Consistency is Critical
Without consistency, it is difficult to maintain structure and routine (which is what I’ll discuss next). For us with ADHD, such as myself, lack of structure causes stress and stress intensify our ADHD symptoms. The more consistent things are, the more predictable they are. Predictable things feel controllable. Situations within our control are much less stressful. Right now, the world is very unpredictable. No one has a mental framework for dealing with a pandemic. Everyone is wondering, “what’s next?” It’s ok to feel overwhelmed. With things being so unpredictable, feeling so uncontrollable, there are still ways for us to reduce our stress.
Before we start, take a deep breath and remind yourself that all those ritualized behaviours and routines that you consciously and unconsciously relied upon are changed. Try to internalize the full scope of that thought. Even little things that you didn’t even realize where part of your coping toolbox shifted. For example, maybe you used to eat out after work. Sounds like a little thing to change, until you recognize that this was a ritualized behaviour that helped your mind transition away from your work mindset and into your home mindset. Permit yourself to take a little while to adapt to things it took you a lifetime to develop.
Maintain or Create a Consistent Routine
1. Maintain a consistent bedtime and wake-up time.
It’s tempting to want to sleep in (which is fine to a certain extent like an extra half hour), resulting in a later bedtime and sleep issues. Your body becomes trained to do what you consistently expect of it. You’ve probably taught your body to wake up ‘early’ for work and ‘late’ for weekends. Going to bed late and sleeping in is telling your body and mind that it’s a weekend. To borrow a great quote: if every day is a weekend, no day is.
2. Maintain consistent mealtimes.
Eat breakfast, lunch, dinner, and remember to snack. These do not have to be at the same time you did pre-pandemic but are best if scheduled at similar times. Having consistent mealtimes will also help you try not to overindulge in junk food. We all tend to eat what is convenient, particularly if our body ‘suddenly’ says it’s hungry. Without a consistent mealtime, we default to what is easy. Making sure there are healthy options at home will help you avoid pounding back too much sugar while you adjust your mealtimes to a consistent schedule.
3. Maintain physical activity.
If you were exercising three times a day before the pandemic, try to maintain that. What you do for exercise may be different. Thankfully it looks like winter released its grip on Edmonton, so while the gym may be closed, outside is open. An accountability buddy can help. One idea is having ‘virtual bike rides’ with your friends. Throw on a video at the same time and video call while biking in the comfort of your own home.
4. Maintain self-care time.
We must continue with hobbies, diversions, and staying connected with loved ones, even if it looks different than before. I know, I know, you’ve probably already heard this a thousand times by now. The reason it’s such a popular message is because of how universally true it is.
Keep structure in your day to limit ADHD traits.
The key to maintaining structure while working from home (whether career or academics) is keeping your pre-pandemic routine going as much as possible or consciously adjusting it when it is not possible. Even if you are without work, not having anything to do can become stressful. Structure your day around other things (household chores you’ve intended to get to, hobbies, or even learning a new skill) if you have no external structure to use.
5. Prepare for the day.
Get out of the pyjamas and into clothing. This simple act is a behavioural cue to your brain that your day has ‘started’. It doesn’t have to be as formal as you would for your typical work environment. Having ‘work clothes’ can cue your brain that you’re switching from home time to work time. For example, you might put on your shoes or wear a blazer during your scheduled time to work. Even if no one sees you, your brain has already learned to associate those things with shifting mental gears to ‘work’.
Continue with regular hygiene, shower, shave, brush your teeth and hair (not with the same brush, of course). You may find you need to intentionally schedule these tasks because your previous unconscious schedule no longer works. During prolong periods at home, we tend to fall into bad habits. Leading to added stress, especially when we need to get back to good habits (like when this pandemic finally ends). Don’t worry; this is not you being lazy. You are adjusting, and you can help yourself do so in a way that benefits you instead of hinders you.
6. Set up a dedicated workspace.
Being at home can be distracting, whether its other people or your pets or even household chores that can divide your attention. Try to simulate your work environment at work to your home. Keep your space functional, whether that’s neat and tidy or tidy chaos. Set up a desk and a comfortable chair that simulates your regular work environment (try not to do work from the couch on the laptop while watching Dr. Phil).
Have mutual rules with everyone in the house just so that everyone understands the expectations. Try to work with yourself instead of against yourself. If you know that you need utter silence to work, trade-off doing chores after work hours so that your partner takes care of the kids/pets/loud distracting things. If you know that you need stimulation periodically to focus, volunteer to take the kids outside for their break at the same time. Don’t be afraid to try it different ways to see what works best. Trial and error are how you created your pre-pandemic coping strategies in the first place.
7. Keep a set schedule.
If you regularly start work at nine, then begin at nine. Make sure to get ready and eat before work, if that’s what you did before. Keep a regular lunch hour. And remember to take your 15 minutes breaks as well. If you regularly get off work at five, then make sure its no different when working from home. Disconnect from work when you’re not working (emails, phone calls, etc…). Remember to schedule in things like exercise and social time after work, although that likely looks different now than in pre-pandemic time. Schedule those important self-care things, such as supper, hygiene, and chill time. I know it’s tempting to pack this time full of ‘self-improvement’ or ‘all those things I never had time for’. If you have the energy and emotional capacity for it, rock on. If you don’t, respect yourself.
A lot is going on right now, and the world is full of uncertainty. Take the time you need to take care of yourself. You deserve to come first. If you need any assistance with this, I’m here to help.