#Executive function

[usernamesarehard1]

Only being interested in career paths that require lots of higher education while also having really bad executive dysfunction due to AuDHD is such a weird combination.

Like, i want to learn everything and I'm so interested in everything, but i can't actually sit and study anything.

[nightmare-from-heaven]

Hey. Your brain needs to de-frag. Literally it needs you to sit there and space out.

If you want your memory or executive function to improve, stare out a window at the skyline or sidewalk or trees or birds on the electrical wires for like 20+ minutes per day. (With no other stimulation like a podcast or TV if you can manage but hey baby steps innit). If you're fortunate enough to have safe outside with any bits of nature, go stare closely at a 1 meter square of grass and trip out on the bugs and shapes of grasses and stuff.

Literally this will make you smarter. Our brains HAVE TO HAVE this zone out time to do important stuff behind the scenes. This does not happen during sleep, it's something else.

That weird pressurized feeling you get sometimes might be your brain on no defrag.

Give your brain a Daily Dose Of De-Frag.

[reasonsforhope]

Workbooks to improve executive functioning

Since the post I made last night about improving executive functioning was so popular, I figured I should pull these out of my comments and give them their own post, in case it's helpful for people.

I have worked with the publishers of all of the books linked below and can vouch for their psychology books. The publisher of most of them, New Harbinger, is an extremely credible evidence-based psychology publisher.

Obvious disclaimer that everyone's brain is different and what works for someone else may not work for you.

Is there evidence that executive functioning can be improved? Yes. This book appears to be a very thorough overview of the field, and contains both advocates and detractors of cognitive training, for a balanced perspective. From the table of contents, I would really recommend jumping straight to Part 3: Developmental Perspectives for executive functioning (EF) writ large.

Certain therapy modalities are specifically designed for skill-building in areas like impulsivity, decision-making, emotional regulation, and cognitive flexibility, all of which are EF skills or very dependent on EF skills. Dialectical Behavior Therapy (DBT) is probably the best field to look at for these - skill-building in those areas is its core goal.

Some DBT workbooks:

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance

The Dialectical Behavior Therapy Skills Workbook for Teens

There are also a lot of workbooks for ADHD that are sometimes more broad but also can help with executive functioning:

The Adult ADHD and Anxiety Workbook: Cognitive Behavioral Therapy Skills to Manage Stress, Find Focus, and Reclaim Your Life

The CBT Workbook for Adult ADHD: Evidence-Based Exercises to Improve Your Focus, Productivity, and Wellbeing

The Neurodivergence Skills Workbook for Autism and ADHD

General executive functioning workbooks:

The Executive Functioning Workbook for Teens

Executive Functioning Workbook for Adults: Exercises to Help You Get Organized, Stay Focused, and Achieve Your Goals

Hope these are helpful to someone!!

[my-autism-adhd-blog]

ADHD vs, Autism

The Autistic Teacher

[cheeseanonioncrisps]

It's a weird fucking feeling realising that you actually have to plan ahead for and schedule in the things you like to do, as well as the things you have to do.

I don't mean the complicated stuff, that's a given.

If I'm going to the cinema, then I accept I'm going to have to look up film times and buy tickets and figure out when I'm going to leave the house. If I'm going to visit a friend who lives in a different county, then I accept that I'm going to probably be looking up travel times and planning activities and where to eat and what time we'll be doing what, for possibly days beforehand.

But its even the fucking lowkey stuff. If I want to watch a tv show, I have to plan time out of my day to do it, and I don't always get round to it. If I have a whole day free for some reason, and I decide I want to watch a film (at home, on the sofa) and I don't lay out a plan for when I'm going to do that and how long I'm going to take, then it just won't happen.

If I want to go for a walk just around my local area before it gets dark, or eat something with a slightly longer cooking time, or write my diary, or read a book I've been looking forward to reading, or even read fucking fanfiction that is longer than about 8000 words, then I have to set some sort of plan beforehand.

Like, I know intellectually that executive dysfunction affects more than just the things you don't enjoy doing. But fuck it doesn't really hit you until you realise that you haven't sat down to watch an episode of that show you like for over a week, even though you can't really name any activities you've been doing or commitments you have that would make it impossible to do so.

Anyway, this is a reminder to people who struggle with that sort of thing: schedule your days off, lest they be swallowed by the Pit before you get the chance to do anything fun with them.

[chilli-talks-a-lot]

doing thing tips from a gifted silly who's on the edge of sanity but can't seem to break

1. find that balance of "enough to keep you engaged, but not distract you"

Taking away all distractions is dumb because then you get distracted by your brain because of boredom. Make your space a nice place to be! Then, put on music or background noise or have fidget toys, something for stimming so you don't get bored and don't wanna do the thing. Math fucking fucks so I always blast rock music in my ears (it does take me a lot longer to get it done when I do this, but I enjoy it and it's better than never getting it done)

2. if procrastinating, acknowledge why you're procrastinating

I like this Ted-ed video:

It validated my experience with procrastination and helped me to realize what was causing it, which made the task (my assignments) feel less scary. Thinking about this and rewatching the video every once in a while helped make my work seem not so bad.

