10 Holistic Habits for Working from Home with ADHD and Anxiety
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As someone with ADHD and anxiety, working remotely is a dance between freedom and focus. I love the sense of autonomy and flexibility working from home gives me, and being able to work from my own personal space is super calming for my anxiety and leads to less overstimulation.
But it comes with the (sometimes daunting) task of keeping myself motivated and accountable! Over the last several years working from home, I've cultivated the rituals I do before, during and after work to honor my mind, body and spirit while also staying grounded, productive and connected to my purpose.
This post contains affiliate links. I only share what I personally use and love.
1. Morning Adrenal Reset: Lemon, Salt & Aloe
I’ve learned that one of my favorite ways to start the morning is with a homemade adrenal cocktail: warm water with fresh lemon juice, pink Himalayan salt and aloe vera juice. It's an easy ritual that helps me feel productive, supports my adrenals and jumpstarts my hydration for the day. I drink it before even thinking about revving up the Keurig or opening any devices, helping me set a calm and gentle tone for the day!
THIS MINI TEA POT IS PERFECT FOR AN INDIVIDUAL CUP OF WARM WATER
MY FAVORITE ALOE VERA JUICE
2. Grounding with Nature and Affirmations
After I’ve checked making my adrenal cocktail off the list, I like to focus my on activities that are grounding. Habits like journaling, writing three affirmations three times each, taking a walk around the neighborhood and spending some moments in the morning sun are just the ticket for starting me on the right note. My best workdays begin when I take the time to ease myself into the day, focusing on feeling centered and clear.
Recently, my mother-in-law planted me a beautiful flower garden! Every morning, I've began stepping outside barefoot while watering my plants, and as I water them, I speak affirmations to the flowers and myself, like, "I am proud of my growth. When I am gentle with myself, I grow stronger. I nourish myself with love. I am grateful for the abundance I am cultivating.” Then, I imagine roots coming out of my own feet and connecting deep into the earth. I remind myself that I am a part of nature.
During stressful workdays, you’ll find me taking a break in the backyard with bare feet for a natural energy reset. When I find myself too in my head, grounding is the solution!
CHECK OUT THIS TRANSCENDENT AFFIRMATION CARD DECK
TRY THIS ROOT CHAKRA ROLL ON OIL FOR GROUNDING
3. Meditation for Mental Clarity
Another great way to start the workday or to reset between calls and projects? A quick guided meditation. When I first began meditating regularly about eight years ago, my goal was to train my mindset for a productive workday. Quickly, I learned the benefits of daily meditation stretch far beyond work productivity and ultimately led to me healing my traumas, connecting with my inner child, developing a stronger sense of self, finding love for myself and becoming more connected with my spirituality.
When I have extra time in the mornings, I love starting the day with a longer meditation by Louise Hay or Joe Dispenza. For quick breaks during the workday, Insight Timer has a treasure trove of meditations that are three to five minutes long and you can even find great guided meditations on Youtube.
Here are my guided meditation essentials to activate all of the senses:
A comfortable meditation pillow
An essential oil chakra roller
Incense or candles
THIS GORGEOUS HEART CHAKRA CANDLE IS FILLED WITH CRYSTALS
THE PERFECT MEDITATION RITUAL KIT
4. Supplements Supporting Brain and Mood
In consultation with my functional medicine practitioner, I've incorporated supplements that support my nervous system, focus and sleep:
In addition to my daily supplements, I do rely on my daily cup (or two) of coffee. But when I want to feel extra motivated, I prepare a ceremonial-grade matcha latte. As a natural source of both caffeine and l-theanine, matcha still gives me a boost of energy, but it's more sustained and gentler.
Always consult with your healthcare provider before starting any new supplement regimen.
TRY THIS: SEVEN PERFUME OILS FOR SEVEN CHAKRAS
SHOP MY FAVORITE 100% PURE, CEREMONIAL-GRADE MATCHA POWDER
5. Morning Reading: Nourishing the Mind
Another quick morning practice that has proven to be a game-changer for my mental state while working from home is catching 10 minutes of reading for pleasure. Whether it's a self-care or wellness-related book or a fictional novel, choosing something to read for nothing but the sake of reading reminds me that my day belongs to me and gives me that first hit of dopamine from something other than a screen.
