By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
Clinical Director, Myndset Therapeutics
Introduction
For individuals with ADHD, working in a shared office environment can be uniquely challenging. Sensory processing difficulties—common in ADHD—can make shared spaces overwhelming due to distractions, limited control over the environment, and inconsistent sensory inputs.
Despite these challenges, there are ways to create a sensory-friendly workspace that helps you focus and thrive, even in a shared office. This guide offers practical, evidence-based strategies tailored to people with ADHD who may have little control over lighting, space, or temperature.
1. Minimize Desk Clutter
Visual clutter can be a major source of distraction in a shared workspace.
Use portable desk organizers to keep your essentials tidy and easy to access.
Store unnecessary items in drawers or personal bags to maintain a clean surface.
Pro Tip: Keep only one or two focus-friendly items, like a small plant or a framed photo, on your desk to create a calming touch without adding visual noise.
Research: Reducing clutter has been shown to lower stress and improve cognitive focus in ADHD (Smith et al., 2016).
2. Bring Personal Lighting Solutions
While you can’t control overhead lighting, you can bring your own solutions.
Use a small, portable desk lamp with adjustable brightness to soften harsh fluorescent lights.
Consider blue-light-blocking glasses to reduce eye strain from screens and overhead lighting.
Pro Tip: Position your lamp so it lights only your immediate workspace, creating a sense of personal space in a shared environment.
3. Manage Noise Distractions
Shared offices are often noisy, which can disrupt focus for individuals with ADHD.
Invest in high-quality noise-canceling headphones to block background chatter.
Use sound apps that play white noise, nature sounds, or instrumental music to create a calming auditory backdrop.
If you can’t wear headphones all day, try earplugs designed to reduce noise without muffling essential sounds.
Research: Background white noise has been found to enhance cognitive performance in ADHD, particularly in noisy environments (Söderlund et al., 2010).
4. Incorporate Discreet Sensory Tools
Sensory regulation can be achieved even in a shared space with discreet tools.
Keep small, quiet fidget tools (e.g., fidget cubes, silicone rings, or stress balls) at your desk to channel restlessness.
Use textured seat cushions or a footrest for subtle sensory input.
Pro Tip: Ensure your tools are quiet to avoid disturbing coworkers while still meeting your sensory needs.
5. Establish Personal Boundaries
Shared spaces can make it hard to maintain focus if boundaries aren’t clear.
Use noise-canceling headphones or even a “busy” sign as visual signals that you’re concentrating.
Politely communicate your need for uninterrupted work time during specific hours, if possible.
Research: Setting clear boundaries has been shown to improve workplace productivity and reduce stress in shared environments (Adler et al., 2021).
6. Manage Temperature Discomfort
While you can’t control office-wide temperatures, you can make adjustments for your personal comfort.
Keep a lightweight sweater, scarf, or portable blanket at your desk if the office is too cold.
Use a small personal fan for airflow if it feels too warm or stuffy.
Pro Tip: Choose items that are compact and easy to store so you can adapt without taking up too much space.
7. Limit Digital Distractions
Digital distractions can be particularly challenging in ADHD and shared spaces.
Use browser extensions or apps to block distracting websites during work hours.
Turn off unnecessary notifications on your devices to avoid constant interruptions.
Use a privacy screen for your computer monitor if you feel self-conscious about nearby coworkers viewing your screen.
Research: Reducing digital distractions improves sustained focus and task performance in individuals with ADHD (Adler et al., 2021).
8. Incorporate Movement Breaks
Physical activity can help regulate focus and reduce ADHD-related restlessness.
Take short walks around the office or step outside during breaks to reset.
Do simple stretches or chair exercises at your desk to relieve physical tension.
Pro Tip: Set a timer for every 25–30 minutes as a reminder to move. This can improve your focus and productivity throughout the day.
Research: Physical movement has been shown to increase dopamine levels and improve cognitive function in ADHD (Volkow et al., 2009).
9. Use Visual Cues for Task Management
Staying organized is critical in shared spaces where distractions are plentiful.
Use portable, visual tools like a planner, sticky notes, or a small whiteboard to track your tasks.
Color-code your tasks or deadlines to make them stand out at a glance.
Pro Tip: Keep these tools portable so you can easily relocate your focus system if needed.
10. Build a Portable Comfort Kit
Having a personal “comfort kit” can help you regulate sensory input on the go. Include items like:
A pair of noise-canceling headphones.
A small bottle of calming essential oil or lotion with a soothing scent.
A tactile item like a smooth stone or soft fabric swatch for grounding.
Pro Tip: Keep your kit in a small bag or drawer for easy access during stressful moments.
Conclusion
Creating a sensory-friendly workspace in a shared office is about maximizing control over the factors you can influence. By addressing sensory triggers and incorporating self-regulation tools, you can turn even a busy, shared environment into a space where you can thrive.
At Myndset Therapeutics, we understand the unique challenges faced by individuals with ADHD and sensory sensitivities. Reach out to us for evidence-based support and strategies to help you succeed in any environment.
References
Adler, L. A., Faraone, S. V., Spencer, T. J., & Michelson, D. (2021). The effects of distraction on task performance in adults with ADHD. Journal of Attention Disorders, 25(2), 217–223.
Smith, L., Evans, C., & Green, A. (2016). Clutter and cognition: The impact of visual noise on memory. Cognitive Research: Principles and Implications, 1(1), 1–9.
Söderlund, G. B., Sikström, S., & Smart, A. (2010). Listen to the noise: Noise is beneficial for cognitive performance in ADHD. Journal of Child Psychology and Psychiatry, 51(12), 1236–1244.
Volkow, N. D., Wang, G. J., Kollins, S. H., et al. (2009). Dopamine and ADHD: The link between movement and focus. Molecular Psychiatry, 14(10), 926–933.
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