3. half-ass now, half-ass later

this isn't really good if you have an assignment that's due in like 2 hours or something, but if it's not due right away or something like cleaning this tip applies

sometimes you just don't have the energy. so half-ass it. put only a little bit of effort into it. get some of it done.

half-ass is better than no-ass. then, you do the other half. or just continue to do little chunks of your task until it gets done.

you sweeped the kitchen, but didn't vacuum the carpet? great! you got some of it done, take a break, and do the vacuuming later.

you wrote the intro paragraph of your essay? awesome! it's not finished, but you're making progress. take that break.

4. help others

i don't know, but i like helping others more than helping myself. i use that to my advantage. (feynman technique)

you don't wanna do it? well your friend needs help doing it, so go do it so you can help them.

you don't wanna do it? show your kid how to do it. or think about how you would explain it to your kid if you don't have one yet. or explain it to your cat. or think about how you would explain it to your cat if you don't have one yet.

[autism-affirmations]

[xerserise]

Executive function tip for when you are stuck in a loop and don't want to be.

.

Notice. Pause. Identify. Work Toward.

.

Notice: Scrolling and cycling between apps, getting my brain all anxious about all the bad things happening in the world, while struggling to get myself to start my day? Unproductive. But it happens. A lot. And there are other unproductive and actively harmful loops I can get stuck in.

So, when I notice that I'm getting locked in an unproductive loop, I try to pause.

(Rest is productful, though. I'm not against mindless scrolling when it's actually useful for me, such as for decompression.)

.

Pause: I used to try to get myself to 'go do the thing' while I was still stuck in a loop, and that rarely worked. Asking myself to pause—usually entailing a looking up, a deep breath, a small stretch, and/or focusing my eyes on something at a different distance from me than the thing I'm stuck on—creates almost no demand and requires no preparation.

There's no commitment. It's just a breaking of concentration when I'm not happy with concentrating on the thing I'm stuck on.

.

Identify: Once I've paused, I can think a little more clearly about the loops I'm stuck in and what things I may want/need to work toward to that require not being stuck in those loops. That's when I identify something to work toward (or a less stressful way to occupy idle time).

The currently identified thing is 'get out of the bedroom'. No specific plans after that, just generally start my day.

Sometimes it's a bigger thing, a project that I want to work on, but even then I try to identify the thing to work toward as the getting myself in the general proximity of the tools required. It allows me to regularly check in with myself and see what my capabilities at the moment are.

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Work Toward: Once I've identified something to work toward, I can start taking steps in that direction. Currently, I'm working toward leaving the bedroom by tidying up the bed that I've been sitting on. Which included putting away the laptop, with a minor tangent of writing this post.

Sometimes it means gathering supplies. Sometimes it means putting everything away. Sometimes it means going somewhere and pacing around and looking at things and thinking.

.

Notice that you're stuck and don't want to be. Try to pause for a moment. Once paused, identify something small that will lessen the likelihood of going right back into that stuckness. And take steps toward that.

[structuredsucc]

So... what exactly are executive functioning supports...?

Planners, checklists, and reminders are definitely executive function supports, but they aren't the only things that are available. ...so, I've made a list of some examples. A thread (🧵)

Executive functioning includes so much, so executive function supports can be SO MANY things. Executive functions include decision making, working memory, task initiation, planning, prioritizing, many forms of self-regulation, and more.

So let's talk in broad categories

Category 1: Decisionmaking

Avoiding a decision altogether,

Choosing randomly,

Reducing the number of options to decide between,

Always doing the same decision (such as having a uniform for yourself),

Outsourcing decisions,

Having outside structure/expectations

Category 2: Working memory

Keeping things visible,

Reminders,

Collaborators who gently remind you of things,

Writing it down (i.e., notebooks, post-its, to-do lists, etc.),

External structure such as lunch hours,

Understanding why and how working memory fails

Category 3: Information processing

Avoiding weak processing areas (eg. reading for dyslexics like me)

Have information in multiple forms,

Make information processing context relevant,

Reduce incoming information or competing demands

Category 4: Task Management

Body doubling,

Transition time,

To-do lists,

Breaking tasks down (including people to help with that),

External structure for identify the next step,

clear, explicit instructions,

Schedules, planners, itineraries.

Category 5: Organization

Mind maps,

Labels, 

Notetaking templates,

Physical organizers,

Organizing methods (Kondo, Only 4 Things, etc.),

House cleaners, professional organizer, etc.

