60 minutes · 6 steps

The ADHD Work-From-Home Routine (that survives the couch pull)

The office gave your brain external cues: dress code, commute, colleagues, meetings. Remote strips them out. This routine rebuilds them at home.

The routine

1
0-15 minFake commute
Walk around the block before opening the laptop. Non-negotiable.
2
15-20 minShoes and 'work clothes'
Cue for your brain: we are working now, not lounging.
3
20-25 minOne-tab start
Close everything. Open only the task's first tab.
4
25-50 minFirst 25-minute sprint
One task. Timer visible. Phone in a drawer.
5
50-55 minStand-and-move break
Walk, stretch. No phone. No refrigerator.
6
55-60 minReboot: name next task
Pick the next task's 2-minute first move. Start it.

Working from bed

Same chair, same desk, every day

Slack open all day

Slack twice a day, batched

'I'll shower after lunch'

Shower before the laptop opens

Run this in Spark

Spark opens each step at the right time, on your phone, with a visible timer. No planning, no willpower.

Do I really need a fake commute?

Yes. It's the single highest-leverage habit ADHD remote workers report. Even 10 minutes outside works.

What about meetings?

Stand for calls when possible. Camera on. Meetings are your externally-cued focus blocks — use them.

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