That familiar feeling of needing to move, shift, or escape your desk can turn productive workdays into an uphill battle. When your mind races faster than your ability to focus, or when sitting still feels physically uncomfortable, work becomes exhausting rather than engaging.

Managing workplace restlessness involves creating regular movement breaks, optimising your workspace with fidget tools, breaking overwhelming tasks into smaller chunks, and addressing potential underlying causes like ADHD through proper assessment and support.

The truth is, workplace restlessness rarely fixes itself by willpower alone. Whether it’s triggered by under stimulation, stress, neurological differences like ADHD, or simply a mismatch between your energy patterns and your work environment, the key lies in understanding your specific triggers and building a toolkit of practical solutions.

Understanding Workplace Restlessness

Workplace restlessness manifests in different ways. You might find yourself constantly shifting in your chair, tapping your feet, struggling to concentrate on tasks, or feeling an overwhelming urge to move around. Some people experience mental restlessness, where their thoughts race and they can’t settle into deep work.

For adults with ADHD, restlessness is often a core symptom that can significantly impact work performance. The NHS explains that hyperactivity in adults typically presents as inner restlessness rather than the obvious physical movement seen in children. If you’re experiencing persistent restlessness alongside difficulties with focus and attention, it might be worth exploring whether ADHD could be a contributing factor.

If you’re recognising these patterns and wondering about ADHD, our team can help you explore this further. Learn more about our adult ADHD assessments to discuss your concerns with our specialists.

Immediate Strategies to Manage Restlessness

Create Movement Opportunities

Your body might be telling you it needs more physical activity. Try incorporating these movement breaks:

  • Set a timer to remind yourself to stand up every 30-45 minutes
  • Take walking meetings when possible
  • Use the stairs instead of the lift
  • Do simple desk stretches or shoulder rolls
  • Walk to speak with colleagues instead of sending emails

Even two-minute movement breaks can significantly reduce physical tension and mental restlessness.

Optimise Your Workspace

Your physical environment plays a crucial role in managing restlessness:

  • Fidget tools: Keep stress balls, fidget toys, or even a pen to click quietly. These can channel restless energy without disturbing others.
  • Adjust your chair: Ensure your feet are flat on the floor and you can shift positions comfortably. Consider a stability ball chair if your workplace allows it.
  • Lighting and noise: Poor lighting or distracting noise can worsen restlessness. Use a desk lamp if needed and consider noise-cancelling headphones.

Break Down Overwhelming Tasks

Sometimes restlessness stems from feeling overwhelmed by large tasks. If you find that daily tasks overwhelm you, try these approaches:

  • Split large projects into smaller, manageable chunks
  • Set clear priorities for each day
  • Use timers to work in focused 25-minute blocks (Pomodoro technique)
  • Celebrate small wins to maintain motivation

Struggling with task management and feeling overwhelmed? Our assessment team can help identify if there are underlying reasons making daily tasks feel impossible. Book an appointment to get started.

Long-term Strategies for Workplace Restlessness

Establish Consistent Routines

Creating structure can significantly help manage restlessness, especially if ADHD is a contributing factor. Adults who discover they have ADHD often find that understanding their symptoms helps them develop better coping strategies.

Try these routine-building techniques:

  • Start each day with the same sequence of tasks
  • Schedule specific times for checking emails
  • Block out focused work time in your calendar
  • End each day by preparing for tomorrow

Address Underlying Stress and Anxiety

Restlessness often increases when we’re stressed or anxious. The connection between ADHD and anxiety means that managing one condition can help improve the other. Regular exercise is particularly beneficial when feeling hyperactive or restless, as physical activity can help channel excess energy productively.

Consider these stress-reduction approaches:

  • Practice deep breathing exercises during busy periods
  • Take proper lunch breaks away from your desk
  • Speak with your manager about workload if needed
  • Consider workplace counselling services if available

Know When to Seek Professional Help

While lifestyle changes can be very effective, persistent restlessness might indicate an underlying condition that requires professional support. If you’re experiencing:

  • Constant inability to sit still or concentrate
  • Restlessness that affects your work performance
  • Additional symptoms like forgetfulness, impulsivity, or mood changes
  • Sleep problems related to restlessness

It may be time to explore whether ADHD or another condition is contributing to your symptoms. Adult ADHD symptoms can present differently than childhood symptoms, and many adults don’t realise they have ADHD until they start investigating persistent workplace challenges.

