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thepeculiarcocktail · 10 months

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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!

#tip

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thepeculiarcocktail · 10 months

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ADHD & Organization

Future ADHD

#tip #reblog

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thepeculiarcocktail · 1 year

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Special Interest vs Hyperfixation

This post is about how I PERSONALLY have come to define these words. There is no clear consensus on the distinction, so I have made my own. I am not trying to control how other people use these terms or who uses them, so do not argue with me about that. You’ve been warned.

How are special interests and hyperfixations commonly distinguished?

Many people say that special interest = autism and hyperfixation = ADHD. I’m not a fan of saying, “This thing is basically the same in each, but we’re using different words based on which box you’ve been sorted into.”

Another way people distinguish is by saying special interests are long term/permanent and hyperfixations are short term. That’s a start, but it doesn’t really explain why one would be long and one short—unless they serve different functions.

My definitions are about the functions of these kinds of interests.

Special interests

I define special interest as a topic of intense interest to someone, usually an autistic person, that serves an important function: they are a way to organize/understand the world, one’s emotions, relationships, etc, and also a safe, structured way of interacting with other people/the world. Because they become integral to how one sees/interprets the world, people often describe special interests as part of their identity.

For autistic people who are not great at masking, their special interest might be the only thing they want to talk about. Sharing information about one’s special interest can be how people express affection (“I am trusting you with this important part of me!”) and could be considered a neurodivergent “love language.”

Think of Aaron in The Mitchells vs the Machines. He goes through the phone book calling people to ask if they’d like to talk about dinosaurs with him, and when his sister Katie is leaving for college, he expresses his anxiety and tries to make sense of what is happening by asking what happens to velociraptors when one leaves the pack.

Hyperfixations

Saying hyperfixations are just short-term special interests does not do them justice, and it doesn’t make sense! Special interests are about becoming an expert in a topic so it can serve as a secure base from which to approach trickier aspects of life. But hyperfixations often fizzle out after reaching the “expert” stage. Why is that?

Hyperfixations serve a different (also important) purpose: dopamine! It’s all about the thrill of the chase. The consumption of information at light speed. Chronically understimulated brains use hyperfixations as a way to produce more of the neurotransmitters they need so badly. This is why they often fizzle out once the game is complete, the show has been binged, or you’ve learned all there is to know on a subject: the novelty is what creates that first flash flood of dopamine that our brains find so delicious. I had more hyperfixations back when I was stuck in boring classes all day. My brain was desperate for stimulation.

Similarities

Both special interests and hyperfixations are unusually intense interests. Both of them can feel necessary for survival—because they are survival strategies developed by neurodivergent brains for surviving in a neurotypical-designed world! They both serve important functions that go beyond simple enjoyment or relaxation. And while special interests in autism have been pathologized the most, both hyperfixations and special interests—in whomever they occur—are often dismissed, bullied, or discouraged by people who do not see their importance and utility.

I’ve made it sound black and white here, but it’s not. These two can overlap. Hyperfixations often “mellow out” into special interests, special interests can produce happy brain chemicals. Also, in my experience, I’ve known more autistic people with special interests and more ADHD people with hyperfixations, and I will continue to talk about them largely in those contexts… but I am an expert on no one’s mind but my own. I don’t police who uses these words.

So, to sum up.

Special interest: an organizational framework for understanding the world and for understanding and navigating emotions and social relationships.

Hyperfixation: an adaptive response to chronic understimulation by “mining” a subject for neurotransmitters.

I get lost in my hyperfixations. I would get lost without my special interests. Both are important functions!

#reblog

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thepeculiarcocktail · 1 year

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Autism: Ah, we're finally home, where it's safe and predictable!

ADHD: I'm so fucking bored, it's the same damn thing-

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ADHD: Ah, we're finally outside, where it's novel and exciting!

Autism: I'm so fucking terrified, it's all so unexpecting-

#autism #adhd #this has happened to me in the span of less than five minutes

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thepeculiarcocktail · 1 year

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I think what a lot of non-autistic people don't understand is the relationship between special interest and empathy.

I love hearing people talk about their special interests because it makes them happy, and it makes me feel good to see other people happy. I talk about mine with the understanding that even if they don't get the actual thing, talking about it makes me happy and they like to see me happy.

This works really well with other autistic people, moderately well with those who have other divergences, and is an absolute minefield when talking to neurotypicals.

