5 Tips to Manage Executive Dysfunction with ADHD
Do you have a hard time starting tasks when they’re too boring or too difficult? Maybe you get distracted easily and that prevents you from getting any work done. Or do you find that you have trouble working on projects because you never know how to get them done?
These are signs of executive dysfunction, which is one of the hardest things to manage when you have ADHD. It prevents you from getting a lot of things done, both work and personal projects. But it’s not impossible to cope with it. You just have to learn a few tricks.
1. Figure Out a Starting Point
This is, possibly, one of the hardest tasks you’ll do, but that’s okay. When everything seems important and you’re stuck, with no idea where to begin, then sit down, look at what you have, and talk to yourself. This might sound a little odd, but talking things through with yourself, out loud, can be more helpful than you think.
Talking to someone else can help too, but you might find yourself having to explain the details to them, and this might get you off-track. Thinking out loud can help you figure out exactly what’s the best place to start your work.
2. Break Tasks Down
Big tasks can seem daunting and complex, so you might find it much easier to break them down into much smaller tasks. Try to add items to your to-do list that only take between five and ten minutes to do. You’ll feel much more accomplished at the end of the day, and that will motivate you to keep going.
Smaller tasks also mean simpler tasks. This means you won’t get stuck as often on what you should do next and how you can get started. It takes the pressure out of figuring out the best way to carry out the next item on your to-do list.
3. Keep Everything in Sight
The best way to keep you on track and finish your work before the deadlines is to constantly remind yourself of how much time you have left. That means having a visible calendar on the wall that you can read just by looking at it, color-coded in order to grab your attention. It means post-it notes placed everywhere, and constant reminders on your phone.
4. Take Small Breaks
Breaks are necessary. Clearing your mind with short breaks is the best way to make sure you’ll complete quality work. But when you have ADHD, breaks can cause you to lose momentum, which in turn causes you to lose motivation.
So, next time you set out to work, keep two things in mind: make sure you know exactly what you’re going to do after your break, and do something proactive during your break. Maybe you’re getting up to make some coffee or tea, or you go for a short walk around the block before you return to work. Leave for your break knowing exactly what task you’ll tackle next and how, and stay active during your break.
5. Plan Ahead
There are little things you can do to make your future self’s life easier. Maybe you’re picking an outfit before bed so you can get ready in the mornings a little faster. Or maybe you’re going to clear the drying rack so when you set out to wash your dishes, you can jump right into it.
Of course, these are tricks that can make things easier for you, but that doesn’t mean your ADHD will disappear. So, if you find yourself needing additional help, then don’t hesitate to contact us. It’s possible to live your life with ADHD, and, if you’re not sure how, then Executive Functioning Coaching can help you figure it out.