ADHD and executive functioning
Living with ADHD presents unique challenges, but with perseverance and the right tools, you can navigate daily life more effectively.
In this post, I'll share some of the struggles I've faced and the practical strategies I've discovered along the way.
Some of my ADHD struggles and journey look like:
Constantly misplacing keys or forgetting essentials like my wallet were daily frustrations.
Zoning out mid-conversation and struggling not to interrupt were common occurrences.
Spatial orientation challenges often led to getting lost before the advent of Google Maps.
Hyperfocusing on hobbies only to lose interest shortly after left many projects unfinished.
Memory lapses and difficulty articulating opinions due to focusing on feelings rather than details were ongoing battles.
Do you relate to some of these? ADHD, or Attention-Deficit/Hyperactivity Disorder, is a neurotype that bring unique perspectives to the table, including creativity, hyperfocus, resilience, lateral thinking, enthusiasm, intuition, out-of-the-box thinking, spontaneity, empathy, and perseverance. However, it is also characterized by difficulties with attention, impulse control, and hyperactivity.
Individuals with ADHD often struggle with executive functioning, leading to challenges in managing time, staying organized, and completing tasks. This can manifest in forgetfulness, impulsivity, and difficulty with prioritization, making planning and executing daily activities more challenging.
Practical Tools and Strategies:
Time Blocking and Task Batching: Allocate specific time blocks for tasks and group similar activities together to minimize distractions. For example, dedicate mornings to work-related tasks and afternoons to personal projects.
Mind Mapping and Visual Tools: Use visual diagrams to brainstorm ideas and organize thoughts. I find that creating mind maps helps me visualize the big picture and break down complex tasks.
Pomodoro Technique: Break tasks into focused intervals followed by short breaks. For example, use a timer to keep track of your work sessions, which helps you to stay on track and manage your time effectively despite time blindness.
Chronometring Yourself: This involves timing yourself while performing tasks to gain a better understanding of how long they take. By knowing how much time certain activities require, you can plan your day more efficiently and mitigate the challenges of time blindness.
Environmental Modifications: Create a conducive work environment by minimizing distractions and utilizing sensory-friendly adjustments. For example, I use noise-canceling headphones to block out background noise and maintain focus.
Body doubling. Accountability Partners and Flexible Goal Setting: Pair up with a support partner and set flexible goals with room for adjustment. Regular check-ins with my accountability partner help me stay accountable and motivated.
Remember that you're not alone in your struggles; many of us face similar challenges. It's okay to seek support and implement strategies that work best for you.