When I talk about my special interests with another autistic person, there's an understanding that I'll talk now about mine, and it'll be their turn soon. If we have similar interests, it rapidly devolves into excited fawning over something. If they're different, I get to learn about something new from someone who loves that thing more than anything.

When I talk with someone with another divergence, like my friend with ADHD, there's an understanding that maybe what I'm doing doesn't make sense, but it makes me happy, and it's not hurting anybody. I'm more careful about picking topics that are "of general interest", and more attentive to cues that it's time to talk about something else, but any person in this category who I know well enough to get like that around knows to just tell me to stop in a gentle way. We acknowledge each other's differences and respect them.

I don't usually start talking about special interests around neurotypicals. Unless we already have a very close relationship, there's no way for them to get the kind of enjoyment I would expect an autistic person to get from seeing me so happy. If I try to ask leading questions to get someone to "take their turn" and talk at length about something that makes them happy, they generally don't get it, and the conversation fizzles. In addition, neurotypicals usually don't understand that I'm not going to notice their subtle hints to stop talking, and will start to get frustrated by the time they clearly ask me to stop.

The only neurotypicals who actually get this kind of empathetic enjoyment are those who already like seeing me happy, like my parents or siblings, and even then, I can't really tell if they're getting much out of it. Opening up that much is risky, and often just not done. I know to be careful.

Basically, all this led me to this idea: autistics want to talk about our special interests because we want other people to feel the joy we feel. Other autistics pick up on that. Other neurodivergents pick up on something, even if they're not sure what, and neurotypicals make absolutely no sense whatsoever.

#reblog

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thepeculiarcocktail · 1 year

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The beginner autistic guide to common terms in our community (with extra context!).

*Disclaimer, I’m not a professional. This is just knowledge from my experience as an autistic person. Please feel free to correct anything :)

These definitions will include some of my own opinions and thoughts, especially on the more controversial terms. This is simply to help better prepare new autistic community members for conversations they become engaged in. Having all the perspective and context you can have can be very helpful when moving into new social spaces.

Autism (Or Autistic Spectrum Disorder, ASD): A neurodevelopmental disorder that is present from very early childhood. It’s mostly recognised through difficulties with social interaction and restricted and/or repetitive behaviours. The way it is referred to as “Autism Spectrum Disorder” is specifically referring to the fact that autism presents in countless ways. There are common traits and patterns, but the severity and complexity of those traits and symptoms is infinite.

NOTE: This does not mean that ‘everyone is a little bit autistic’. You are either autistic or you are not. It just means that if you have autism, it may present very differently to other autistic people you know.

Asperger’s Syndrome: Asperger’s syndrome is usually considered an older term for a ‘subtype’ of autism. The term is considered outdated by the DSM-5 and no longer used in that document. However it is still used in a lot of other countries. Now it is becoming more socially known that ‘Asperger’s syndrome’ is just a specific presentation of autism. Many autistics don’t like the use of the word ‘Asperger’s’ because of a couple reasons:

The term has a long history with NAZI’s and eugenics.

The term seems to basically mean ‘high functioning’ autistic, which simplifies the condition.

Asperger’s Syndrome is defined in a very similar way to autism, however people with “Asperger’s’ may be described as ‘gifted’ or ‘intellectual’.

It’s important to note that many people still identify themselves with the term ‘Asperger’s’. While it is good to be educated and up to date with terminology, some people have identified with this term their whole life and it’s not wrong to use the term for one-self. But either way, I do encourage you to do more research if you are comfortable.

Neurotype: Can be basically defined as the type of brain function one has. Some people consider autism a neurotype, and then neurotypical as another neurotype. However, many people claim that autism is ‘just another neurotype’. This is a harmful way of thinking about autism because autism is a disability. Labelling it as a ‘neurotype’ belittles all the struggles autistic people have that make them disabled. Autism is a spectrum and so some autistic people may not really consider themselves disabled, but many do.

Neurotypical (NT): A non-autistic person with no other mental conditions.

Allistic: A non-autistic person who can still have other mental conditions, such as depression or ADHD.

Neurodivergent (ND): Traditionally ‘Neurodivergent’ has been used to mean either autistic or ADHD. However in some contexts it is used to mean someone with any mental condition, including personality disorders or mental illnesses such as depression and anxiety.

Neurodiversity: a term used to describe the fact that there are many neurotypes in the world. It is used to imply that differences in brain development and function should be accepted as relatively normal. I think this is a good sentiment, but that some neurotypes should still be considered disabilities as well as a neurotype, so as not to diminish the struggles specific neurotypes go through.

