Are you someone that struggles to stay organized? Has trouble following projects through to completion or even getting started? Is chronically late and forgets things that need to be done? Challenges with executive functions can wreak havoc but there are tools that can help compensate. Read my first post in this series for detail about executive functioning skills and executive dysfunction symptoms. This 2nd post covers options for executive function disorder treatment…or at least tips to create workarounds that can make life easier.

Are you concerned that ADHD may impact you or your loved one?  Take this free online test now:

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It is never too late to be what you might have been.

– George Eliot

With executive function disorder it’s a challenge to start using tools:

Planning and organization can be overwhelming so it can feel unpleasant to try to use tools. This is not something that “comes naturally” to people who have deficits in their executive functioning skills.

 

Many people with deficits in executive functions are uninterested in spending time organizing and planning.  They may already feel behind or under pressure, so sitting down and planning out steps can seem like a waste of time.

 

However, even if they hate it I think most would admit that they could use some help and that the deficits in executive functioning skills are causing stress in their life.

 

If getting things done feels like a never-ending struggle and you wonder how to ever catch up I encourage you to read on and see if you can try ONE tool to start with.

Tips and tools to help with executive dysfunction symptoms:

1. Use checklists:

Checklists are the most basic of organizing techniques and possibly the most helpful. People with executive function disorder have a poor working memory which makes it hard to remember tasks.

 

Keep track of what needs to be done with a list instead of holding it in your head. Making a list can feel insurmountable for some people with executive dysfunction symptoms so they may attempt to just remember everything that needs to be done. Except for the most gifted of us, this is a recipe for dropping the ball and forgetting responsibilities.

 

In your list, try to define the steps that are necessary in order to complete a task. This can make it less overwhelming to start tackling the item.

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2. Pick 5 top things to get done each day

Can you write down the 5 top things that need to happen today? Get a blank piece of paper and write your 5 must-do tasks on the top half and bonus tasks on the bottom. Fold the paper in half so you only see the bonus tasks after you finish the top half.

Made-for-you planners to write your top 5 tasks on:

If you are a visual person and want to organize everything on one page check out these daily or weekly planners. I love these planners! They create an already laid out structure that can make getting started easier. For some people, looking at a blank piece of paper will be enough to stop them from organizing.

 

Each planner has tear-off pages for an overview of to-do’s. See which planner fits for your needs better. I like the weekly one that includes both work and home life to-do’s and has additional boxes for self-care and gratitude. I like that I can jot down my 5 must-do things ahead of time, especially if I know something is coming up later in the week that I don’t want to forget.

 

These planners will help you work on your to-do lists, what is needed for each day of the week, and work on life balancing. Don’t get weekly planners if you get overwhelmed looking at more than one day at a time and instead try the blank paper idea I mentioned above or the daily tear-off planner. DO get the weekly planner if seeing the whole week laid out is helpful.: [amazon_link asins=’B0189G4M7I,B00UM47Y08,B0189G3AYE’ template=’ProductGrid’ store=’drmelissawelb-20′ marketplace=’US’ link_id=’d587874a-bd8c-11e8-80b1-89ee020616e6′]

3. Do what you are dreading first

Is there a particular task you are dreading? Do that first! Tackling a task that is causing you angst will free you up to focus on other tasks that you aren’t worried about. Don’t keep transferring that task to a new day. If the dreaded task sits around on your list it may cause you to avoid even looking at the list. Dreaded tasks can be progress stoppers!

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4. Don’t overdo the lists!

Some people overdo it and make long lists which then serve to overwhelm them instead of reducing stress. If a list is so cumbersome that it inspires repulsion it is not going to have the effect that we are going for.

5. Write down daily routines

Checklists aren’t just for projects but can help with daily routines. Spend less time trying to recreate what has to be done each day. It can be helpful to make a list of the morning routine or bedtime rituals. Or steps to take when you are about to leave work for the day. Think about where you waste energy trying to remember things (or where you find yourself forgetting steps) and start with a list for that.

6. Use apps to automate your lists and routines read more

Calling it executive functioning makes these skills sound fancy, complicated, and only for the most sophisticated among us. But really executive functions are automatic skills that run in the background and are in charge of helping life run smoothly. They help us in almost all we do every day.  Regardless of how bright a person is, struggles with executive functioning (called executive dysfunction) will make it difficult to stay on top of tasks. Executive function deficits are often seen in ADHD, learning disabilities, and depression.

