Designing ADHD friendly spaces
Keeping Sensory Processing in Mind
People living with ADHD require living and workspaces to be flexible and adaptable. It is best to design spaces that allow for flow, supporting focus and emotional well-being whilst minimising the potential for sensory overload.
In terms of layout, open concept designs work well integrated with zones for specific tasks. Dedicated quiet zones are useful away from high-activity areas for example a reading room or study nook can help structure relaxation times into their routine. Awkward corners can become areas of clutter so be mindful to minimise these, instead make considerations for open storage where items can be placed that are unlikely to make their way into the cupboards (or leave cupboard doors open).
People with ADHD can struggle with “task switching”, hence moving between different spaces of the home or office to complete tasks can help with motivation, as the visual cues in the environment signal commencement of a new activity. Flexibility is also required, with movement-friendly workstations (think adjustable desks and rolling chairs) and spaces with small fidget items, subtle sensory textures and even rocking chairs can help with concentration. Sound-absorbing materials such as carpets, curtains, and acoustic panels can help to reduce noise distractions and decrease unnecessary sensory processing.
Reliance on visual cues is strong for people with ADHD as they utilise this for memory prompts, hence items such as transparent bins, labelled drawers, and open shelving with baskets help keep items accessible without appearing cluttered. Colour coding also helps with memory prompts. Hooks, cubbies, and trays near the entrance or in a specified office space to the home can prevent misplaced keys, wallets, and phones (no hot desks please!).
Most important is going to be creating a sensory-friendly environment, given the propensity for sensory overwhelm in people living with ADHD. Natural lighting is ideal or alternatively warm, dimmable lighting is an adequate alternative. Colour schemes should involve earthy tones, with soft blues and greens. Look for “muted” or “neutral” tones. Soft fabrics and smooth surfaces provide comfort and are grounding, yet subtle textures can promote sensory processing for concentration.
Integrating nature into spaces is also helpful, as this also promotes relaxation and calming for active brains, plus easy movement into play areas with mini trampolines or yoga mats, encourages short periods of exercise helpful for emotion regulation and shifting state when annoyed, frustrated or feeling stuck. Open plans where outside areas blend into inside areas is also ideal.
Advances in technology have also become quite helpful for people living with ADHD where smart speakers, programmable lights, and visual reminders can aid time management. One caveat is however clocks, where analogue clocks are better suited given their visualisation of time by movement. Smart lighting can adjust brightness during various times of the day depending on activities.
Whilst housing and workplace accommodations can be a luxury for some, most of these tips can be integrated in all spaces. ADHD is a neurodevelopmental disability where symptoms are consistent over time and generally do not change. Accommodations can however be made to decrease the severity of symptoms and assist in maintaining emotion regulation. Understanding that people with ADHD do not lack attention, however experience challenges related to sensory processing due to how much attention they are utilising, can help with designing spaces that make life feel much more pleasurable and less likely to feel like a chore.
