Tip 1: Protect Your Back (and secure the best view)

Never face a blank wall with your back completely open to the room. Many adults with ADHD report feeling more distracted, tense, or mentally “on alert” when they can’t easily see the space around them.

When positioning a desk or sofa, try using the Command Position: a solid wall behind you (Refuge) combined with a clear view of the room, doorway, or window (Prospect). Research in environmental psychology suggests that spaces balancing “prospect” and “refuge” may help reduce cognitive strain and support focus in overstimulating environments.

A recent exploratory EEG study by J. Parke found that some adults with ADHD showed signs of increased cognitive load and hypervigilance when seated with their backs exposed in open environments.

Secure your back, open your view, and create a space that feels calmer and easier for your mind to settle into.