our many strengths.

The importance of creating an ADHD-friendly environment

How our brains process things and function is not set in stone. The environments that we place ourselves in can greatly impact the way that we think and feel.

Read More: “Unlocking Your Full Potential: Strategies for Adulting with ADHD”

We can contribute to our environment in a way that may hinder our ability to be productive and feel engaged.

On the flip side, there are things we can be mindful of that can create more ease in our lives and promote our mental health and wellness.

This is no different for those with ADHD and in fact, may be even more important to recognize.

People with ADHD can be more sensitive to the people, places, and things that surround them like visual clutter, for instance.

This is why creating an ADHD-friendly environment is so essential.

It plays a large role in a person with ADHD’s ability to manage their symptoms, recognize their strengths, and set the stage for not only success, but also enjoyment and fulfillment in their day to day lives.

Creating your physical space for optimal productivity

Those with ADHD benefit most from an environment that promotes a routine, lays things out clearly and simply, and that enables tasks to be easily started.

When curating an ADHD-friendly space, it is useful to identify the things that we need to complete a task and make sure that those things are easily accessible.

It is also important to look at what may distract us from completing a task and minimize distractions by clearing your space, setting aside or moving out of sight any clutter or things that aren’t needed.

Lay it All out There!

It can be helpful to think about it like cooking. When cooking, we figure out what ingredients are needed in the recipe and then we lay all of the ingredients out on the counter before getting started.

This not only increases the accessibility of what is needed but also keeps us stay organized and gives us a better sense and understanding of what we will need to do to complete the task.

This strategy can look a number of different ways. It could be laying your clothes out for the next day the night before or making sure your workspace is de-cluttered before working on a project.

It can mean ensuring there is space to move your body or resources that promote movement.

It can require changing the lighting in a way that promotes focus. And it can be choosing to not do your work in a space where go-to distractions are an arm’s length away.

Take a closer look at your environment, and you will more clearly understand where things go wrong and also where things go right.

When we take the time to identify our roadblocks, we can discover an alternate route to effectively arrive at our destination.

What Keeps you Going? Using Incentives with ADHD to stay on track

It is also important to think about what may incentivize you to stay on track.

Having your cup of tea, favorite blanket, or favorite snack close by can ensure that you are not forced to leave your space and open yourself up to getting distracted down the road.

Ask yourself:

What has caused you to lose focus in the past?

What has helped you stay motivated?

Asking questions like these can give us more clarity on our needs and does not just create an ADHD friendly space, but YOUR type of ADHD-friendly space.

What works best for your ADHD?

It is also essential to consider when and how you go about successfully completing a task with your unique ADHD symptoms in mind.

Read More: “How To Make Lasting Changes With ADHD/ADD”

Ask yourself:

Are you more focused and motivated in the morning or evening?

Before or after you eat?

With others present or on your own?

With music playing or in silence?

When you are moving or sitting still?

Answering these questions thoughtfully can provide you with a bigger more detailed picture!

Taking Care of your mental health needs with ADHD

It’s not just about a successful environment, but a healthy environment!

You may notice that if you are not finding success in managing your symptoms or do not currently live in a supportive environment, you feel easily frustrated with yourself or others.

Having ADHD can also increase the chances of anxiety and depression. This is why tuning in to your needs is so essential.

There are many ways in which you can promote self-care and increase your ability to manage symptoms of anxiety or depression if or when they occur.

When self-care is included in the curation of your environment, this ensures that you are not only succeeding each day but doing so in a way that provides the time and space for you to take care of your mental health needs in an environment that feels safe and secure.

Conclusion: Embracing your unique strengths and finding success with ADHD

Divergent thinking is the key to creative thinking!

Individuals with ADHD all have powers and strengths that can shine through when we are mindful of our environments.

Those with ADHD have the ability to think uniquely and exceptionally.

We can use this strength along with countless others to help set up an environment where we feel capable, inspired, and seen.

Take the time to listen to your needs and take note of all of the ways that you succeed every day!

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Denver Therapist, Shelby Aronoff

Shelby is an ADHD therapist in Denver and provides therapy for women and teen girls with ADHD throughout Colorado.

Shelby takes a compassionate and curious approach to guiding her clients to uncovering their own understanding and knowing of their ADHD and how it impacts their world.

Shelby’s work with women and teen girls goes beyond ADHD and includes Autism level 1, anxiety, depression, and trauma. Shelby is EMDR trained and is trained in Ketamine Assisted Psychotherapy.

If you are curious about working with Shelby, reach out today to schedule a free consultation.