How can I create a distraction-free workspace at home? 

Working from home can be particularly challenging for adults with ADHD, where every sound, notification, or visual distraction can interrupt focus. Yet, evidence from NHS advice and NICE guidance (NG87, 2024), shows that with the right environmental structure, it’s possible to build a workspace that supports attention and reduces stress. By making small but deliberate changes such as managing lighting, reducing clutter, and introducing sensory balance you can create an environment that helps your brain stay calm and engaged. 

Creating an ADHD-friendly environment 

According to NICE guidance (NG87, 2024), adults with ADHD benefit from structured, low-stimulation environments that help maintain focus and reduce mental fatigue. NHS advice also highlights that a calm, predictable workspace supports attention and self-regulation by lowering sensory overload. Many occupational therapists agree that this approach can reduce stress and improve productivity at home. 

Environmental adjustments 

Lighting, noise, and clutter have a major influence on concentration. Research published in Scientific Reports (Awada et al., 2022) found that moderate white noise, around 45 dB, improved sustained attention and accuracy. Similarly, NHS occupational therapy frameworks recommend decluttering visual fields, using consistent desk layouts, and separating work and rest zones to support executive functioning. The Leicestershire Partnership NHS Trust also notes that dim lighting, neutral colours, and organised surfaces can help limit distractions. 

Behavioural and practical strategies 

NHS Living Well ADHD and the Royal College of Occupational Therapists encourage combining environmental changes with behavioural routines. Time-blocking and visual planners can help manage executive function challenges, while using noise-reducing headphones or white-noise playlists can maintain focus. Occupational therapists also suggest creating fixed “reset points” in the day to restore concentration and prevent overload. 

For those seeking clinical assessment or ongoing medication reviews, private services such as ADHD Certify provide ADHD assessments for adults and children in the UK, following NICE-aligned diagnostic frameworks. 

Key takeaway 

Creating an ADHD-friendly workspace means designing a calm, predictable setting that reduces cognitive load. Gentle lighting, minimal clutter, and structured routines can make a meaningful difference.