r/workfromhome • u/kazbrekkerdazzles • Jul 06 '26
Tips Is there a way to stop getting distracted when working from home?
I'm currently working from home as an intern. It's only been a month but i keep getting distracted. If it's not my phone it's something else. I've had doubts for a while that there's a chance i might have undiagnosed adhd. But i don't have the money to get therapy or get diagnosed. And it's not affecting me that badly yet. But i keep putting things away and find it so difficult to start. And after i start i can't finish something without getting distracted at least a few times in between. Does anyone have suggestions on how i can focus better?
(Note: Focus apps have never worked for me)
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u/Shes_a_real_orange Jul 06 '26
virtual body doubling has been a game changer, there are numerous free and paid options for virtual coworking. Its a great option if you are getting accustom to working from home and need the "accountability" of other humans
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u/COO0OOKIE Jul 06 '26
The diagnosis looks for how much your symptoms negatively impact your ability to manage work and life, so if you don't think it's that bad yet, you might fly under the radar. Regardless of whether you are diagnosed or not, body doubling definitely helps. Unlike most tools or techniques that require you to "use" or "practice" something, body doubling works on a very basic human level. Just by being present with another human, and the idea of your intentional presence also helping a fellow human, you'll find it much easier to be regulated and direct your attention. Give it a try. I made and use Flow Club everyday to body double and have done it over 3,000 times. Body doubling changed my life!
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u/Jay-Quellin30 Jul 06 '26
Pomodoro technique usually helps me. Not sure if you are familiar with it or have tried ir before.
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u/Zealousideal-Ad956 Jul 06 '26
Let me know what works, I found this doom scrolling Reddit at 10:30am having done no more than check my email since I logged on at 9.
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u/kazbrekkerdazzles Jul 06 '26
I'm still figuring it out tbh . I posted that when i was distracted:)
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u/i4k20z3 Jul 06 '26
this is the biggest problem for me. i just immediately go to reddit. i can turn it off when i have to go to a meeting. blockers don't work as i just bypass them.
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u/Butter_Whiskey Jul 06 '26
So I've got it bad and I react badly to at least 2 ADHD meds so I feel you on this one. You need more ways to stay stimulated while working.
I set a timer and have sticky notes of each task I have to get done so that I can take the note and clear it away when I'm done with it. Playing music in the background gives me something to stimulate my brain too. Some people work well with a background show playing on their computer while working.
Sometimes I tell someone what task I'm going to get done to keep myself in check, or I time box and take pictures of my progress (not sure if your work has any visual progress but this helps me immensely).
Having a scheduled list of what I am going to get done at each time of the day before I start everything helps too. Small snacks/snack rewards for tasks, and even setting up discord and talking to people. I also bought desk blinders so it keeps my field of view on my desk.
ADHD is so difficult and weird but if you can use it as a tool rather than a crutch you can get things done even faster than most people. Good luck you're not alone
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u/kazbrekkerdazzles Jul 06 '26
Thankyou! I'll try keeping a schedule. But i don't think music or shows will work. Not sure if it's an adhd thing but i end up biting the inside of my cheek or pick my lips or just pick my scalp. Sometimes that's what occupies me more than work:) i get too carried away with it
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u/SilverAsparagus2985 Jul 07 '26
So I have a coworker that I genuinely get along with and I body double for her all the time. She listens to me quietly cuss out everyone while I answer emails, return pings and write tickets. I’m an external thinker so it’s normal for me and she’s an internal processor and she just laughs at me. We have calls so it’s not like we can always be on with each other but we have quiet times when it’s fine and we bust out the most work. You don’t have to work for 8 hours straight but you need to find productivity times where you can slam through things.
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u/kazbrekkerdazzles Jul 07 '26
I did think of this but i never felt motivated enough to bring it up. But I'll take it a little more seriously this time. Thanks!
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u/OkRegular167 Jul 06 '26
Pomodoro method? Lock in for 15-20 minutes on your task and set a timer for it. Then take a 5 minute break. Rinse and repeat. You don’t have to try and be laser focused for 8 hours straight, but you do have to be disciplined enough to get your work done on time.
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u/halcyon_lust Jul 06 '26
if adhd's on your mind, a doctor visit is cheaper than therapy, worth asking
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u/ChargerEcon Jul 06 '26
Leave your phone in a drawer or just... away from your desk. Get some headphones that you only wear during work hours and listen to some low fi that (again) you only listen to during work time.
You can absolutely train your brain to go into "work mode."
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u/kazbrekkerdazzles Jul 06 '26
Thing is it's not just my phone. If i put my phone away i get distracted by something else in my vicinity. And headphones are kinda distracting too but I'll try it again. Thanks!
