3 Executive Functioning Hacks That Saved My Life
🫢 Why "just do it" doesn't work for us
"You just have to get started."
"If you really want something, you can do it."
These cliches, often well-intended advice, usually don’t apply to someone with autism and ADHD.
Our brains are always on the lookout for things that provide an instant reward and give us a dopamine rush. This means that our motivation system isn't really based on importance, but rather on what we find interesting. To actually get things done and keep going, we need to be motivated by one of the following things:
💡Interest: anything that is enjoyable or within our area of interest.
🏎 Competition: anything that can lead to a victory or prove that we are the best at something.
🎊 Novelty & creativity: anything that is artistic or feels new.
🔥 Passion: anything that aligns with our life mission.
⏰ Urgency: anything that needs to be done NOW or has a visual deadline.
🧐 So, how can you put these ideas into practice in your daily life?
Over the years, I've discovered some neurodivergent-proof tips that have really simplified my life. You can use them for your household, self-care, and work. Here's my top three.
The Non-Conformist Approach: I think a lot of ADHD problems stem from feeling like we have to do things the "normal" way. This is problematic for two reasons: 1) We hate feeling like we "have" to do something and 2) norms are arbitrary and usually determined by neurotypicals. At home and with self-care, I decided to start with my own needs rather than conforming to norms. Realizing I kept forgetting to take my daily medication, I scattered five pill strips in various locations around the house - in plain sight. Problem solved!
The Might as Well Method: to use this method, you first need to know about habit stacking. This involves learning a new habit by doing it each time after completing an existing habit you've already formed. Just brushed your teeth before bed? You might as well lay out your outfit for the next day too. Threw away some papers? You might as well take out the trash while you're at it.
The First-Step Method: Often, a household or personal care task seems like an impossible undertaking for someone with ADHD. We get overwhelmed and can't seem to get started. With the First-Step Method, you break down each task into smaller steps and focus solely on the first step of that task. I tell myself that I don't have to tidy my bedroom (= the entire task), but I just need to pick up the clothes off the floor (= the first step of the task). Or that I don't have to brush my teeth, but I just need to wet my toothbrush and put toothpaste on it. You'll see that the subsequent steps are much quicker and easier to accomplish.
These methods are life. They helped me meet my book deadline.
🎉 Yes, it's officially out of my hands now!
My publisher is ready to start the design process. I hope it gets translated as well. Oh, and by the way, I gave a shoutout to Jesse Anderson in my acknowledgments (he has his own substack too). Thanks for your helpful tips on navigating life with ADHD, Jesse!