Mastering The Art of Remote Work: How to Effectively Work From Home
- Eric Kaufmann
- Sep 14, 2023
- 5 min read
Updated: Feb 19
How to use this article: This article is a long one! I recommend reading the table of contents and finding one challenge that resonates with you. Jump to that section, and choose ONE strategy to test out for one week.
Small, intentional steps are how we improve executive function skills. You don't need to overhaul your entire life. Take it slow and enjoy the journey.
Table of Contents:
Hi Friend,
When the COVID-19 pandemic struck, most of us, myself included, began working from home. For me, it was a dream come true!
No stressful commute, comfortable clothing, snacks at my disposal, and the option to go for a surf every morning. Who wouldn't want such flexibility throughout the workday?
However, I quickly discovered that working from home wasn't as glamorous as it sounded. My neurodivergent brain didn't have the strategies in place to manage my executive function skills.
I feel behind on deadlines, struggled to find structure in my day, and was constantly distracted.
I felt immense pressure to figure it out. Trying harder wasn't the answer. Discipline wasn't the solution. And motivation wasn't something I could magically manufacture.
After doing research, speaking with professionals, and chatting with friends, I noticed five consistent challenges in myself and neurodivergent adults who work from home:
Time management
Low motivation
Distractions
Poor work-life balance
Today, we are figuring this out!
We are diving into specific strategies to improve our executive functions and master the art of remote work so we can enjoy those work-from-home days.
Let's dive in.
How Can I Manage Time While Working From Home?
If you're neurodivergent and struggling to meet deadlines, attend meetings on time, or find yourself procrastinating, despite deeply caring, you're not alone.
One of the simplest ways to better manage time begins as your workday ends. An end-of-day routine allows you to plan, prioritize, and time block for tomorrow. I call this the Final 15.
With your Final 15 in place, you can end the work day knowing you've wrapped up important tasks with a plan in place for tomorrow. This leads to greater organization, strong prioritization, and an improvement in executive function overall.
If you're unsure how to create an end-of-day routine, you can download a free template to create your Final 15 here.
Here are three other strategies to improve time management while working from home:
Make time visible (literally, clocks everywhere!)
Set double reminders for meetings
Why Do I Feel Unmotivated?
Many neurodivergent adults struggle with daily inspiration, questioning their purpose at work, leading to demotivation. To reignite your motivation, begin by resetting goals that align with your values.
Perhaps a promotion is motivating because you will be able to better support your family. Maybe you desire a new job that offers more flexibility to pursue your hobbies, making the dreaded task of updating your resume more appealing.
According to an article from NPR:
The Gallup survey of roughly 67,000 people in 2022 found only 32% of workers are engaged with their work compared with 36% in 2020.
Remember, motivation isn't always reliable. We're rarely motivated to do things we don't enjoy.
Instead, establish short-term, achievable goals and take small steps toward them; this builds momentum and, in turn, motivation.
How Do I Minimize Distractions?
Recently, a client said, "I do well when working in the office, but on my work-from-home days, everything falls apart. It's like a black hole for my time. Things pile up, I scroll endlessly, and I never get anything done."
Creating an enviroment that you're in control of is a key piece in improving executive functions.
When minimizing distractions, begin by asking yourself, "What are my super distractors?"
Once they are identified, you can adjust your surroundings to make them less appealing or outright impossible to access.
How can I manage my screentime?
Overwhelmingly, the phone is the most common super distractor for my adult executive function coaching clients who work from home. The three strategies that prove most effective are:
Putting their phone on ‘do not disturb.’
Placing their phone in another room during certain working hours
Use focus tools like Forest App or Brick
I get distracted by my own thoughts
Many adults with ADHD find thoughts, ideas, or to-dos pop into their minds while they are working. Then, they end up researching the history of snowboard design or sending a "quick" Slack message, mid-project, only to derail their progress.
If you can relate, try using the distractibility delay technique. This will keep you focused on what matters most.
Check out my video below for details.
Other people distract me
If you find yourself distracted by other people, have an open and honest discussion about your needs. Use the conversation to set boundaries or determine specific times of day when you need to be left alone.
In the evening, spend a few moments sharing what your work calendar looks like with the people you live with, making them aware of the times of day you cannot be disturbed.
How Do I Improve Work-life Balance?
When you can roll out of bed and start working, it's easy to overwork. Routines and boundaries are a must, especially for my type A neurodivergent friends out there (I'm one of them).
Start your day with activities like going outside, practicing mindfulness, or simply enjoying a cup of coffee while reading or journaling. This sparks dopamine and allows you to take care of yourself before you dive into work.
Pro tip: Determine your ideal work start time and create a morning that energizes you.
Seeing bright light in the morning will help you fall asleep easier at night.
After you've completed your Final 15, leave your workspace for the day.
By training your brain to work in a specific area, you can be more present after work while being productive during working hours.
Summary
While working from home may seem like a dream, it comes with its challenges. Issues like time management, motivation, distractions, and work-life balance can impact our productivity levels and mental health.
However, with practical strategies, you can shift your work-from-home experience into a fulfilling and productive one.
The most useful strategies are:
Creating a to-do list each evening
Setting weekly goals that are tied to your values
Modify your enviroment to minimize distractions
Build a supportive community.
Keep in mind, mastering the art of remote work won't happen overnight.
It takes time and attention.
It won't go perfectly the first time.
You will face some setbacks.
That's okay. Struggle is a sign of growth.
If you're unsure where to start, you can book a free call with me here. We will uncover your next, smallest step in creating a work-from-home structure that aligns with how you're wired.
In service,
Eric
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks.
Want to learn more about 1:1 coaching? Click here.
Interested in hosting a workshop for your team or company on how to improve executive function skills in the workplace? Click here.
Looking for guidance on how to become an adult executive function coach? Click here.