High functioning/Low functioning: The labels of functioning are terms used to describe how independent an autistic (or other kind of disabled) person is able to be. Many autistics do NOT like the use of these terms for a couple reasons:

It tends to focus on the way an autistics disability affects the allistic people around them.

It simplifies the experience of the individual with autism to how independent they are, and is also not very descriptive for anyone trying to help the said autistic person.

High needs/Low needs: These are labels used to describe how much assistance an autistic (or other kind of disabled) person may need. It is slightly preferred by autistic people as the language is more centred to what the autistic person needs, rather than how independent they can be.

NOTE, many autistic people would argue that these terms are basically the same as high functioning and low functioning. I personally consider it to be best to just state someones highest needs or difficulties. For example “Olivia is nonverbal and highly sensitive to light and noise.”.

Masking: Masking is the act of hiding ones autistic traits to appear to be neurotypical. Masking is often a survival strategy developed by autistics to evade bullying or isolation. Masking can include suppressing the urge to stim, forcing oneself to make eye contact, learning how to ‘properly’ execute facial expressions, studying body language, etc. Masking can be an extremely vital skill for autistic people, but when an autistic person has to mask for long periods of time it can lead to negative consequences such as burn out or meltdowns. Masking can also be used in the context of other disabilities, such as ADHD.

Scripting: Scripting is a form of masking, when an autistic person pre-plans or practices responses or entire conversations. You may have a script you unconsciously follow for questions like “how are you?” Or “how is work?”, etc. It may be inspired from TV shows, movies or observing other people interact.

Burn out: Burn out is when an autistic person reaches their limit and has decreased energy for an extended period of time. Burn out may last anywhere between a couple days or a few years. Burn out is often caused by excessive masking, but can also be caused by repeated rejection, bullying or other mental conditions. Burn out is not the same as depression, but it can co-exist with depression.

Meltdown: A meltdown is when an autistic person experiences what might look like a ‘tantrum’. The person may be very angry, yelling, punching or hitting things (or themselves). They may be aggressively stimming or humming to themselves. A meltdown, internally, feels as if you are completely filled with negative energy, as if you might burst. It can feel like extreme irritation, or anger, or shame. Meltdowns can be caused by any number of stressful situations. For an autistic person this can be having a lot of social events, their routine being disrupted, having to eat foods they don’t like, being overstimulated, or even just negative social interactions.

Shutdown: A shutdown is very similar to a meltdown, in how it can be caused. For me personally, I tend to have a shutdown if I am not in a safe place to have a meltdown. From the outside it looks very similar to dissociation, and it can co-exist with dissociation. It typically feels like you are shutting down, turning off. You emotions were about to burst and then you just went numb. You may be unable to move, or go non-verbal. You may be crying quietly or you may simply just very suddenly feel the need to go home.

NOTE: Meltdowns and shutdowns can appear to feel like a panic attack, but they are different. Panic attacks come from intense feelings of dread or doom. Meltdowns and shutdowns come from repeated, or intense, stressful situations for an autistic.

Hypersensitive: Hypersensitivity is when the brain processes sensory input (such as touch, taste and smell) as much more intense than a neurotypical person would. This can mean that a slight cold breeze may feel painfully cold. Or looking outside a window can hurt ones eyes because it feels too bright. Or having to wear specific textures to stay calm.

Hyposensitive: Hyposensitivity is the opposite of hypersensitivity. It is when your brain inteprets sensory input as much less intense than a neurotypical would. Ways this can present in an autistic person include not realising when they hurt themselves, having a high pain tolerance, being unaware of temperature changes, etc. You may also not recognise your bodies hunger cues, dehydration or need for sleep.

NOTE: An autistic person can experience both hypersensitivity and hyposensitivity. It can also fluctuate day-to-day.

Sensory Processing Disorder (SPD): SPD is basically the term for experiencing lots of variation in your sensory input. It is similar to Auditory processing disorder. Which is where your hearing is technically fine (you aren’t any form of deaf), but you have trouble distinguishing what specific sounds are, or listening to one, important sound, in an area with lots of different noises (for example, being unable to understand what someone is saying next to you, because the TV is on.)

Overstimulation: This is when an autistic person has been experiencing too many different sensations at once, or for an extended period of time. This may be caused by too many noises happening at once. Or even just one annoying sound repeating for a long time. It can also be triggered by touch, taste, sight and smell.

