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.