Struggling with Executive Dysfunction and ADHD Management

I once saw someone say that people with adhd can benefit more from a system than a routine. I actually found this really helpful, especially for times when executive dysfunction is worse. And for other disabilities I have. If you’re having a really rough time and can’t do the thing you say you’re going to do every day—or if you can do it but really shouldn’t that day—it can make us feel like we’re failing, and then it all snowballs and our exec dysfunction gets worse and so on. Anyway! I have a few systems now for different internal-external scenarios. (As in, not specific situations like doing the laundry. More like if my motivation is nil but I know I’m going to feel XYZ if I don’t do the thing, and XYZ makes things even harder later. It applies to laundry bc I know I’ll feel gross the next day bc all of my clothes are grimy and that’ll make doing anything tomorrow harder.) My systems are mostly just different tips ‘n’ tricks and little adhd brain hacks, whichever ones are applicable to the scenario. I keep all of them in one note on my phone that’s pinned at the top of the list.

With ADHD or ADD reading can be a challenge it's hard to get into a book or anything. One of the things I do is if it's something I'm interested in I start getting into bits at a time like I'll start reading some of the books and slowly my brain starts to think more about the book and I start getting the energy or desire basically to read. I find that this helps when you are trying to start something but don't know how to. But for stuff you aren't fond of I personally try to get like on Task done per day weather that's cleaning my room or doing laundry stuff like that breaking things down. Is a good way to prevent burnouts and destruction because then later you can do what you want and feel like you accomplished something. This may not work for everyone but this is what works for me.

Medication is key. ADHD is something that is a serious mental condition and it can really make your life hell. There is a lot of stigma about medication but it is something that has helped me do a lot and I wouldn't be where I am without it.

I haven’t been a reader because of my ADHD 😭

For me I used to organize things into small sections and I would as for help. I would also take meds. The best thing is to have a routine . Take things one day at at time that's the key. Having something to fidget with helps .

One brain hack that I got from an ADHD coach which has been super helpful for me: giving myself a reward BEFORE starting a task! I usually try to go with something relatively small for most tasks, like my fave latte—doing the reward beforehand gives your brain a little dopamine boost that makes it a little easier to get started! It doesn’t work for me 100% of the time (nothing does, even with meds) but it’s a great method to have in my rotation.

i feel like a lot of time i have an all-or-nothing mentality (“I don’t feel like cleaning my room so I will do nothing!”). i’ve been working a lot on realizing that even doing just what you feel motivated to do can help a lot! i might not feel capable to clean my whole disaster of a room, but if i can just make my bed or pick up a few dirty clothes from my floor, that’s better than nothing and i know i’ve done what i can :)

Reading Marcus Aurelius Meditations at night. Helps me sleep 💤 after 10 pages.

I've been struggling too lately. I just try to do things when I can. Don't force yourself to *keep* going though. If you need breaks, take those breaks. If you only have motivation for 5 minutes and can't go past that 5 minutes, that's fine, take the break, you might find yourself more rested than you think, and it'll make you feel better knowing you started

I take meds. Also I make myself do stuff. But also I go to school and take care of my husband

Do everything in small amounts, it makes it easier