Distractions in the Workplace

There are many distractions you can experience at work. These can include the following:

  • Internet: surfing the internet, chatting, Facebook, checking emails, YouTube
  • Phones: mobile or work phone
  • Having play-things at your work desk
  • Looking at something going on outside the window
  • Talking to someone
  • Watching movies online or listening to a radio

For anything you find distracting, you should find something that reduces your vulnerability to that distraction. This can be done by employing strategies that prevent or reduce something’s distractibility. This can include:

  • Turning off your mobile, or leaving it on silent
  • Turn the sounds off on your computer – particularly those that inform you of a new email
  • Disconnect the internet from your computer, or put your phone in Aeroplane Mode (no signal).
  • Turn off the TV or radio
  • Orientate your desk/workspace away from the window

This will increase your focus at work so you can be more efficient at your work place.

Creating an Efficient Work Environment

As well as limiting distractions, it is just as important to keep your work environment as efficient as possible. Having a frustrating work environment makes us vulnerable to seek distractions.

The keys to efficiency are organisation and comfort include an organised workspace, which makes finding key documents and dealing with tasks easier, as well as a comfortable work space, where having a good chair, a few personal items at your desk and adjusting the lighting to your specifications prevents you from getting off task.

Follow these steps to help set up your workspace:

Create a Comfortable Workspace: if you would answer “no” to any of these questions then change that aspect of your work environment how you would like it:

  • Is your chair comfortable?
  • Is the temperature in the room to your liking?
  • Is the way your furniture is placed comforting?
  • Is there sufficient lighting to complete your tasks?
  • Is the space too quiet or too noisy?

 

Organise, Organise, Organise: make your work space organised and functional by splitting it up into smaller areas, each with a unique function such as one area for your

  • Computer/Laptop
  • Stationary
  • Personal Motivators e.g. photos, drawings, memorabilia etc.
  • Documents: group them together in or on Shelves, File Cabinets, Drawers, Folders etc.

Prioritising Tasks

Throughout our time at work we are often faced with a number of tasks we must get done. It is important that we have a clear strategy for prioritising tasks according to their importance. Individuals with ADHD tend to want to complete the easier, less important tasks first. This can be problematic and cause tension within the workplace.

Sorting tasks according to importance is as easy as “A” “B” “C”:

A” Tasks: these tasks are considered highly important. This means that they must be completed that day or by tomorrow.

“B” Tasks: these tasks are less of an immediate priority. Some of the task can be completed in the short term where other portions may take longer.

“C” Tasks: these are the least important concerns. They appear more attractive because of how easy they are to get done but they rank minimally against tasks that need to or can be death with today.

Following this method, all of the “A” tasks should be completed before all of the “B” tasks. Then all “A” and “B” tasks should be completed before attempting any “C”’s.

Using the template to develop your own list for work, write all of the tasks you have to complete during the working day on the solid line. In the boxes to the left of the line, delegate each task an “A”, “B” or “C” priority, utilising the key above. Don’t make too many of your tasks “A’s” or you will overwhelm yourself.

Getting Work Tasks Completed

There are three keys things that can help anyone get work tasks completed:

1. Having a distraction-free and organised work space

2. Planning the priorities for your day

3. Keeping yourself motivated throughout the day

The last item is the one that most people find difficult to do. But it can be as easy as rewarding yourself after every task is done. Another could be reflecting on what you have accomplished and how much of a difference you have made because of what you have done.

After you have completed a task, take five minutes and:

  • Reflect on what you have completed and the positive aspects of getting the task done.
  • Reward yourself after achieving something at work.