The Quiet Revolution- Making Open Offices Work for Everyone
For many neurodivergent individuals, particularly those with autism, ADHD, or sensory processing differences, open-plan offices can present significant challenges. The constant visual movement, background conversations, fluorescent lighting, and unpredictable noises can quickly lead to sensory overload.
Understanding Sensory Overload
Sensory overload occurs when your nervous system receives more input than it can effectively process. Signs you may be experiencing sensory overload include:
Increased irritability or anxiety
Difficulty concentrating or completing tasks
Physical discomfort (headaches, muscle tension, fatigue)
Feeling overwhelmed by seemingly simple stimuli
Strong urge to leave the environment
Practical Strategies for Open Offices
Environmental Modifications
When possible, request the following accommodations:
Designated quiet workspace: A corner desk or area with less foot traffic
Noise-canceling headphones: High-quality ones can be a reasonable accommodation
Anti-glare screen protector: Reduces eye strain from screen reflections
Desk lamp: As an alternative to overhead fluorescent lighting
Privacy screen: Reduces visual distractions from movement in your peripheral vision
Strategic seating: Away from high-traffic areas, kitchens, or noisy equipment
Personal Coping Techniques
Even without formal accommodations, these techniques can help:
Sensory breaks: Schedule 5-10 minute breaks in a quieter location
Grounding exercises: Use the 5-4-3-2-1 technique (identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste)
Deep pressure: Weighted lap pads or compression clothing can be calming
White noise: Apps that generate consistent background noise to mask unpredictable sounds
Sensory diet: Scheduled activities that meet your sensory needs throughout the day
Communication Strategies
Clear communication about your needs is essential:
Frame accommodations in terms of how they improve your productivity
Suggest trial periods for accommodations to demonstrate their effectiveness
Prepare specific examples of how sensory challenges impact your work
Know your legal rights regarding reasonable accommodations
Consider using a Workplace Passport to document needs and accommodations
Technology Solutions
Several tech tools can help manage sensory input:
Focus apps: Software that blocks distractions and creates a more controlled digital environment
Calendar blocking: Designate focus time where interruptions are minimized
Project management tools: Organize tasks visually to reduce cognitive load
Digital noise-filtering earbuds: Some can reduce background noise while enhancing speech
Light filtering apps: Reduce blue light and screen brightness
Creating a Sensory Emergency Kit
Keep these items accessible for challenging days:
Favorite calming scent (lotion or essential oil)
Textured fidget tool
Sunglasses for light sensitivity
Earplugs for sudden noise emergencies
Water and preferred snacks
Written reminder of coping strategies
When to Consider More Significant Changes
Sometimes, despite your best efforts, an open office may remain incompatible with your neurology. Consider:
Requesting hybrid or remote work arrangements
Exploring job roles with more independent work
Discussing a workspace relocation within your organization
Looking for companies with more sensory-friendly environments
Conclusion
Managing sensory needs in an open office requires a combination of environmental modifications, personal coping strategies, clear communication, and sometimes technology solutions. Remember that requesting accommodations isn't asking for special treatment—it's creating the conditions that allow you to perform at your best.
By using these strategies, many neurodivergent professionals successfully navigate open office environments while protecting their sensory well-being and maintaining their productivity.
Remember that self-advocacy is a skill that develops over time. Start with small requests and build confidence in expressing your needs professionally.
