ADHD explained - executive Function

Have you ever wondered why life seems a bit harder with ADHD? This is because with ADHD there can be up to a 30% delay in executive functions .

I used to think I was just a bit rubbish at working. I struggle with memory, can be quite easily overwhelmed and would swing between god-mode to v unproductive on the same day.

Understanding executive function strategies and how YOU work with ADHD is vital for self-compassion. Learning executive function strategies is an absolute game-changer for going from surviving to thriving with ADHD

Knowledge means you can be kinder to yourself about your challenges + strategies mean you can help overcome them.

In this week's newsletter I explain some executive function challenges and how you can overcome them in an ADHD-friendly way.

Exerpt from ADDitude Magazine

Russell Barkley, Ph.D., who has been at the forefront of exploring the relationship between executive dysfunction and ADHD, says,

“It is not that the individual does not know what to do. It is that somehow it does not get done.”

ADHD and executive functions are tightly linked, but far from synonymous. We all have executive functioning strengths and challenges that affect the attention, learning, work, and relationships. However, for those with ADHD, EF challenges are more severe and more numerous than for those without it.

People with ADHD have up to a 30% delay in executive function which includes:

• Self-awareness
• Memory
• Impulsivity
• Motivation
• Emotional Regulation
• Planning & Organisation

1. Self-awareness

Executive function explained: have you ever wondered why you only realised you're stressed when you're having a meltdown, or you only realise you need a wee when you're absolutely desperate. This can be a lack of self-awareness.

Strategy ideas:

• Journalling to pause and reflect
• Coaching/therapy to create time to talk
• Checking in on yourself regularly
• Visual reminders to drink water or pee

2. Memory

Executive function explained: people with ADHD can struggle with short term memory, like remembering verbal instructions or where your phone is. This can cause lots of stress because its often needed at work.

Strategy ideas:

• Externalising information is really important with ADHD. If you can't rely on your memory to find information there is absolutely NO SHAME in needing to write things down.
• Use iphone notes
• Calendars
• Paper notes
• Anything which means you don't need to keep information in your head

3. Motivation

Executive function explained: people with ADHD can struggle with motivation because we have interest-based attention systems. If a task has many steps, or isn't particularly interesting by itself then our brains won't make us do it.

Strategies

• If you want to do something make it NICE Novelty, Interest, Competition or Extreme urgency
• Use accountability - tell someone you'll do something
• If urgency works for you move deadlines forward to add adrenaline, if your willpower needs a helping hand.

4. Impulsivity

Executive function explained: impulsivity is one of the executive functions impacted by ADHD which means its harder for us to stay focussed. This, combined with an interest based attention system means things like phones can be WAY more distracting for us than for your average person (cry).

Strategies:

• Body doubling - working alongside others doing the same thing
• Physically removing distractions
• Writing ideas down rather than pursuing them

5. Emotional Regulation

Executive function explained: people with ADHD are more physically and emotionally sensitive which explains a thing called Rejection Sensitive Dysphoria. RSD means that we can struggle with controlling our emotions and can over react to situations - this can also mean we're super socially intelligent even if we do spiral over our own mistakes.

RSD is a really under talked about subject and is really hard to deal with, no we're not being dramatic it's RSD!

Strategies

• Therapy to understand triggers
• Name it to tame it - understanding big feelings are RSD
• Processing emotions over time - having a big cry, journalling
• Time - giving yourself time before replying to a message etc.

6. Planning & organisation

Executive function explained: planning and organisation is one of the executive functions that can be affected by ADHD and it can be challenging to think through problems step by step. Many people get overwhelmed if there are too many things going on at once and struggle to prioritise whats important.

Strategies:

• Getting examples of the task/using templates
• Breaking tasks down into smaller steps
• Verbal processing - talking through a problem can help you understand the steps

It's really important to understand your own exec function challenges so you can be kinder to yourself and work out strategies to help yourself.

We don't need to feel guilty if we need to do things in different ways.

If you want to build your own executive function strategies- join my next ADHD club workshop - executive function 101 on Nov 8th.

Sign up here: https://adhdclub.myflodesk.com/h4m13ny86w

If you've got any questions email me [email protected] - I'd love to see you there!