Executive function/dysfunction: Executive function is the term used to describe how the brain initiates tasks. For neurodivergent folk, our executive function is often dysfunctional. This means we can often find it difficult to start new tasks. A way you may experience it is when you are sitting down, you may be screaming internally that you need to go and get some food, but your body seems unwilling to co-operate. Having executive dysfunction does not mean you are lazy, or do not want to do the task, it means you may be unable to do the task.

Autistic intertia: Autistic inertia is related to executive dysfunction, because it is a term that helps describe how autistic people struggle to switch or initiate tasks. “ An autistic at rest remains at rest, and an autistic in motion remains in motion”.

Special interest/Hyperfixation: A special interest is a extremely long term interest/obsession with a particular topic. An example might be being really into pokemon. Learning all the different types of pokemon, playing all the games and collecting heaps of merch. A hyperfixation is a more short-lived interest that can be destructive in it’s severity (for example, it might get so extreme that it’s the only thing you can think about, to the point where you neglect your needs). Special interests are less likely to be destructive. But hyperfixations can be healthy and normal too.

Stimming: Stimming or self stimulation is the act of doing repetitive movements to help self regulate. Stimming can look like spinning, chewing, flapping hands, dancing, foot tapping, pen clicking, touch soft fabrics, using weighted blankets, lighting candles, eating crunchy snacks, etc. All of these forms of movement or repetitive sensory input can help us regulate our emotions better, prevent a meltdown or shutdown, or focus on a task easier.

NOTE: Echolalia is another term you may hear. It is a form of stimming in which an autistic person repeats sounds/phrases over and over.

ADHD: Attention-deficit/hyperactivity disorder is a neurodevelopmental disorder like autism, but it affects the brain in different ways. It often presents as having difficulties with paying attention, regulating emotions and hyperactivity (or, alternatively, it can present as being inattentive).

Savant or Savant syndrome: A condition when someone with some type of significant mental disability is an expert/’savant’ in a particular field, to the point of surpassing neurotypical experts. An example might be having photographic memory, or being able to learn languages extremely easily, or being an extraordinary mathematician. Autistic people often don’t like to hear the term ‘savant’ as we are often only valued by ‘society’ if we are savants. And if we are not, then we are often treated as lesser. This is kind of a form of eugenics.

Eugenics: Eugenics is a philosophy or belief that we can selectively breed humans to ‘improve’ humanity. Or create the ‘perfect race’. This was an idealogy practiced by Adolf Hitler during WWII, which lead to the holocaust. Eugenics is often a subtly underlying philosophy behind many statements that, on face value, seem relatively harmless. For example - “autism is the next step in evolution” is currently a popular statement. However, this implies that every other neurotype is not an improvement, which therefore implies that being autistic is superior. This would be considered a form of eugenics. Eugenics is considered a horrible philosophy because it encourages people to look down on others and dehumanise anyone not like themselves.

Co-morbidity: A co-morbidity is the term used for a condition that is regularly seen in conjunction with another condition. For example, autism and ADHD are often seen together. However, it can also be used to simply describe someone who has more than one condition (physical or mental).

AuDHDer: Someone with autism and ADHD. Just a shortened way to refer to people with both disabilities.

Selective mutism/Situational mutism: When an autistic person (or other neurotype) experiences periods of being unable to speak or communicate. This can often occur in stressful situations, like before tests or during doctors appointments. It is officially referred to as ‘selective mutism’ but many are trying to change it to ‘situational mutism’ as the individual does not willingly choose when they go non-verbal.

Alexithymia: Alexithymia is typically described as the inability to define and/or describe ones emotions. So you may often feel a type of discomfort, but not be able to label what it is. Not being able to distinguish between anger and irritability. Or not knowing if you feel sad or confused. It can make seeking professional help for many conditions really difficult, as you are unable to put your experience into words. It can also be similar to hyposensitivity in the way that it makes it difficult to understand what you body is feeling.

Dyspraxia: Dyspraxia is a disorder that affects co-ordination, movement and balance. It can make things such as sports, driving, cooking and writing difficult. It is fairly common in autistic people.

Prosopagnosia: The inability to recognise/remember faces. It is more common in autistic people.

Synesthesia: Synesthesia is when one form of sensory input is sometimes also experienced as another. For example, someone with this condition may see colours when they hear someones name. They may hear a song and get a taste in their mouth. This is also more common in autistic people.

FINAL NOTE: Autism is a spectrum and you may not experience all of these different terms, or you may not experience them in the way I described them. That does not mean you aren’t autistic. This is not a diagnostic tool. This is simply a guide to learning the terms you may often hear when discussing autism.

#reblog

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