Understanding ADHD at Work - executive function challenges explained

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 thriving not just surviving.

Knowledge means you can be kinder to yourself about your challenges + strategies mean you can help overcome them. In this week's newsletter I talk about some common ADHD challenges and how they relate to executive function.

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

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

1. Needing to write everything down

Executive function explained: because people with ADHD struggle with memory, then externalising information is really important with ADHD. If you can't rely on your memory or instant re-call to find information there is absolutely NO SHAME in needing to write things down.

2. Working at the last minute

Executive function explained: if you do everything at the last minute this may be explained by the interest-based attention system. If a task has many steps, or isn't particularly interesting by itself then there's nothing like a bit of THE FEAR to make it interesting.

Alternative sources of interest can be - novelty, fun, competition or accountability which can be different sources of interest than running on adrenaline.

3. Getting easily distracted

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).

Using tactics like body doubling, music, or physically removing distractions can help.

4. Taking criticism or feedback personally

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!

5. Avoiding admin (or other boring tasks like the plague)

Executive function explained: people with ADHD are motivated by the interest-based attention system and if it ain't interesting it ain't happening. Pairing boring tasks with interesting things can help for example giving yourself a little treat for doing things.

6. Being unrealistic with what we can do

Executive function explained: planning is one thing, but executing is another ball game. Because people with ADHD have lots of ideas and can be more interested in the bigger picture than smaller details it can be easy to brush past the boring bits. The interest-based attention system, combined with differences in time perception and self-awareness of our capability means it can be hard to REALISTICALLY gage what we can do (especially as capability can change daily too).

Remember: underestimate what you can do and over-deliver.

7. Switching between God Mode and Sloth Mode

Executive function explained: you can do a week's worth of work in a day, yet can't do the one form which will take 5 mins. It's that pesky interest-based attention system again sigh. When we're interested or good at a task we can do much more and get into god mode, but when we're not it can be really hard to do anything. It's also exhausting working in god mode, so give yourself a break if consistency isn't your thing.

8. Not having will power

Executive function explained: motivation is one of the executive functions impacted by ADHD and thanks to the interest-based attention system our motivation has to be genuine in order for us to do things. Telling yourself you'll do it later, or if you try harder you'll motivate yourself doesn't always work.

Catalysts for willpower can be accountability and moving deadlines forward to add adrenaline, if your willpower needs a helping hand.

9. Being chatty: interrupting people or oversharing

Executive function explained: impulsivity is one of the executive functions we have a delay on so self-control isn't always there. The amount of times I've been over excited and interrupted or told a stranger my life story is A LOT. What can help is writing things down you want to say if you're worried about interrupting as this can be a fear of forgetting.

Being chatty isn't always a bad thing and I do believe that oversharing is caring!

10. Not being able to predict when you'll be productive

Executive function explained: our executive function is affected by so many variables, our stress levels, energy levels, hormones, dopamine levels, if we've slept and so much more. So it can be hard to predict when you'll have spoons to do things. The good news is generally healthy habits like sleeping, exercise and managing stress help. The bad news is working out ADHD friendly challenges can be a challenge.

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're looking to understand how you can work WITH your ADHD join my NEW ADHD club monthly workshops. Join me and ADHD club to learn about ADHD and share with others who get it!

The first workshop is next Friday 5th June at 12-1.30pm, and I'm giving LinkedIn newsletter subscribers 20% off using code ADHDCLUB20 sign up here adhdclub.co.uk/workshops

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