ADHD and Executive Dysfunction: What are Executive Functions
Today, we're diving into a topic that's essential for ADHD or neurodiverse business owners. We're talking about executive functions and the not-so-fun side, executive dysfunction. Let's keep it simple and get right to the point on what you need to know.
What are Executive Functions?
Someone explained to me that executive functions are like your brain’s operations department. There are eight main departments/functions and each department helps us plan, organise, feel in control and make decisions.
What is Executive Dysfunction?
Executive dysfunction is like your brain's different departments not functioning efficiently, and they certainly aren't communicating well. It's like your GPS sending you in circles or your tidy-up crew taking an unplanned coffee break!
For ADHD or neurodivergent individuals, executive dysfunction often arises due to unique brain wiring. Our brains may not develop executive functions as efficiently as in neurotypical individuals. There can be up to a 30% delay in the development of an ADHD brain. This can lead to a range of challenges as these crucial functions, like planning, organisation, and impulse control, aren't operating at full capacity. As a result, everyday tasks, such as responding to emails or meeting deadlines, may feel like navigating an endless obstacle course, fuelling frustration, self-doubt, and anxiety.
The impact of executive dysfunction extends beyond personal struggles; it becomes an integral part of our entrepreneurial journey, affecting not only ourselves but also our businesses and personal lives. Missed deadlines and disorganisation can affect our business reputation, while balancing work and personal life may strain relationships with family and friends. However, recognising these challenges is the first step towards finding solutions for growth. Seeking support through mentorship or community connections can be invaluable on this unique journey.
Strategies to manage Executive Dysfunction
Here are some of my favourite strategies that either I use or recommend to clients to try. These strategies can help you navigate the challenges of executive dysfunction in various aspects of your life, whether it's in your business or daily activities. Remember, progress takes time and patience, so be kind to yourself as you implement these techniques. It isn’t a one-size-fits-all and just when you have found a winning formula, something may change the game and you may have to try something new. (Hence why having a fabulous coach can help!)
Planning:
Use Visual Aids: Create visual planners or simple to-do lists. Visual cues help you see your tasks clearly and stay organised. The saying goes: Out of sight, out of mind!
Prioritise Tasks: Identify the most important tasks and tackle them first. This prevents feeling overwhelmed by a long list.
Set Specific Goals: Break down your goals into small, achievable steps. This makes planning and execution more manageable.
Time Management:
Time Blocking: Allocate specific time blocks for different tasks. Stick to these blocks to stay on track – make it fun by using stationery and colour!
Set Reminders: Use alarms or digital reminders to prompt task transitions or deadlines.
I personally love my visual timer – take a look here*
Delegate When Possible: Don't hesitate to delegate tasks that others can handle, freeing up your time for crucial responsibilities.
Impulse Control:
Create a Distraction-Free Zone: Designate a workspace where distractions are minimised. You could use apps to block websites and social media but the best thing I did was just start by putting my phone on ‘do not disturb’.
Practice Mindfulness: Develop the habit of pausing and taking deep breaths when tempted by distractions. This can help regain focus.
Reward System: Reward yourself after completing tasks. It can be as simple as a short break, a treat or a quick walk.
Working Memory:
Use Note-Taking Tools: Carry a notebook or use note-taking apps to jot down important information or ideas.
Repeat and Summarise: When given instructions, repeat them back or ask for them to be visually summarised for you to ensure you've understood and remembered correctly.
Break Down Information: Break down complex information into smaller chunks. This aids memory retention.
Emotional Control:
Practice Self-Care: Regularly engage in activities that help you manage stress, such as meditation, exercise or hobbies you enjoy. Check out my recent blog for self-care tips and strategies from business owners who either have ADHD themselves or support those with ADHD.
Identify Triggers: Recognise situations or triggers that may lead to emotional dysregulation. Perhaps make a note of them somewhere so then you can start developing strategies to handle them proactively.
Seek Support: Don't hesitate to talk to a therapist, counsellor or coach if you find emotional control challenging. They can provide valuable coping strategies.
Task Initiation:
Start Small: When faced with a daunting task, begin with a small, manageable part. Once you've started, it's easier to continue.
Use Timers: Set a timer for a short period (e.g. 15 minutes) and commit to working on the task until the timer goes off.
Accountability Buddy: Get someone else to hold you accountable whether a friend or a professional coach. Body Doubling is also amazing for helping you just begin when something feels incredibly hard.
Flexibility:
Practice Adaptability: Embrace change as a chance for growth. Find ways to be flexible in your approach to tasks and challenges.
Learn from Mistakes: When something doesn't go as planned, analyse what went wrong and how you can adapt your strategy for the future.
Mindfulness and Breathing: When faced with unexpected changes or stress, take a moment to breathe deeply and regain composure before reacting.
Embracing Your Unique Brain
Let’s face it executive dysfunction can kick our butt BUT I want you to find a new sense of empowerment. Whip your executive functions back in to shape by finding the right strategies and tools for you. It's important to remember that there's no one-size-fits-all solution when it comes to managing ADHD and executive dysfunction. It's a process of trial and error, adaptation and continual growth.
As an ADHD business coach, my mission goes beyond just offering strategies; it's about guiding you on a journey of self-discovery and empowerment. It's about helping you understand your executive functions, embrace your brain's unique wiring, and develop strategies and systems to navigate the challenges of executive dysfunction.
In a world that often values conformity, my role is to champion your individuality. My aim is to provide empathetic and sincere guidance to help you uncover your strengths, harness your creativity and find your path to success.
If executive dysfunction is preventing you from taking action and growing your business, get in touch and we can move forward together.
If you want to explore more about understanding your ADHD, executive dysfunction and running a business, I offer one-to-one coaching that explores strategies in your life and business that can help you survive and thrive. I would love you to book a discovery call with me to chat and explore possibilities that may work for you and your business.
Not ready for one-to-one coaching? Then check out my new Action Circle - A transformative unicorn experience that provides; ongoing group coaching, a supportive community that understands your unique challenges and brain, and a system that empowers you to take action!
This blog has been written with the help of Jenny from JP Content & Copy.
Sources:
https://www.verywellmind.com/the-adhd-brain-4129396
https://www.medicalnewstoday.com/articles/adhd-brain-vs-normal-brain#structure
*this is an affiliate link
