Executive Dysfunction is probably the worst part of ADHD, let’s be real.
Like…we can handle the time blindness, and the rejection sensitivity, and we can even deal with some of the lesser-known ADHD symptoms, but there’s something about feeling like you JUST. CAN’T. MOVE.
And we’ve heard quite a bit about how we’re lazy and not trying hard enough all our lives, so it’s still hard to absorb that Executive Dysfunction (almost called it “ED” but that’s a completely different thing so I won’t be doing that) is a thing. It’s real and we can’t always help it.
That’s the main thing I want to point out before I continue: SOMETIMES you’re not going to beat Executive Dysfunction. On those days, it will do no good to beat yourself up. Try your best to get through the day and then try again tomorrow. Please remember this as you read through what I’m going to say next.
And with that, let’s get to a step-by-step here on how to beat Executive Dysfunction.
(as always, if you’d rather watch, the video is here)
Step 1: Make it Visual
I cannot tell you how many ADHDers forget that we have brains that need to see. A large majority of us need to process things visually in order to organize them.
I say all of this because I am going to tell you, first and foremost, that if you want to beat Executive Dysfunction: WRITE SHIT DOWN.
Using a hypothetical here, let’s say that you have three projects coming up. Your brain is going to overload and jump around if you don’t write down everything that your projects entail. And I don’t just mean writing down something like this (I’m only writing down one project because…ADHD, amiright?):
PROJECT 1
-Send email
-Call customer
-Write report
-Make presentation
Instead, make sure you’re visualizing all of the tiny steps. As many as you can think of. So it should look like this:
PROJECT 1
-Email manager for client questions
-Call customer with questions
-Compile answers and edit for manager
-Write full report
- Background
- Client concerns
- Solutions
- Conclusion
-Email all for presentation
-Check final info
-Make presentation
And by the way, a couple things: Firstly, when you’re doing this, try to focus only on the task you’re currently working on; don’t look at everything at once. That’s like Executive Dysfunction super-fuel. And secondly, even if this is for a super simple thing, like sweeping the floor or washing dishes, you can still break it down into steps. EVERYTHING has steps. In fact, the easy stuff will rocket you through the next step, which is:
Step 2: Prioritize and put it into order.
I may have to do a class on this or something, because prioritization is a tough process for ADHDers. But in the meantime, this is what I suggest you do:
- Prioritize each overarching project FIRST. Which thing needs to get done before the others? Does anything have a deadline? Is Project 3 blocked until Project 1 is done? Put those in order FIRST.
- Prioritize individual tasks. For simpler tasks, this is going to be super simple and obvious. You’re not going to be able to sweep the floor if you haven’t gotten the broom yet. For more abstract projects, though, you’re going to want to use what you know about the project itself, and when it’s due. Which brings me to the next step?
Step 3: Schedule it!
If you have work projects, you can probably schedule them out until the deadline, but overall, it’s best not to schedule farther out than a day or so. Reason being: Executive Dysfunction comes with a bunch of fun little perks. One of those is missing or forgetting small details. The best way to avoid this is to make sure you haven’t jumped too far ahead.
This can also help you get moving, because Executive Dysfunction sometimes comes from overwhelm. Ever felt your brain start screaming that you “have 9,000,000 things to do!” to the point where you just get tired and take a nap? That’s often not the case, and our brains have just taken everything in without being able to organize any of it. Writing down when everything really needs to be done can show your brain that you, in fact, only have about three things to do. Or two. Or NONE. And the lifting of that pressure can get you moving again, to the point where you don’t need to even follow other steps. But if you do:
Step 4: Treat yo’self
ADHDers are very familiar with reward systems. We’re often told to dangle rewards in front of ourselves to get moving, and there’s something to it. A number of apps will gamify things, and it’s not unusual to hear people talking about allowing themselves cookies or something in order to get past being stuck.
Some people find this to be a problem, though, because…I mean…we’re adults. What’s stopping you from getting a piece of chocolate now? Or calling it for the day to go watch Netflix instead? Nothing, that’s what.
But here’s the thing: ADHDers want to amp everything up to 11. We hear “self-care” and it must mean a cruise and a helicopter tour. We hear “prize,” and we figure that it has to be a whole batch of cookies and a binge-watch of our favorite shows.
But we can dial that back. It doesn’t have to be all or nothing (I know, right?!). You can pick a reward that will make you happy, but that also isn’t SO tempting that you want to just skip right to it.
For example, you can have a little dopamine rush from just checking things off. Or from getting to move things from “to do” to “in progress.” Or just from getting to say “I do not have to do that horrid thing again for a whole month.”
You don’t need to turn life into a Mountain Dew commercial to reward yourself. And if you’re not quite sure what things raise your dopamine enough to feel rewarded, sit and make a list, and then pick from that list like a menu when it’s time.
And finally…
Step 5 (BONUS): Schedule in your downtime.
Ok so like…yes, Executive Dysfunction is all about not being able to do stuff. But you know what also makes it hard to do stuff?
Being tired.
You know what will make you tired?
NOT SCHEDULING YOUR DOWNTIME.
When you schedule everything, make sure you include breaks and lunches, because if you get into that hyperfocus mode, you could forget to eat, or drink water, or regain your energy. And if you ignore how tired you are, you’ll eventually get to a point where your body will rebel. Then guess who’s getting stuff done?
Not you.
So please, when you’re doing all that scheduling, schedule in breaks, vacations, meditations…whatever you need to get comfortable and rested. Your brain will thank you in the long run, and you’ll be able to get more of the things that you want to, done.
Take care of yourself, and the rest follows. Them’s the rules.
Ready to work together? Check out what I offer in terms of coaching, and then apply to work together!
