Space Design for ADHD with Stephanie Scheller

In this episode of the Adulting with ADHD podcast, we dive into how space design can impact individuals with ADHD, featuring insights from Stephanie Scheller, an entrepreneur and expert in neurodivergent-friendly environments.

Please support this show by leaving a review, sharing this episode with friends, and visiting Patreon.com/adultingwithadhd for the podcast archives!

Summary

In this episode of the "Adulting with ADHD" podcast, host Sarah S. interviews Stephanie Scheller, entrepreneur, event producer, and founder of Grow Disrupt. The conversation focuses on how intentional space design can help neurodivergent professionals—especially those with ADHD—improve focus, creativity, and productivity. Stephanie shares practical insights from her experience designing events and workspaces, including the impact of ceiling height, lighting, scent, clutter, and physical comfort. She emphasizes that there is no one-size-fits-all solution and encourages listeners to experiment and find what works for their unique needs. The episode is packed with actionable tips for adapting both event and personal workspaces to better support ADHD brains.

In this episode

"Having a scent that is my work scent, that I turn on, moves my brain almost instantly into actual focused work mode... It takes so much of the stress out of me having to have a routine and have a this and do this... to get myself in focus mode."

• Introduction to Stephanie Scheller and her journey designing ADHD-friendly events

• How ceiling height can influence creativity and focus

• The role of lighting: using indirect and colored lights to direct attention and reduce eye strain

• Harnessing scent as a cue for focus and memory, and the science behind it

• The importance of minimizing clutter to free up mental energy

• Reducing physical fatigue by optimizing seating, desk height, and workspace ergonomics

• The value of greenery and natural elements for calming the brain

• Customizing space design: why what works for one person may not work for another

• First steps for adapting your space: self-awareness and identifying sources of strain

• Resources for learning more and connecting with Stephanie online

Transcript

[Sarah S.]
So, Stephanie, can you share some examples of how specific elements in space design, like room layout or lighting, have proven effective in managing ADHD during these events?

[Stephanie Scheller]
Yes, I'm excited you asked this question because that was one of the things, right? My whole event process started with wanting to create an event where the event was the product, where people didn't have to buy additional coaching and consulting on the back end. I realized in order to do that, I had to keep these people focused, which was proving to be very difficult to do. Unknowingly, I had accidentally attracted all these ADHD people. I started noticing, over 2018, 2019, 2020, I started just testing things out and finding what was working and what wasn't. Then it wasn't really till 2021 and 2022 that I started to find like, there's actual studies behind this stuff.

So, for example, ceiling height, which is a weird one, but we always have, as often as we possibly can, really, really tall ceilings in the main room where we're doing ideation and creation and conversations, because higher ceilings—individuals, they found with higher ceilings will think more creatively. So we'll put people in the breakout rooms in a lower ceiling room or we'll make the room feel smaller so that it's easier to focus. Ceiling height, which then like in my own office, I just tell people like I literally do like build pillow forts when I really have to focus because it lowers my ceiling because I have these cathedral ceilings so I can't really do anything.

Other things like room layout, lighting. We have also found having lighting that bounces off the walls to direct, so we'll put lights right up against the walls, so it bounces off. We try to avoid having overhead lights because it's actually incredibly harsh on people's eyes because then you have a shadow over what you're looking at down on your plate, right, where you're taking notes. So we try to avoid overhead lights as much as possible. We try to lean on daylight and then we will have these lights that are bouncing off the walls that is then pulling people's attention towards the front of the room. By having these lights that move people's attention towards the front of the room, it also makes a huge difference in just keeping them focused all day long.

[Sarah S.]
That is so next level. So you might have just answered number two, but I'll ask it. What's one aspect of space design that people often overlook but can significantly impact ADHD adults?

[Stephanie Scheller]
I have a different one for this because this is something no one thinks about. We actually fell into this one by accident. Early 2022, I walked out of my office, went into the bathroom, and there was this Bath and Body Works body spray sitting on the counter that I hadn't even paid attention to. My boyfriend had got it for me on our very first date. I picked it up, smelled it, and had this instant flashback to that exact evening. I remembered the layout of the space, my boyfriend at the time, all of it. It was like a movie moment, a flashback.

