Dysfunction junction, what's your function...no seriously, please tell me.

For those of us with ADHD this story is one that is all too familiar to us. We wake up, we feel motivated and engaged and KNOW that today is going to be different. We are going to shower and get ready on time. We are going to make our kids breakfast so that they aren't hissing in a corner shoveling pop tarts in their mouth like feral chaos goblins. That load of laundry? We got it. Work project? We are on it. Then when it comes time to get out of bed we open TikTok...after all, what's one or two videos. As time goes on our motivation melts like the ice cream we left out last night with the spoon still in the carton and we sink into the familiar feelings of guilt and shame. We tell ourselves that tomorrow is going to be different, and the cycle goes on and on. We beat ourselves up and hear the voices of so many throughout our life. "Lazy", "You just need to suck it up and do it", "I don't understand, you used to be so organized". Some of these are external voices, and like so many others, they are the internal dialogue of self-criticism we subject ourselves to all too often.

Executive dysfunction can be one of the most devastating aspects of ADHD and it has the almost unique ability to change the course of our days in a short amount of time. So how do we combat this? The thing to remember about ADHD is that it isn't a failure, it's a difference in functionality compared to a neurotypical brain. When I work with individuals it's one of the key points that we focus on as we inhabit a world that is built for neurotypical people who function as such. Deadlines, projects, and social structure are built around the ability to consistently activate and task orient.

As neurodivergent individuals, we have to learn systems that while not optimally functional, can be effective. Below are some of the most effective ways I've found and recommend to others to navigate these barriers.

1. Medication - The most effective way to navigate executive function is through the use of medication. There are many, myself included at first, who have opposition to medication. We believe that it will change us, we will become dependent etc. I covered some of these concerns in a previous post. The reality is that medication is incredibly effective in regulating our brain and making it function as intended. Each individual must approach their treatment as they see fit and there are some who will forego medication which is a valid option for those who believe this is the right course of action.

2. The "Sherpa" method - For many of us, the ability to execute tasks without distractions is limited by our ability to focus consistently. Rather than forcing ourselves into sitting down for hours at a time, we must adapt our neurodivergence to a working style that acknowledges those barriers. Working for 10 - 15 minutes, and then taking a few minutes to reset increases our chances of success. Make a cup of coffee, check an email, watch one or two quick videos and then return to your task. This is not a perfect method by any means, but by working in small bursts we capitalize on the moments of focus our brain allows while not forcing ourselves to try to power through which leads to burnout and disengagement.

3. Multi-Sensory Stimulation - For many with ADHD, we strive for sensory stimulation. Listening to music while we work (the Indigo Girls are currently coming out of speakers as I type this), having a comfort movie on in the background while we do other activities, stimming as we try to focus are some examples of this phenomenon. When we give our brain multiple things to focus on, we are activating different parts of our brain which is a way we choose our own distraction. There are times that this can cause issues, however, it can be a powerful way to allow ourselves to achieve activation on a task we need to accomplish.

4. Body Doubling- For neurodivergent adults, this can be an incredibly effective way to task activate. The act of being near others while they work can serve as its own form of motivation, while the pressure to engage is not present. Occasionally there will be engagement with each other but we don't interject or interfere in the activities of the other.

Until next time dear readers, be kind to yourself, remember that because the system isn't built for you it doesn't mean that you are broken, we are just beautifully different.