45 AuDHD Office Fixes for Noise, Light and Interruptions

45 AuDHD Office Fixes for Noise, Light and Interruptions

Understimulated at your desk, fried by the room

Bored out of your mind and completely overloaded at the same time. The work isn't hard enough and the room is far too much: the kitchen conversation, the strip light, the person who appears at your shoulder every forty minutes.

This is 45 fixes for the room, not for you.

10 for noise. Headphones on early rather than as rescue, two pairs for two jobs, sound without words, the same sound every day, a standing quiet-room booking, and how to ask for a desk move once, properly.

10 for light and screens. Getting the light above your desk switched off, your own warm lamp, brightness halved, warm screen after lunch, side-on to the window, tinted glasses in the drawer for the bad days.

10 for interruptions and people. Agreeing what headphones mean, blocking two hours as a named meeting, messages three times a day, moving the drive-by, two notifications only, saying your finish line out loud.

10 for your desk and your body. Dull, and the reason the other thirty-five work.

5 things to ask for, word for word. Equipment, rooms, and scheduling — none of them mentions a diagnosis, a condition or your brain. They work whether or not anyone at your job knows anything about you.

The back page is for when the room has already got to you: eight things that work in under a minute.

Written for people employed in an office or hybrid role.

16 pages, PDF, instant download. Print it and tick the boxes, or open it in a notes app and tick on screen. The boxes are also fillable in Adobe Acrobat and most desktop PDF readers — some phone viewers only display PDFs, and the file still reads and prints normally.