Are you concerned that ADHD may impact you or your loved one?  Take this free online test now:

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Executive functions are mental skills that help us regulate ourselves and accomplish what we set out to do: to set goals and then plan out how to accomplish the goal by prioritizing tasks. At the same time, we need to remember what to do, manage our time, motivate to get started, not lose our belongings, and sustain the effort to finish what we start. Executive functioning skills are essential for smooth management of life.

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Using executive functions to get out of the house each day:

Picture a task as “simple” as waking up and getting out of the house each day. Many of us don’t even think twice about what goes into this because much of what we do is automatic and habitual. But these steps actually require high-level executive functions for planning and organization.

 

We need to have a sense of how much time we have until we leave, remember what we need to get done, ration that time so we can accomplish the steps needed (brush teeth, shower, get dressed, eat breakfast, make lunch, gather belongings needed for the day), self-monitor our progress and make adjustments on the fly.

 

Imagine being an adult with executive dysfunction and add on children to the mix. In addition to planning and organizing your own day, you need to do the same for your kids to get them out the door on time. And because kids are…. kids they often do things that throw a monkey-wrench into the best-planned routines.

Executive functioning: Our personal guide

Executive functions are our personal guide, always working in the background to keep us on track. It is like having an invisible executive administrative assistant that silently guides us throughout our day helping life to run smoothly.

 

Imagine if we hire a business manager that has no experience or skills? Obviously, our business will struggle for a while. Lots of tasks will fall through the cracks while they are learning skills.

 

If our guide is struggling we will notice difficulty in our daily management of tasks.

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Each executive function skill helps us:

• Plan
• Organize
• Set goals
• Prioritize
• Make Decisions
• Remember things
• Keep track of our belongings
• Control emotions
• Shift from one task to another
• Manage time
• Control impulsivity
• Learn from past mistakes
• Monitor and self-regulate
• Sustain effort
• Finish a task

What can happen with executive dysfunction?

Since so many of our day to day tasks use our executive functioning skills it isn’t hard to imagine the struggles that can happen when there are challenges in this area. Many of the automatic parts of life become effortful. Getting through daily tasks can feel monumental.

Executive function deficits can cause:

• Increased disorganization
• Taking a long time to complete simple tasks
• Getting easily overwhelmed
• Regularly losing or forgetting items
• Difficulty with maintaining a clean working space, room, desk
• Frequently late due to disorganization and poor time management
• Difficulty shifting from one task to the next
• Problems with prioritizing needs and wants
• Emotional dysregulation causing easy frustration or anger
• Struggles with organizing thoughts enough to write, follow and solve multi-step problems,
• Challenges with completing assignments and handing in homework

Can executive function change over time?

A child with executive functioning challenges hasn’t reached full capacity yet. In their teenage years, as their brain develops (specifically their frontal lobe), their executive functioning abilities will develop more.

 

This is important because it means a child who has ADHD and executive function deficits may find they struggle less as they age since they can gain increased executive functioning. They may then be able to compensate for some of the challenges that come with ADHD.

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If someone doesn’t fully grow out of executive function deficits there are ways to develop “workarounds”. Plans can be put in place to help compensate and assist if one’s natural skills need some work.

So what do you do if your executive function skills need support?

There are tools that can be used to help accommodate challenges. Many tasks can be automated so they don’t need to be remembered. Delegating other tasks can free a person up to focus on the parts of life they must be directly involved with.

 

For example, some people struggle with remembering to pay bills.  It can be worth the money to hire someone to manage this task. The cost will be offset by the lack of late fees, high-interest charges, and penalties the person previously had to pay.

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The next post in this series on executive functioning is about 15 skills and strategies to help compensate for executive dysfunction. People with executive function deficits can overcome their challenges! They are not resigned to chronic disorganization and being late. Life for people with executive dysfunction can feel a bit more smooth by making slow and steady changes and instituting helpful support systems.

 

What has helped you stay organized and overcome executive functioning challenges? Share your tips so others can benefit!

Executive functioning book recommendations: read more

ADHD myths can get in the way of people seeking treatment and contribute to the stigma against people with ADHD. According to the National Institutes of Health, approximately 4.4% of US adults have ADHD although less than 11% receive treatment. Myths and stigma play a role in the huge discrepancy between the number of people with ADHD and the number with ADHD that receive treatment. Adult ADHD can cause significant challenges in relationships, employment, and self-esteem for people who are not adequately treated.