So we know scent is closely tied to memory. What if we could come up with a custom scent for our events that we could then pipe into the room and then send home with people so that when they're working on their business throughout the year, all they need to do to remember what they learned at the event is smell the scent? At our flagship event in January 2022, we had a neuroscientist come to the event and after the event he said, "You just Pavlov trained your entire audience." You spent two days teaching these people that this scent is a dopamine releaser in the brain, which means since dopamine is the trigger that moves us from focus mode to create mode, you literally gave them the magic switch.

So what I've learned to do with people is pick a scent that is your work scent. Citrus and herb notes are really great for working scents because they support focus and energy. Pick a scent, a candle or diffuser or something, and have that be your work scent. What you'll find is having a scent that is your work scent, that you turn on, moves your brain almost instantly into actual focused work mode. It takes so much of the stress out of having to have a routine to get yourself in focus mode. It takes a minute to train the brain on it, but at some point all of a sudden it clicks.

[Sarah S.]
I'm totally thinking about my morning yesterday and four hours down the drain doing the dance that you're talking about. I can't wait to try this. That is so cool.

[Stephanie Scheller]
It takes a minute to train the brain on it, but at some point all of a sudden it clicks. At our events, I train your brain for you, but at home you can still train your brain. People come to me, they're like, I did not think it was going to actually help, but it does.

[Sarah S.]
I'll take it, man. I'll try everything. It's fine.

[Announcer]
If you're listening to this show, you get how stress and overwhelm can wreak havoc on your life and how sometimes the issue runs deeper than that. That's where ADHD online comes in. They offer a thorough, clinically backed assessment that not only checks for ADHD, but also screens for anxiety, depression, and more. To save $40 and to get on the path to relief now, visit ADHDonline/adulting with ADHD and use promo code AdultingADHD40.

[Announcer]
Most home fire and carbon monoxide fatalities are preventable with the right safety products, including smoke and carbon monoxide alarms that can alert you when a hazard has been detected. Teach kids that when they hear beeps that last, they need to get out fast. Join Kida in highlighting the importance of fire and carbon monoxide safety preparedness in homes across the country. So our families and especially our children can always feel safe. To learn more, get involved and help us spread the word about the importance of fire and carbon monoxide readiness. Visit causeforalarm.org.

[Stephanie Scheller]
Aside from scent and lighting, one of the things that we do very intentionally with our space design is making sure there is no clutter in sight. We want the brain freed up to focus on the material, on the content. The brain recognizes the clutter—even when we aren't consciously recognizing it, it's still eating away at the amount of energy available in the brain to focus. At our events, everything gets cleared, everything is in boxes and bins, wires are organized, stuff is pulled back from the stage. At my office, I do the same thing. Once a week, I clear off my entire desk and make sure I have a clutter bin that's below the desk so that everything just gets swept down there and then I go through it once a month and throw away all the things I forgot are in the bin. I try to clean up at the end of every day, just reorganize and clean up the clutter because I don't want my brain being pulled into having to deal with clutter that I'm not even recognizing is existing there for me.

[Sarah S.]
I can't wait to fix my office after this conversation. I'm so excited to hear all this because I do all the things, you know, and it's like, why is this still so hard? So this really feels like I never put thought into how much it takes out of you all these things. That is so fascinating.

[Stephanie Scheller]
That's the biggest thing. I think a lot of times we are fighting so hard, as individuals with ADHD, to deal with the upfront issues, like, okay, I need to focus more, that we're forgetting all of the little things that are making it either harder or easier. Setting up your space, I know it's not a silver bullet for finding perfect focus, but it goes such a long way. I did a training a couple of weeks ago for a bunch of people. I've already had people reaching out going, I just changed my lighting and I am so much more focused. I just changed X and I can't believe what a difference it makes. If you just set up your space intentionally, it can make that much of a difference for you and so I'm excited to hear how it changes for your office and what it changes for you too.

[Sarah S.]
Yeah, I'll have to let you know. So what are the key considerations when designing a space intended for individuals with ADHD based on your experience and research?

