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#executive function
cheeseanonioncrisps · 1 month
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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.
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sleepy-bebby · 2 years
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bennygesserit · 1 year
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WASH YOUR WATER BOTTLE IF YOU HAVEN’T IN A WHILE
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grison-in-space · 2 months
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Okay so. So decomposing executive function problems, and the things people grapple with, is a thing that I've been chewing over lately. We talk a lot on Tumblr about executive dysfunction but that's a pretty broad category of brain no worky good, and I'm honestly really curious: for other folks who struggle with executive dysfunction, which specific function causes the most problems for you day to day?
If you have more than one thing you struggle with, pick the one that causes you the most problems day to day.
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autistic-af · 6 months
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One of these days I'm gonna executive this function so hard and you are all gonna be so jealous.
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autism-affirmations · 20 days
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structuredsucc · 9 months
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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!
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my-autism-adhd-blog · 1 month
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As an autistic person, I wish I could convey how much energy it takes to exist…
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Neurodivergent_lou
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spooniestrong · 26 days
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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!
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aibidil · 9 months
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Neurodivergent Design
I've found neurodivergent design principles so helpful in creating a more livable environment. Sharing in case it helps others. The basic idea is that we need to design our space for the brain we have, not the person society tells us we "should" be. Like with everything else, life is better when you accept yourself rather than trying to change or follow scripts that do not fit. Some examples! (I realize this assumes a house/car/life like my middle-class American one, but the same principles apply regardless.)
Store your socks where you store your shoes. Socks live in the garage.
If there's a spot in your bedroom always piled with half-dirty clothes and it's bothersome because it's messy, get a nice basket expressly for that purpose
If you never fold/hang your clothes despite intending to, get open-front bins and intend to store them that way
Always forget your sunglasses? Keep them in your car/bag.
Keep the sunscreen in your car because you'll forget to put it on when you're home. (Likewise, other things that you only use out but are likely to forget--camp chair? Picnic blanket? They live in the trunk.)
Always run out of phone/laptop battery on the couch? Install a permanent laptop and phone cable there. (Mine can be tucked between the cushions when not in use!)
Keep your toothbrush in the downstairs bathroom if you always remember when you're about to run out the door
Never going to use a fancy dining room? That can be a craft room or an office. Who says it's gotta be a dining room?
Keep the workout stuff where you can use it as easily as possible
Trash piles up somewhere? Get a small can, who cares if it's in the middle of the room
Always realize you're thirsty upstairs when you're far from the tap? Get a big water jug up there. Likewise, put plant-watering stuff (watering can, fertilizer, spray bottle) on every floor you have plants...Likewise, keep cleaning stuff next to every toilet/vanity so you can do a quick clean if you notice it needs it
Always leave your knitting shit all over one room? Don't store your knitting supplies in a DIFFERENT room. (Major @ at me for not realizing this for a year+)
Set location- or time-based reminders if you need help remembering any of these
These are all so obvious but often don't occur to us because we don't frame these issues as unsolved problems, instead we think of them as firm evidence of our failures. They're not. They're just a chance to use that awesome, creative problem-solving.
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althedasworld · 4 months
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I've had to define what "a productive day" meant to me. Otherwise I was never ever satisfied with myself.
Then I read this piece by Ben Meer and immediately made a list.
The groupings are determined by how many spoons they cost me on average, which is highly subjective and not something anyone else gets to judge or decide.
I now have a much more structured day and actually feel satisfied with my efforts instead of suffering that constantly pervasive low-key guilt no matter what or how much I accomplish.
And I allow myself to be gentle on my bad days. Sometimes maintenance is all I can manage and that is ok.
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tarysande · 9 months
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The website is free. The app costs .99 and is NOT a subscription.
Cannot recommend highly enough.
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neurodiversitysci · 1 year
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Three Strategies for Doing Home Chores With ADHD
A family member with undiagnosed ADHD has the following routine for washing the dishes.
When he starts making coffee, he uses that time to put away 10 dishes. Since he uses a very fast Keurig coffeemaker, it turns into a game or challenge: can he put away all 10 dishes before the coffee is ready?
He points out that making coffee would otherwise be “dead time” where he’s just standing around. These moments feel torturous for me and many others with ADHD. So, he makes use of that “dead time” to do a little bit of chores.
It made me think about such moments of down time in my life, and my own first reaction -- to pull out my phone and check my email and social media or play a relatively mindless game. I started wondering how much easier cleaning my home would be if I made better use of my dead time.
The strategies he’s combining here are:
1) Use those torturous little bits of down time to do some small “productive” thing
2) Break a task into small pieces that can fit into little bits of down time.
3) Turn a boring task into a game or challenge. (This is one of his favorites).
Have you used any of these strategies? Would a habit like this work for you?
1/14/23
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grison-in-space · 2 months
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Could you please explain what motor initiation is in the context of executive dysfunction? I wasn't sure, so I tried googling it, but couldn't make heads or tails of the academic papers that came up.
So in the context of what I'm talking about, I am describing the point at which motivation— "wanting" — turns into physical movement to make the thing happen. Motor initiation is the shorthand I'm internally using; you'll also sometimes find this described as initiation of self-paced movement. It's commonly discussed in terms of executive dysfunction by neurodivergent online communities and it is a real thing, but it's not super well studied.
Part of the trick, I think, is that disentangling motivation from behavior—from moving your body in ways that you've learned are connected with maybe getting what you want—is very difficult. In fact, a lot of proxies for measuring the strength of motivation involve actually measuring behaviors, like counting how many times a rat is willing to press a lever to get what it wants! So I'm here discussing the phenomenon of wanting to perform a behavior associated with something you want and finding it difficult to actually physically start doing that thing.
It's possible there's another research community looking at this concept with another term. If you know of one, please tell me, I would love to read more!
ETA: @questioningdragons notes "task initiation" which is probably a better phrase to use; thank you!
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yourlocaladhder · 18 days
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I think my executive function has recovered a decent amount. I am still treading carefully not going ham with to-do lists but I try to set loose "would be nice if I did this" goals for the day, only 1 or 2 things max and I am able to complete them.
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