Clear bins,

An ability to toggle visibility

Category 6: Cognitive Flexibility

Transition time,

Pre-change warnings,

External support for identifying and reminding the new direction,

Context-based exemplars of similar change,

Visual schedules,

Reminders of when structure will start again

I've listed a lot of things here, but there are just so, so, so many more options.

Executive function supports can be ways that we think or approach situations (internal) or structures imposed on us by others (external). They can be physical tools that we can touch and interact with (tangible) or completely abstract ideas or approaches (intangible)

The big takeaways are that executive function supports can be any tool, structure, or communication that supports any of our executive functions.

Executive functioning struggles are core to the ADHD and autistic experiences (and secondary to other ND conditions). This means executive functioning takes a lot of energy for ADHD and/or autistic people, and the more support we have the more energy we can use for other things

So, yeah, planners, checklists, and reminders are definitely executive function supports, but so is a highschool bell schedule, hobby-related groups, professional services, and colleagues (consensually) harassing you to remember to send that email.

There are a lot of options!

[iibislintu]

it's impossible due to executive function reasons to go to the university today. but i'll still put my socks on.

it's impossible to go to the university today. but i'll still put on my day clothes.

it's impossible to go to the university today. but i'll still grab my keys and wallet and put them in my pockets.

it's impossible to go to the university today. but i'll still put on some shoes.

it's impossible to go to the university today. i'll still find a jacket and put it on.

it was impossible to go to the university today but here i am out of the door in time to take the train there!

[turtlesandfrogs]

I'm trying a new thing called "after work, I'm not doing anything that requires executive functions".

"But, but, Turtle Face McGee" you say, "isn't that just (insert executive function related mental illness/ learning disability/developmental disorder of choice here)?"

But it's NOT, which is the cool thing. See, in a typical after work day, I'd be sad and grumpy at myself while not being able to get myself to go grocery shopping. With "after work, I'm not doing anything that requires executive functions" instead of being stuck not doing anything because I can't make myself do whatever it is I think I should do after 10 hours of executive function marshaling, I'm out in the garden, going on a walk, engaging in hobbies- without any feelings of guilt or shame or "ought-to" because I'm doing what I planned on doing.

This does mean I do need to make sure my laundry and food prep happens in the mornings and/or weekends, of course, but is much, much easier to marshal my executives in the morning/weekend than after a long day of work.

I believe this "after work, I'm not doing anything that requires executive functions" thing will lead to a more positive mood, greater engagement with hobbies and interests, and more feelings of accomplishment.

I guess I'll have to check back in after a week or so.

[mindblowingscience]

Medical and recreational cannabis use is now legal in many parts of the world, but questions remain about its effect on physical and mental health – and a new study shows heavy use of the drug can cause problems for working memory. Working memory is one of the executive functions – mental skills essential to functioning normally in day-to-day life. Unlike short-term memory – recalling a phone number for example – it helps us hold information while we actively use it to perform tasks. This is important for reasoning, decision-making, and controlling our behavior.

Continue Reading.

[my-autism-adhd-blog]

Autism and Being Constantly Exhausted

Neurodivergent_lou

[starlight-and-snowflakes]

5 strategies that have improved my executive functioning in 2023

1. Preparing tasks in advance

This tip has been one of the most useful things for me to be able to actually get the things I want to do done without getting stuck in the process. I am very prone to difficulties with task initiation and task switching. Basically I've found that if I check what activities are upcoming for that day in my calendar (but you can use any task that you want to do sometime that day) then I set the task up in advance it's a lot easier to actually do the task.

So if my goal is to stream after dinner then I turn my pc on and have my setup ready to go before dinner. If I want to do a Pilates workout I set up my mat an hour before I actually want to do the workout. If I want to go to the gym I get into gym clothes at the start of the day so I don't have to change later.

I basically eliminate all the difficult prep work and then I find doing the task so much easier when I get to it.

2. Task switching when stuck

A lot of neurodivergent people have issues with getting 'stuck' or 'frozen', myself included. Whether it's autistic inertia or decision paralysis or something else it's very common to find yourself unable to do anything at all. You'll know that even if you put your phone away or stop what you're doing you'll just continue to sit there doing nothing.

The solution to this for me has consistently been to switch goal. I want to get up and shower but can't? I'll find that I can pull my laptop out and get some work done instead (and then shower after lunch later in the day). I am stuck when I want to stream? I find I can do my skincare instead (and I ended up streaming the next day).

Yes this means you don't get your original goal done when you wanted but you get something done, and something is better than nothing.