My favorite mindset-related books include The Artist’s Way by Julia Cameron, You Can Heal Your Life by Louise Hay, and Buy Yourself the F*cking Lilies by Tara Schuster. Some of my favorite fiction reads from the past couple of years include The Midnight Library by Matt Haig, Remarkably Bright Creatures by Shelby Van Pelt and The Great Alone by Kristin Hannah.
TRY THE WELLNESS ALMANAC: SHORT READINGS FOR EVERY DAY OF THE YEAR
SHOP OUR FAVORITE KINDLE ACCESSORY
6. Yoga with Intention
Whether it's with a cardio-heavy vinyasa session before work, a quick afternoon session between meetings, or a restorative nighttime video, one of the most beneficial practices I've picked up to support my ADHD and anxiety symptoms is yoga.
Paired with an intention or one-word mantra I set at the start of each practice, yoga is truly an exercise for the mind, body and spirit that leaves me feeling centered, alive and connected every time. When I can't make it to my local studio, I tune into my absolute favorite Yogi on YouTube: Yoga with Kassandra. (When I finally worked yoga into my daily routine in 2020, it was all jumpstarted by Kassandra's 30-day, 10-Minute Morning Yoga Movement Challenge. Highly recommend!)
Here are tools I use to level-up my at-home yoga practice:
A supportive yoga mat (this one is rated the best on Amazon)
A bolster or rolled yoga blanket
Two yoga blocks
Incense or smudge sticks to set the mood
Looking for a nice incense burner? This one is gorgeous
For a deeper dive into my holistic approach, read my Hashimoto’s blog post
7. Focus Techniques: Pomodoro and Body Doubling
One of the most helpful productivity tools I've discovered during my work-from-home journey is the Pomodoro Method. With this technique, you choose one or two attainable tasks to complete in uninterrupted, focused 25 minute increments, followed by five-minute and later fifteen-minute breaks.
My second favorite technique to combat the unmotivated bug when it bites is body doubling, or the ADHD-friendly method of working alongside another person. Watching someone else typing away at their computer while I am working seriously does something to my brain... in the best way!
This year, I've discovered the most incredible Youtube creator, Hayley Honeyman, who combines BOTH methods! I can't recommend her body doubling videos - which include Pomodoro timers - enough. She is hilarious, understands life with ADHD, and somehow knows exactly how to keep me right on task.
Check out Hayley Honeyman's Youtube Channel
Want to go analog? Try this minimalist timer for your Pomodoro breaks
8. Playful Movement: Mini Trampoline
During my five-minute breaks between Pomodoros, my favorite method of boosting my mood and energy is jumping on my mini trampoline. I'll turn on an upbeat song, think Pink Pony Club, and jump away until it ends.
This not only incorporates fun into my daily movement, but it is also a surprisingly effective cardio workout! Rebounding on the mini trampoline works practically every muscle in your body - giving you a boost from head to toe.
This trampoline was rated the best on Amazon by VeryWell Fit
9. Snack Board Lunches: Nourishing and Convenient
As they say, food is medicine. Treating my ADHD and anxiety holistically means focusing on getting all the vitamins and nutrients my body is craving. I've discovered a new and easy way to get my fruit, vegetable and protein intake and eat balanced meals that won't spike my blood sugar: snack board lunches!
Snack plates are super quick and easy to make in between Zoom calls, and a truly nourishing way to use your creativity! I like to keep a variety of fruits, vegetables, proteins and starches handy for my snack boards.
Here are some of my favorite snack plate ingredients:
Chomps beef sticks
Pre-sliced bell peppers, broccoli and cauliflower
Fun fruit like dates and kiwi!
Fresh avocado or individually-wrapped guacamole packs
Salsa with tortilla chips
Romanticize your snack board with this adorable serving tray
10. Sensory Haven: Adapting My Environment
Between each Pomodoro method, I try to do one thing to refresh my space—like lighting a new candle, turning on music, turning down the lights, spraying a room spray or diffusing a different essential oil. These small changes keep my environment stimulating while maintaining my calm sensory haven.
Harmonize your home office and lift your mood with these room sprays
Final Thoughts
Living with ADHD as a remote worker requires systems that honor my unique rhythm. These rituals aren't about productivity for productivity's sake; they're about nurturing my well-being. They remind me that I'm a human being, not a to-do list. And that makes everything better—in work, life, and how I show up for myself.
Note: Always consult with a healthcare provider before starting any new supplement or health regimen.