[Stephanie Scheller]
In terms of general space design, especially for individuals with ADHD, what works for one person isn't always what works for another person. I recommend colored lights because you find the color combination that really helps support your focus brain. For example, I've got a blue light, a purple light, and an orange light going on in the background. This is the combination that really kind of helps put my brain in focus mode. If I need to, I can change the colors. It's really about finding what works for you. We've had to with our events become very conscious that what works for one person doesn't always work for another person. For example, we have tables at the back of the room for people who need to stand up, like cocktail tables. 85% of the room won't even notice that, but the 15% of the room that it matters to, it really matters to them.

When it comes to designing a space intended for individuals with ADHD, collect as much information as you can. Stuff like clearing the clutter, using lighting to be very intentional with where you're directing your attention, getting your scents. But keep in mind that you have to find what works for you. Every one of us, our lived experience is a little bit different. ADHD comes so often with coexisting diagnoses that everyone has a little bit of a different way of engaging with the world. Try the things that seem like they're going to work. If they don't work, that's fine, let it go and move on. Don't turn this into a, "Well, Steph said this works, so now I have to beat myself up because it doesn't seem to be working for me." Just let it go and keep moving.

[Sarah S.]
100%. So what would be the first step someone could take to adapt their personal or professional space to better manage their ADHD symptoms?

[Stephanie Scheller]
I think the first step is just stepping back and doing a self-awareness scan or an analysis scan of what is working and what is not working. Especially inside of a workspace area, what is going on that is causing physical strain for you? Maybe your lighting is not working for you. Maybe your desk is not the right height. Maybe your chair is not the right height. Anywhere that you are adding physical strain to yourself when you're trying to be in focus mode, it's going to backfire. I know some people like to argue that sometimes having a little bit of physical strain helps make you sharper. Yeah, but not long term. Especially if you're trying to set up a working space, identify what areas are stressing you out and causing physical strain. I would start with clearing the clutter, get the clutter out of the way. I would recommend getting some greenery or nature in there. Studies show that looking at man-made items tends to stress the brain out, whereas looking at nature and greenery actually calms and relaxes the brain. I have a little garden area over here that when I'm having a really challenging time, I will actually go sit on my little couch and look at my little garden area for a few minutes. I have greens and stuff behind me because I want to make sure that I'm giving my brain something to relax with, so that it's not always in that uptight mode. So that was probably more than a first few steps, but start with a self-analysis, then go from there.

[Sarah S.]
I love it, man. This mental list I'm making right now. I cannot wait to work on my office. To that end, can you recommend any resources or tools for our listeners who are interested in exploring space design like this further?

[Stephanie Scheller]
I really need to work on this because everything I have is a whole bunch of studies from over here and over there, but nothing that really combines all of this together. We're working on that. We have not yet gotten that released. Right now, probably the best way to try and keep exploring that would be to check out my company website, the Grow Disrupt website, and get on the mailing list because I send out tips every other week on how to manage your ADHD using the stuff that we've learned for our events. Also, when I finally do get a resource or ebook or whatever I decide to do on this put together, that will be the list that will get notified that that's ready to go. I don't know of anyone else talking about this right now, so I don't have a better option for that right this second.

[Sarah S.]
That's incredible. Stephanie, thank you so much for being on the show. Can you tell the listeners where they can find you online?

[Stephanie Scheller]
Yeah, the company website is growdisrupt.com, like grow your business in a new and disruptive way. I spend way too much time on LinkedIn and on TikTok, honestly, although I don't post on TikTok, I just stalk TikTok. But I spend a lot of time on LinkedIn just under Stephanie Scheller. If someone wants to learn more about me as an individual, I have my personal website, which is thestephaniescheller.com, like the one and only. There are links to all of my social media on that site as well and people can get a hold of me in the contact form there. I love talking about this stuff, so people have questions, bring it on. I would love to have these conversations.

[Sarah S.]
Wonderful, Stephanie. Well, thanks again for being on the show.

[Stephanie Scheller]
Thank you for having me on. I'm super glad we got to talk about this and hopefully give some people, beyond just you with now your overflowing ideas, hopefully we have some additional listeners with some cool new ideas too.