By Dr. Stephanie Diana Eubank

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Remote work can be a game-changer for those of us with ADHD. It offers flexibility, comfort, and—perhaps most importantly—a break from the emotional labor of masking. If you’ve ever felt drained just trying to ‘act normal’ in a traditional office, you’re not alone. Working from home allows us to show up as our authentic selves, and that’s a beautiful thing.

What is Emotional Masking?

Emotional masking is the effort neurodivergent individuals often make to hide or suppress their natural behaviors, emotions, or reactions to fit into neurotypical expectations. For people with ADHD, this might mean pretending to be calm when they’re excited, forcing eye contact, or suppressing the need to fidget. It’s exhausting—and remote work helps reduce this burden.

Time Management That Feels Good

1. Start with a Morning Ritual

Ease into your day with something that brings joy—coffee, stretching, journaling, or even dancing. This sets a positive tone and helps your brain transition into work mode.

2. Time Block with Flexibility

Structure your day with blocks of focused work and breaks. Try 45 minutes of work followed by 15 minutes of rest. Use tools like Google Calendar or Microsoft Outlook to schedule these blocks.

3. Pomodoro with Personality

Use the Pomodoro technique (25 minutes work, 5 minutes break) but make it yours. Add music, use a fun timer, or reward yourself with a treat after each cycle.

4. Breaks That Reset Your Brain

Take intentional breaks to reset mentally. Step outside, stretch, play with a pet, or use a fidget toy. These moments help regulate energy and improve focus.

Boosting Morale While Working Remote

5. Body Doubling with Microsoft Teams

Invite a friend or coworker to a Teams call and work together silently. Just having someone there can increase focus and reduce procrastination.

6. Fidget Toys Are Your Friends

Keep a fidget toy nearby—putty, cubes, rings, or even a textured pen. They help channel energy and keep your hands busy while your brain focuses.

7. Celebrate Every Win

Finished a task? Celebrate it! ADHD brains thrive on dopamine, so give yourself credit—even for the small stuff.

8. Create a Joyful Workspace

Make your space feel good. Add colors, lights, plants, or anything that makes you smile. Your environment matters.

Living Authentically with ADHD

Remote work isn’t just about convenience—it’s about liberation. It allows us to work in ways that honor our brains, our energy, and our emotions. With the right tools and mindset, ADHD can be a superpower in the remote world. So here’s to working joyfully, managing time with kindness, and showing up as your true self.

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