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ADHD is why. Game changers were putting my keys in the same spot ALWAYS. Clothes out the night before. Gear (if youāre using tech) checked, packed & ready. Automate and repeat the processes that are constant and you gain headspace and time (allegedly)
May 24, 2024
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šŖ”as in if u make it a requirement of urself you might obsess over having to accomplish it and that can paralyse u, as is my experience with adhd and executive dysfunction
if possible i suggest turning your brain off for a bit(use music to distract if u can) and moving kind of on instinct? wake up, make your bed, get your coffee, get your breakfast, make sure you clean the kitchen as you go and put your dishes away/wash them as soon as you finish eating, go back to your coffee and sit with it for a while to transition into the day. this is all kind of general but the point is to have casual, repetitive(everyday) tasks to slowly introduce you to a routine.
i find it important to clean/pick up anything after disrupting it because clutter and messes always distract me from my thoughts and continue to nag me if left alone-making the likelihood high that ill face a shutdown due to the task becoming another extra step to face later. it also makes it easy to think just about lunch when it comes around and theres no clutter left from breakfast
dont try to force anything and ask urself what you have the energy for, dont use up all ur fuel first thing in the morning and run out of steam later in the day- job hunting is a constant battle with rejection and managing your energy levels thru it all is important
Jun 4, 2025
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š§ ADHDer here who has tried so many different methods (and medications) over the years. what works for me doesnāt always work for my friends who also have ADHD, which means itās kind of a treasure hunt to figure out what works best for you. i especially struggled a lot with executive dysfunction in college and had trouble forgetting basic homework and turning in writing assignments days or weeks (and, once, two months) late.
there are a lot of simple tips that non-ADHD people will try to give you that can potentially help, but itās not a cure-all for executive dysfunction. the big ones are planners (i have like 3-5 planners/calendars and todo lists which can help me keep on track at my current job, but that hasnāt always worked for me) and āhave better time managementā (and of course they never expand on that supposed advice). iāve been diagnosed with ADHD since i was 7 years old, so iāve heard and tried it allā¦
hereās what works for me now as someone who works 40 hours/week and when i was in school:
ā¢ BREAK DOWN TASKS INTO SMALLER BITS. this is my #1 go-to for any work or assignments involving writing. outlining, Extremely Rough drafts that i can tinker for a few minutes at a time when iām feeling motivated, messy bullet points and half-baked opening paragraph sentences. even if iām scribbling stuff that wonāt end up in the final product, but youāre getting your brain in the habit of thinking about and planning your writing earlier in the assignment process.
ā¢ LETTING GO OF IDEAL PRODUCTIVITY AND PERFECTION. this is more of a personal tip, but i think some of my procrastination and executive dysfunction when it came to assignments came from anxiety around how i was expected to perform productivity in a neurotypical fashion and my own crippling anxiety around perfectionism. this may not apply to you, but i think itās always helpful to remember that you do not have to adhere to societyās ideas about what productivity āshouldā look like. this is also why the tip of trying to manufacture urgency or deadlines doesnāt work for me.
ā¢ PAY ATTENTION TO YOUR BRAIN. learn what cues you to feel motivated. adjust your environment to incorporate those cues even more and reduce distractions or executive dysfunction. (for me, that includes having a clean workspace and some headphone or earbuds in even if nothing is playing. if i am playing something, itās usually non-lyrical music at a low volume or a video essay iāve already listened to 200+ times.)
ā¢ TAKE A WALK. this is something that i started doing recently and iāve found that it helps me feel more alert and my brain less muddled/unable to focus.
ā¢ finally: TAKE CARE OF YOURSELF. i definitely made my executive dysfunction worse in college by not eating well orāmore specificallyānot sleeping enough. speaking from experience, the psychological connection between your brain and body is critical in how effective these tips for dealing with executive dysfunction can be.
this may not be as simple as youāre hoping for, but i do hope that this helps. ā¤ļø
this may not be as simple as youāre hoping for, but i do hope that this helps. ā¤ļø
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š„½Real talk? ADHD meds work great but obviously not always what suits the situation best. What works best for me is making lists, setting timers and going with the flow. Kinda depends on what flavour of ADHD you have but with me I noticed that my executive functioning improved once I stopped trying to force it and started making the most of the productive energy bursts I felt. Not a perfect method though and meds were definitely easier.
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