This is ADHD Coach Ryan with Stimuli. Today we will be taking the next step into our topic of ADHD in the workplace, which is setting up an ADHD friendly workspace. Because your workspace will set you up for focus and success in the workplace. If you find yourself easily distracted, and constantly disorganised your workspace is either a result of, or is producing, a disorganised workflow and a distracting work environment. Because, what you have in front of you will ultimately determine what you focus on. And what you focus your energy and attention on rhat's going to direct where you end up. So your workspace is both a reflection and an influence of your inner world.You may be thinking the same thought that I normally have. "I am way too busy to take time to clean up my workspace." I totally understand, because we all feel so scattered right? Now, what if we could change that though, and instead install a new belief: "I am worth it. I am worth setting myself up for success." Now, we all have different workspaces. For many, it's a desk, for others, a hospital, a garage, a classroom, construction site, studio, storefront, office, a home. So just as a chef doesn't start cooking until all of the ingredients and tools are in place, we need to think about all that we need, right there in front of us. You need a blueprint, a recipe, a plan, something that you can rinse and repeat on a regular basis, having everything you need and knowing where they are all located. That's going to create a high quality experience and a high quality result. Now I know, I know, you might be thinking, "I have ADHD, I'm easily distracted. Tell me what to do, Coach Ryan," don't worry, I've got you. Let's use a real life example. If you're a knowledge worker, in other words, staring at screens and moving the mouse all day long, then you're probably at some sort of workstation. It may be remote, if you're working from home, or it might be at a desk in an office. Now, while the Open Office concept that we hear about at all the trendy tech companies sounds really cool and inclusive, in theory, open conference tables, standing desks, low walls to invite more conversation - they really sound good, but they are terrible for ADHD in actuality. Since those of us with ADHD are easily distracted, both visually and auditorily, this kind of setup just doesn't really work for us that well. We need noise cancelling headphones, we need consistent lighting that doesn't flicker flash or Buzz. We need some focus time to work alone. Or in group settings where people at least agree to not constantly interrupt us, we need a desk clear of everything except the one thing that we're currently working on. In short, we need to keep focused on one thing at a time. Because let's be honest, multitasking is a myth, but we'll cover that in another session.And with that in mind, I want to share with you Coach Ryan's number one tip for my fellow knowledge workers, or anyone who works on a computer all day. Ready? Okay, just want to make sure you're paying attention. Here it is: Don't open email, first. "Wait, what? Is he serious?" I am so serious. Do the job you need to do first. And then you can open your email afterwards. The reason why I say this is because, when we open our emails, we make other people's problems our priorities. And that's backwards. Because when you're done checking your email, then it's time to close it. Woah. That's right, we get to choose the flow of messages that come in to us and when we want to look at it. Now don't secretly keep it open behind all of the tabs that we're working on. I promise, limiting access to email makes everything else you do so much easier.Let's use our imagination for a minute. Take a breath in... and out through the mouth. Our goal with these audio programmes from Stimuli is to help you to create the life that you want and deserve. Let's picture your ideal workspace. And why is imagining your ideal workspace helpful, you might ask? Oh, thank you for hypothetically asking. Because anticipating your future needs for your future success is key. Okay, now let's think about this. Look at the space around you, or if you're not there right now, like I said, use your imagination picture it in your mind. What do you see in your workspace? What's within arm's length of you? What does everything look like? What are the pieces of your workspace that bring you stress? Exactly, like that stack of papers that you haven't gone through in several weeks. What are the things that spark joy? What brings on anxiety? How about calm? Like pictures of your loved ones, awards and recognition you've received. What else would be an ideal workspace for you? What would it look like? And how would that be different from your workspace right now? Feel free to relisten to this audio and write some of those down, write down the answers. What is one action item that you can commit to taking to improve your workspace the next time that you're there, if you're not there, right now? Here's a checklist of some other items that are very important for those of us with ADHD. Have a notebook to capture ideas because you know that they come at the worst times. Have sticky notes for reminders that you can put in a place you'll see. Have writing utensils that you enjoy using. Make sure to have a water bottle to stay hydrated and have something to fidget with too.In closing, many of us feel embarrassed or a sense of shame because of the state of affairs that our workspaces are in. Our goal is to help you change that feeling. Investing time in straightening things up regularly. It is an investment, but it's an investment in your own well being. And that's what's important. Your workspace. That's what it's all about. If you won't give yourself permission, let me give you permission right now. Your mental health is worth the investment of time to straighten up the environment. Create and keep a workspace that inspires you that allows you to stay calm and focused while you're there. And when it eventually gets messy, as it has a way of doing, then you can return to this audio, listen to my voice while you tidy things up a bit. And I promise by the time you get to the end to listening to it. Your workspace will be better than it was when you started. You could even make it part of a routine. Thank you so much for listening. You've got this. I believe in you.