The office provided things you didn't realize you needed: a commute that created a transition, colleagues whose presence was a body double, a physical separation between work and not-work. Remote work removed all of that.
What remote work removes
External structure. An office imposes schedule, environment, routine. At home, you create all of it using the executive function that ADHD impairs.
Social accountability. The implicit knowledge someone can see your screen provides external motivation. At home, self-monitoring is your weak point.
Transition cues. The commute, the office door — environmental signals for "work mode." At home, time blindness plus no cues equals work-life blur.
Rebuilding structure
Fake commute. A 10-minute walk before and after work. The commute wasn't wasted time — it was a transition ritual.
Work zone. Even one end of a table. Same spot, same setup, every day.
Virtual body doubling. Focusmate, Discord study servers, or a standing video call. Replace the social accountability the office provided.
Mode-blocking. "Deep work: 10-12. Communication: 1-2. Admin: 3-4." Reduces task-switches, where ADHD brains lose the most. UpOrbit's transition nudges help bridge the gaps between modes so you don't lose 45 minutes in the switch.
Hard stops. An alarm for "work is over." The boundary has to be as concrete as a door because your brain can't feel it.
Remote work can actually be great for ADHD — less sensory overwhelm, flexible scheduling around energy peaks, no commute stress. The key is keeping the flexibility while rebuilding the structure. Not someone else's structure. Yours.