If these symptoms sound familiar, don’t wait to seek clarity. Our experienced team can guide you through the assessment process. Contact us today to discuss your next steps.

Creating a Restlessness Management Plan

Managing workplace restlessness effectively often requires a combination of strategies tailored to your specific situation. Start by identifying your main triggers:

  • What times of day do you feel most restless?
  • Which tasks or environments worsen your symptoms?
  • What activities or breaks help you feel calmer?

Keep a brief log for a week to spot patterns, then gradually introduce the strategies that seem most relevant to your situation.

For some people, learning that how an ADHD diagnosis can help provides the framework they need to understand their restlessness and develop targeted coping strategies. A proper assessment can open doors to workplace accommodations, treatment options, and most importantly, self-understanding.

If you’re struggling with workplace restlessness and suspect ADHD might be a factor, you may be entitled to reasonable adjustments under UK employment law that can make a significant difference to your daily work experience.

Frequently Asked Questions

Yes, ADHD commonly causes workplace restlessness. In adults, hyperactivity often presents as inner restlessness, fidgeting, difficulty staying seated, or feeling mentally “on the go.” This can significantly impact concentration and work performance, making it harder to complete tasks that require sustained attention. If you’re experiencing these symptoms and wondering about ADHD, learning about adult ADHD diagnosis can help you understand the assessment process and available support.

The fastest ways to manage workplace restlessness include: taking 2-minute movement breaks every 30 minutes, using fidget tools like stress balls, doing desk stretches, changing your position regularly, and practising deep breathing exercises. These techniques can provide immediate relief without disrupting your work flow.

Occasional restlessness at work is normal, especially during stressful periods or when doing repetitive tasks. However, persistent, daily restlessness that affects your ability to concentrate or complete work may indicate an underlying condition like ADHD, anxiety, or another health issue that could benefit from professional evaluation.

Consider professional help if your restlessness: occurs daily and impacts work performance, comes with other symptoms like difficulty concentrating or mood changes, doesn’t improve with lifestyle changes after 4-6 weeks, or causes significant stress in your work or personal life. Early intervention can prevent problems from worsening.

Focus on solutions rather than problems. You might say: “I work more effectively when I can take short movement breaks” or “I’m exploring ways to manage my energy levels throughout the day to improve my focus.” Many employers are understanding about reasonable accommodations that improve productivity.

Managing restlessness at work is absolutely possible with the right approach. Whether your restlessness stems from work stress, environmental factors, or an underlying condition like ADHD, the strategies outlined here can help you create a more comfortable and productive work experience.

Remember that seeking professional guidance isn’t a sign of weakness – it’s a proactive step towards understanding yourself better and improving your quality of life. If you’re ready to explore whether your workplace restlessness might be connected to ADHD or another condition, our team is here to support you through the process.

About KPI:Access

At KPI:Access, we understand that workplace challenges like restlessness can significantly impact your daily life and career satisfaction. As part of the KPI:Health group, we specialise in connecting individuals with affordable, accessible ADHD and autism assessments throughout Croydon and London.

Our approach is built on three core principles: rapid access (appointments often available within days), no exclusions (everyone seeking help is supported), and self-referral (no GP referral needed). We work with GMC-registered specialists who follow NICE guidelines and Royal College standards, ensuring you receive the highest quality care.

With over 300,000 people helped across our network and a 99.2% patient satisfaction rate, we’ve built our reputation on providing compassionate, professional support when you need it most. If workplace restlessness is affecting your life, our experienced team can help you explore whether ADHD or other conditions might be contributing factors, giving you the clarity and tools you need to thrive at work.

Don’t let workplace restlessness continue to impact your career and wellbeing. Get in touch with our team today to discuss how we can help you find answers and effective solutions.