3. Task chaining

I've found that task chaining is the easiest way for me to get multiple tasks done. It's basically building upon your success. Take the example from my task switching section where I couldn't get myself to start streaming so I decided to do my skincare instead. While doing skincare I remembered I wanted to ask my brother about a particular product. So suddenly I'm capable of going to ask him about it. I couldn't even get out of bed before but now I have the motivation to move (I keep my skincare next to my bed so I didn't have to get up prior to this). After talking to him I decide I can go downstairs and make tea (something I originally wanted to do before streaming but was too stuck to do). While downstairs my mother tells me that she has a pile of laundry for me. I decide to take it back upstairs and put it away immediately. While doing so I figure I may as well sort all the laundry that's piled up on my floor as well.

I've gone from not doing anything to completing 4 separate tasks. If I wanted to get up and put the clothes on my floor away originally I'd never have been able to do it. I built on my successfully completed tasks and chained them together. Of course you should still remember to rest after chaining a number of tasks together.

4. Prioritise harder tasks earlier

I get all my energy at the start of the day and feel quite tired by the end of the day. This is how most people feel due to how our circadian rhythms function. Because of this I have found it's a lot easier to get difficult tasks done in the morning.

So now instead of trying to clean my room or go to the gym at 5pm I'll do it at 9am. I'll save 5pm for my easy tasks, things like studying Korean, meditating, studying geography, and coding. Take some time to figure out which tasks you find easy and which you find hard. If you consistently find yourself unable to do a task that's a hint that it's difficult for you. Vice versa if you're consistently capable of a task it might be a sign it's an easier one for you.

5. Using an AI scheduler

I saved this one for last, not because it's ineffective, it's actually made a huge difference in my life. But it does cost money to take full advantage of this so I put it down the bottom. Still there's a lot to be said for using an AI scheduler. I hate choosing what to do and have always preferred to be told what tasks I should do each day. It also takes a huge amount of mental energy to decide what tasks I should do when each week and organise them in advance.

Enter Reclaim, the AI scheduler of my dreams (there are lots of other ones on the market too like Motion! Take a look around and see if you can find one you like but unfortunately they all seem paid). Reclaim does have a free version but for me their paid version is necessary to achieve my goals.

I set up all my tasks and habits in Reclaim, I can customise how often I want to do things, how long they should take, and what hours I have free. Then I just check my calendar each day and see what tasks I'm meant to do. If I end up taking more time than expected I just hit the 'reschedule' button on a task and it's automatically slotted in somewhere else that week. This has definitely made one of the biggest changes to my quality of life I could probably make a whole separate post about using Reclaim.

That's all the tips that have worked for me this year so far, maybe some of them might help you!

[selkra-souza]

Executive Function is elusive, preferring to prowl underground in the subconscious. However, they can be coaxed above to the conscious plains with their favorite treat: the fruit pods of a moringa oliefera. They don't taste the best, but just a couple of them are enough to finally let them permit you to ride them.

Their mouth is on the top of their head by the way.

[writing-with-olive]

ADHD task completing tip

okay so growing up i was usually told "do the hard thing first and then you get to do the fun thing." and generally that's reasonable.... if you've got decent executive function. but for those of us who don't, this is a thing i've been using to get through school/work/general human functioning. It's still using hard thing/fun thing, but it interweaves them WAY more

first step: find something that sparks some dopamine quickly. i usually use short-timer online chess or mobile games. if you pick scrolling social media or something that doesn't have a clear endpoint, make sure you have an easy way to set a timer. On apple phones, there's a timer setting that says "stop playing" instead of playing a sound. I love this because it'll take you to your lock screen so you can't accidentally dismiss the timer and keep going. Do NOT make this movement or taking care of bodily functions; eating/hydrating/going to the bathroom/moving around are things you can and should do when your body tells you. take care of ya self

second step: look at your task and break it up TINY. If you have to write a paper, don't break it up by paragraph. break it up into something like fifty words. Cleaning a room: ten items put away. Close reading: 1 page. Really you want something that if your executive functioning was playing nice you could do in 1-4 minutes. I recommend NOT saying "work for x minutes" however, since that's a really quick way to sit there watching the clock. You wanna tie progress to completion not time spent.

third step: estimate how many levels/games/etc of your dopamine source it takes to last 1-5 minutes. Ideally you will already have a sense of this. I'd advise not "testing it out right now" and procrastinating that way.

fourth step: get to work. every time you complete a tiny task, you can do one unit of the dopamine thing. If you get some momentum, you can stack rewards, so if your tiny task was 50 words for one mobile game level, 150 words straight would be three levels. If you are having a really hard time getting going, you can start with 1-3 units of your dopamine thing to kinda jumpstart the process, just decide how many you're doing first so you don't lose hours to it.

note that this ONLY WORKS if you don't ignore your timer/level cutoff. The idea is to get dopamine levels up and use that to power through the next tiny task.