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Conventional wisdom used to say the majority of people with childhood ADHD will outgrow it. However, the truth is that up to 85% of children with ADHD continue to experience significant symptoms into adulthood. Hyperactive and impulsive behaviors may decrease with age; but restlessness, distractibility, and inattention often continue into adulthood.

Adult ADHD Myth #1: Most adults grow out of ADHD

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Executive functioning (the ability to plan, get organized, and manage time) is often impaired in adults with ADHD who frequently struggle with prioritizing and managing daily activities. Executive functioning deficits can significantly impair academic and career success.

ADDitude magazine describes executive functioning deficits in adult ADHD as:

“When a person’s executive functions fail, he has trouble analyzing, planning, organizing, scheduling, and completing tasks. People with EFD commonly lack the ability to handle frustration, start and finish tasks, recall and follow multi-step directions, stay on track, self monitor, and balance priorities. Fixing the area of deficit is key to fixing academic or occupational difficulties. Common signs and symptoms of EFD in adults include:

 

• Forgetting to complete tasks
• Inability to keep track of personal items like keys and cell phones
• Trouble following conversations
• Losing train of thought
• Difficulty remembering steps in a multi-step processes
• Inability to remember names
• Often late
• Problems breaking big projects into steps
• Trouble meeting deadlines
• Unable to multitask
• Difficulty remembering abbreviations and acronyms”.

Individuals with ADHD can develop coping and organizing strategies that help manage and control symptoms. Some people are able to compensate for their ADHD by using coping strategies and don’t need medication. Others need medication in order to be organized enough to use the strategies that will help them.

 

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Adult ADHD Myth #2: Adult ADHD isn’t a big deal. Get over it!

Many adults with ADHD struggle in work and relationships. ADHD can cause significant dysfunction in peoples live’s. This dysfunction can be minimized with treatment.

People with Adult ADHD can struggle with:

• Paying their bills on time,
• Procrastination of tasks that aren’t engaging,
• Talking over people,
• Not being a good listener,
• Being forgetful,
• Impulsivity,
• Poor self-esteem resulting from a lifetime of feeling they can’t measure up or that they are “stupid”,
• Frequent feelings of shame and frustration,
• Emotional volatility and defensiveness,
• Chronic underachievement,
• Insecurity and depression.

 

The divorce rate with ADHD is higher than in the general population. The tendency for the partner with ADHD to become distracted is a constant source of conflict in relationships. Studies have shown a high level of distress in 60% of marriages where one spouse has ADHD. Adults with ADHD are twice as likely to get divorced.

 

As an aside: there is a great book written about the effect of ADHD on a marriage. This book not only explains what happens when a spouse has ADHD but also gives helpful tools necessary for the relationship to thrive. Here is an excerpt and explanation from the author of this book. [amazon_link asins=’B005MRBEAG’ template=’ProductAd’ store=’drmelissawelb-20′ marketplace=’US’ link_id=’66f2d060-0f1c-11e8-ace1-f17cd05e279e’]

 

 

 

 

 

 

 

 

 

This article talks about ADHD’s effect on parenting. A parent with ADHD may have challenges with self-regulation, motivation, and various cognitive processes. This can lead to issues where the parent has difficulty modeling effective behavioral control and emotional responsiveness to their children.

Adult ADHD Myth #3: ADHD is over-diagnosed

Many adults with ADHD never received the diagnosis as children. In the past, ADHD wasn’t identified unless people were disruptive enough to necessitate an evaluation. Parents, whose children get diagnosed with ADHD, often then recognize the signs in themselves.

 

The inattentive type of ADD is likely underdiagnosed. Often people with the inattentive form of ADD escape identification. They are generally not disruptive or hyperactive. Because they don’t call attention to themselves people may not notice they are underperforming. Also, if they are academically gifted, they may be able to get away with their disorganization and lack of executive functioning skills while in school. Sometimes ADHD isn’t identified until the person is struggling to get their work done in college, in their career, or having conflicts in their relationship.

 

People often think of ADHD as a male problem. This can lead to females with ADHD not being noticed. Females with ADHD are almost 2x as likely to have the inattentive form which makes it easier to miss.

 

ADHD Myth #4:  ADHD isn’t real read more