ADHD at work

Structure a remote work day

Quick answer: Build a fake commute and a visible schedule. Ask AI to draft a simple day structure, block it on your calendar, and use body-doubling for the hardest block.

The problem

No commute, no office, no one watching. Your day dissolves into laundry, snacks and 'quick' scrolls.

Copy, paste, go

I work from home [HOURS]. Make a simple daily structure with a 10-minute start ritual, 2 focus blocks, a proper lunch break and a shutdown routine. Keep it to 6 lines.

Works in ChatGPT, Claude or any AI assistant. Swap the [BRACKETS] for your stuff and go.

Tools worth a look

• Reclaim.ai (affiliate link planned)
  Auto-blocks focus time and habits on Google/Outlook calendars.
• Focusmate
  Virtual body-doubling: book a live co-working session with a stranger.
• Google Calendar
  Free calendar with multiple reminders per event.

Little things that help

• A short walk before work can act as your 'commute'.
• Work in one spot; leave it when you finish.
• Book Focusmate for the block you usually skip.

Related fixes

• Stay on top of meetings and action items
• Focus on deep work with distractions around
• Write an email you've been dreading
• Write a to-do list you'll actually use

FAQ

How can AI help me work from home with ADHD?

Build a fake commute and a visible schedule. Ask AI to draft a simple day structure, block it on your calendar, and use body-doubling for the hardest block.