Checklist for sensory disruption and ef

✨ Quick Tip for Focus – Post This Where You'll See It!

Before you start working, take a moment to check in with yourself. This 30-second sensory check can make a huge difference:

🔍 The 30-Second Comfort Check:

☐ Light – Too bright? Too dim? Any glare on your screen?

☐ Sound – Need quiet? Want background noise? Distracted by sudden noises?

☐ Temperature – Too hot? Too cold? Is a draft bothering you?

☐ Movement – Need to fidget, rock, or bounce? Is your chair comfortable?

🛑 Why this matters:

When these little things are off, they disrupt focus, drain energy, and make it harder for your ADHD brain to stay on track.

👉 Pro tip: Print this out or stick it somewhere visible – by your desk, on your wall, or even as a note on your monitor.

🛠️ Workstation Fix-It List

☑️ Light – Add a desk lamp, adjust blinds, or try blue light glasses.

☑️ Sound – Use noise-canceling headphones or a white noise app.

☑️ Temperature – Keep a sweater nearby or use a small fan.

☑️ Movement – Try a wobble cushion, fidget toy, or standing desk option.

Why this matters: Small adjustments can prevent distractions and help your ADHD brain stay focused and comfortable.

➡️ Start here: Next time you sit down to work, take 30 seconds to check all four comfort points. Fix what bugs you before you try to focus.

You are allowed to check in with yourself – to ask if you're comfortable instead of just pushing through and masking. When you do, you'll feel more regulated and productive.

If only someone had taught you that sooner!

Kristen

P.S. Finding it hard to focus even after fixing these? Keep a quick note of what sensory issues pop up during your da