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How Can I Manage Sensory Sensitivities in My Workspace? 

PostedOctober 27, 2025
UpdatedOctober 27, 2025
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If you live with ADHD, even a normal workday can feel overwhelming bright lights, background chatter, and constant notifications can quickly drain focus. According to NICE guidance (NG87), ADHD often involves differences in sensory processing that make it harder to filter distractions or tolerate fluctuating environments. 

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Why the Workspace Environment Matters 

The NHS England ADHD Taskforce (2025) highlights that sensory overload from noise, movement, or light increases executive strain, leading to fatigue and reduced productivity. Similarly, the Royal College of Psychiatrists (2024) notes that people with ADHD often have heightened sensitivity to sound and light, which can trigger stress or emotional overwhelm if not managed. 

Reducing unpredictable sensory input such as inconsistent noise or flickering light can improve attention and lower stress responses in adults with ADHD. 

Evidence-Based Adjustments for a Sensory-Friendly Workspace 

According to NHS and occupational therapy guidance, small environmental changes can make a big difference in comfort and concentration: 

  • Sound control: Use white noise or noise-cancelling headphones; position your workspace away from busy corridors. 
  • Lighting: Opt for natural or adjustable light instead of harsh fluorescents. 
  • Visual simplicity: Keep your desk clutter-free and use calming, neutral colours to reduce visual noise. 
  • Temperature and texture: Maintain steady room temperature and choose comfortable materials for seating or clothing. 
  • Movement breaks: Short, scheduled breaks help reset your sensory system and prevent overload. 

Occupational therapists and behavioural coaches often help identify triggers and design practical adjustments. Programmes like Theara Change combine behavioural therapy and environmental coaching to support sensory regulation and emotional balance for people with ADHD. 

The Takeaway 

Sensory sensitivities in ADHD are not a weakness; they are part of how your brain processes information. According to NHS and NICE guidance, managing light, sound, and sensory input through structured adjustments and self-awareness can reduce stress, improve focus, and make your workspace truly work for you. 

Try an online ADHD test
Victoria Rowe, MSc, author for my patient advice - mypatientadvice.co.uk
Victoria Rowe, MSc
Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS, author and a reviewer for my patient advice - mypatientadvice.co.uk
Dr. Rebecca Fernandez, MBBS
Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.