Adults who have a hard time staying on track and those with the gift of ADHD get it. Being stuck at home and trying to work remotely is nearly a non-starter. Losing the daily routine and structure makes remote work difficult, at best. The endless distractions of the home environment are a powerful magnet for the focus challenged brain that screams, look here (or here…or HERE! You get the point). Here are some great strategies used by successful ADHDers to make home life more productive and less stressed.

Find your magic – Focus challenged brains can be hot and cold. There are times in the day when you’re at your best, alert, sharp and focused. There are also times when your brain feels like your old laptop where the smallest of tasks can take hours to get through. Think about your brains best times and set those up for working. Early morning, late night, mid-day? Whatever works for you, that’s your magic. Build your day (or night!) for success.

Design your home office – Your brain is at its best when you’re feeling comfortable and in a good flow. Setup your workspace with as few distractions as possible. Start with a clear desk (at least for the first hour!), comfortable chair, good lighting and a closable door (if you can). Make sure the temperature is a good fit for you. Use a noisemaker or headphones to enhance focus. Keep in mind that some people do better with noise and some with silence. Find what works best for you and set your space accordingly. Good vibes are key.

Stop the presses! – Distraction is the enemy of a good day of work (or even a mediocre day of work). Get started by hopping off the 24-hour news cycle. Schedule a news check time (early mornings work for most) where you spend a few minutes making sure the world is still there (it is), we’re still in quarantine (we are) and move bravely forward with your day. Move the Whatsapp icon off your home screen, shut the vibrations and put your phone in the drawer so you’ll forget it exists (this works, believe it or not!). Become a fanatical unsubscriber from all the newsletter and marketing emails that pull you off your game.

Stay on track – by far and away the hardest challenge for the ADHD brain at work is staying on track. Many adults with focus challenged brains or ADHD are “time-blind”, a term coined by Dr. Ari Tuckman, which means they can’t feel the passage of time and get totally lost in the moment (sounds familiar?!). Fight this by starting your day by developing a list of tasks you’d like to accomplish. Then, choose four tasks from within the big lists and write them down on a large paper on your desk. Keep it written and within visual sight, so you’ll keep seeing it and pull back to what you were trying to do when you got lost. Rotate through the tasks so as you get bored with one, you can flip to the next and then come back. Set a timer (or two timers, or twelve) to buzz periodically to remind you to check in and make sure you’re accomplishing. When you finish the first four, you’re ready to get started on round two – let’s do it!

Take care of yourself – Look out for the classic focus killers and do your best to address them. Getting enough sleep will make a dramatic difference in your day. Exercise and sunlight will enhance your mood and keep you more alert and on track. Give yourself mini breaks throughout the day to change the scenery, get some air and refresh. Cut down just a drop on junk food (sorry!) and you’ll feel more energetic and alive. And since all of the above are pretty impossible to do even in normal times, don’t stress when you don’t become an overnight health nut. Every small step is worth the effort.

Drop the guilt – Oh yeah. You’re normal. Totally! When that annoying voice in your brain starts beating you up about all the amazing stuff you thought you’d take care of in quarantine (of which you’ve done exactly nothing), remind yourself that you’re totally normal, in excellent company, and step on forward with your life. You’re going places.

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Dovid Becker is a public speaker, trainer and Licensed Clinical Social Worker in Lakewood, NJ. He specializes in the treatment of ADHD in children, adults and families and serves as an Adjunct Professor at the Wurzweiler School of Social Work.