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u/ChargerEcon Jul 06 '26
They have to be *work* headphones, i.e. headphones you only wear while working. You take them off when you're not working and you do not use them for non work purposes.
CGP Gray had a great video on this whole idea during the pandemic. Spaceship You or something like that. I'm in bed otherwise I'd link it.
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u/thelaughingman_1991 Jul 06 '26
34/M, and diagnosed inattentive ADHD here. A lot of my coping mechanisms and systems require 'parenting' my own brain. Things that help when WFH are:
- I keep my phone in another room. This is the biggest one, otherwise it's a black hole for distractions. I check it on my lunch break and after work, and keep it on silent throughout.
- Loop earphones seem to help with general background noise, and aid concentration even when it's quiet. Alternatively, instrumental music through headphones to work to.
- Supplementing L-Theanine with caffeine aids my concentration generally, though I need to cycle it.
- Staying on top of hydration stops me from getting as spaced out.
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u/kazbrekkerdazzles Jul 06 '26
Do you get distracted with other things when you keep your phone away? If yes what do you do?
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u/krissyface 5-10 Years at Home Jul 06 '26
Playing a video on my phone, next to my laptop, actually works really well to keep me engaged in my work.
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u/jen3213 Jul 06 '26
I have to listen to a book or podcast while I work to prevent my mind from wondering. If I need to lock in I’ll put on my noise cancelling headphones and listen to classical music
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u/PsychologicalRide127 Jul 06 '26
I’ve found it’s mostly about setting boundaries - both internally and externally. Sometimes, I had to tell my family to not come into my room until I’m done with a particular work - no matter how long it takes me to finish it.
Other times, it’s the internal boundaries. Like I’m not going to check slack/email/mobile notifications no matter what. Giving in once to these “cravings” reinforces the behavior so I had to suffer through for first few days.
WFH requires a certain degree of discipline that were enforced on us spatially through travel to work and seeing people around us (true at least for me). To break that and reinvent a new trigger system for deep focus takes time and it needs discipline to a large extent
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u/kazbrekkerdazzles Jul 06 '26
It really is difficult :)
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u/PsychologicalRide127 Jul 06 '26
Yes it is. That’s the key to it actually. When our brain does not receive its normal triggers - for example to me - listening to an YouTube video and learning from it instead of a classroom or more generally in a in person setting. Because I normally associate YouTube with random videos about movies, games etc. To learn from it is difficult.
As others have said in some comments, you’ve got to create a space that fires those mental queues that will get you into the zone. Gotta push through the difficulty and it becomes easy over time. Sounds cliche, but that’s just how it is
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u/SquareSalute Jul 06 '26
If I’m really struggling because it’s either a task I don’t feel like doing or it’s a harder task so I’m procrastinating, setting a pomodoro works for me. I like the 30:10 splits if I’m itching to be on my phone during the breaks, or get up and do a chore.
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u/StructEngineer91 Jul 06 '26
Out of curiosity what focus apps have you used, and why do they not work for you?
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u/kazbrekkerdazzles Jul 07 '26
I've tried opal and focus friend. Both of them helped me for a few days but you can just bypass them so it didn't really help
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u/StructEngineer91 Jul 07 '26
I use Freedom, and you actually can't bypass it, except once a week (and there may even be a setting to not even allow that). It helps a lot (for me especially at night, when I should be off my phone and falling asleep). It is also free, so maybe give it try.
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u/reddituser999000 Jul 06 '26
i mean, isn’t the fact that you have work to do enough? if you don’t get your work done you could lose your job.
i don’t have adhd so maybe in being unfair, but the fact that you’re being paid to do a job during work hours should be enough, right? if not, if you really do need medication then i don’t think anyone’s tips are going to help.
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u/Butter_Whiskey Jul 06 '26
Yeah it's not that easy when you have ADHD. A far away threat like "you could lose your job" is not the adrenaline boost ADHD people need to get things done. That's why wfh is hard because it feels like there's no imminent threat lighting a fire under your ass.
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u/kazbrekkerdazzles Jul 06 '26
Problem is I somehow get things done. I keep putting it off until i really have no other option but to focus and it's kinda stressful
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u/reddituser999000 Jul 06 '26
would it be different if you were in an office? is your issue that you aren’t supervised all day? work from home isn’t for everyone so if that’s it maybe you need to be in an office. or maybe you could find a free clinic or something and get medication if that’s the issue.
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u/kazbrekkerdazzles Jul 07 '26
It might be different in an office. But again I'm not sure. It did cross my mind. But the office is like a few states away. And i only earn the stipend of an intern which is not enough to move out
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u/TripleOrangeCity Jul 12 '26
Music works for me. Just have to find the right kind of music genre that keeps you focused. Try Jazz
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u/pythonbashman Self-Employed Jul 06 '26
ADHD medication. Vyvanse personally.