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Tips for executive dysfunction

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Gallia
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23 Aug 2018, 6:35 pm

I was reading about how minimising clutter in the home environment can help with decreasing sensory overload and help with executive dysfunction. After my monthly "big" tidy up I am extremely productive and able to work in my room. so it all adds up.

Do you have any other tips/ mind hacks?


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Trogluddite
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23 Aug 2018, 6:51 pm

This isn't always "socially appropriate", but I find that talking my way through a task out loud really helps. Hearing my voice say what I need to do, or have just completed, seems to achieve something that just thinking it doesn't.


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BeaArthur
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23 Aug 2018, 8:51 pm

Trogluddite wrote:
This isn't always "socially appropriate", but I find that talking my way through a task out loud really helps. Hearing my voice say what I need to do, or have just completed, seems to achieve something that just thinking it doesn't.

I do that; but when I used to work in an office, I would simply mouth the words or whisper them.

Also, to overcome inertia, I sometimes give myself pep talks and vocal praise for completing part or all of a task.


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Magna
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23 Aug 2018, 9:25 pm

I don't know what I'd do without talking to myself outloud: "Remember, there is that appointment tomorrow at 10." Or give myself instructions out loud: "Don't forget to shave, then shower."

I read a book about Aspergers once that said executive functions that an NT doesn't even think about, an Aspie regards them as having to navigate the same functions everyday.

To me this means that I don't have to think about how to actually brush my teeth, or how to take a shower, but I do have to give thought to the functions and the sequence of those functions I need to complete. A mental checklist of the same functions every day before I do them.

When I'm getting out of bed I have to picture the sequence of each function in order no matter how elementary:

Get a glass of water
Pick out clothes
Make coffee
Fill up water jug
Get lunch from fridge and put it by my jug and keys
Eat something
Shave
Take a shower
Etc.....

I have to go through those things in my mind before I do them. Every day. I can't just do them automatically without thinking.



Gallia
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24 Aug 2018, 9:08 am

BeaArthur wrote:
Trogluddite wrote:
This isn't always "socially appropriate", but I find that talking my way through a task out loud really helps. Hearing my voice say what I need to do, or have just completed, seems to achieve something that just thinking it doesn't.

I do that; but when I used to work in an office, I would simply mouth the words or whisper them.

Also, to overcome inertia, I sometimes give myself pep talks and vocal praise for completing part or all of a task.


i slap or scratch my arm ahah gets my brain in panic mode : "oh i need to be faster/ do other things"
but out in public it would look weird :s


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Gallia
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24 Aug 2018, 9:11 am

Magna wrote:
I don't know what I'd do without talking to myself outloud: "Remember, there is that appointment tomorrow at 10." Or give myself instructions out loud: "Don't forget to shave, then shower."

I read a book about Aspergers once that said executive functions that an NT doesn't even think about, an Aspie regards them as having to navigate the same functions everyday.

To me this means that I don't have to think about how to actually brush my teeth, or how to take a shower, but I do have to give thought to the functions and the sequence of those functions I need to complete. A mental checklist of the same functions every day before I do them.

When I'm getting out of bed I have to picture the sequence of each function in order no matter how elementary:

Get a glass of water
Pick out clothes
Make coffee
Fill up water jug
Get lunch from fridge and put it by my jug and keys
Eat something
Shave
Take a shower
Etc.....

I have to go through those things in my mind before I do them. Every day. I can't just do them automatically without thinking.


in that order?

the first thing i do is check my emails and social media. it's a terrible habit. I want to get rid of it because it sucks productivity and it's not healthy.


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24 Aug 2018, 2:31 pm

I completely agree with you that a cluttered house contributes to a cluttered mind.

Unfortunately every time I decide to do something about it the task overwhelms me and I shut down. :(

I have a lot of trouble with executive dysfunction these days and have to talk myself through it / make lists as well.


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Trogluddite
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24 Aug 2018, 2:39 pm

Not necessarily a conscious coping technique, but I've often wondered whether the adherence to routines and difficulty with changing routines commonly associated with autism are an innate coping mechanism. A way for the subconscious mind to perform tasks on "auto-pilot" in order to avoid having to use conscious thought that provokes executive problems. There are definitely some tasks which I find easier to do if I pay less attention to doing them than more.


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orbiter
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24 Aug 2018, 3:25 pm

I tend to make lists now and then. When I make lists I try to add some really hard or boring things on it. Then the items that should be done do get done, because they are now the easiest ones

At other times a kind of 'mental swamp' happens and a list does not work. On those days I do a bit of anything
and wander from one room to another. I think that this intuitive wandering is the only way with 'super-inertia.' You have to keep walking and somehow it's fine in the end.



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24 Aug 2018, 3:26 pm

Gallia wrote:
Magna wrote:
I don't know what I'd do without talking to myself outloud: "Remember, there is that appointment tomorrow at 10." Or give myself instructions out loud: "Don't forget to shave, then shower."

I read a book about Aspergers once that said executive functions that an NT doesn't even think about, an Aspie regards them as having to navigate the same functions everyday.

To me this means that I don't have to think about how to actually brush my teeth, or how to take a shower, but I do have to give thought to the functions and the sequence of those functions I need to complete. A mental checklist of the same functions every day before I do them.

When I'm getting out of bed I have to picture the sequence of each function in order no matter how elementary:

Get a glass of water
Pick out clothes
Make coffee
Fill up water jug
Get lunch from fridge and put it by my jug and keys
Eat something
Shave
Take a shower
Etc.....

I have to go through those things in my mind before I do them. Every day. I can't just do them automatically without thinking.


in that order?

the first thing i do is check my emails and social media. it's a terrible habit. I want to get rid of it because it sucks productivity and it's not healthy.


Not necessarily in that order. I also check news and WP stuff if I have time



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24 Aug 2018, 3:32 pm

Trogluddite wrote:
Not necessarily a conscious coping technique, but I've often wondered whether the adherence to routines and difficulty with changing routines commonly associated with autism are an innate coping mechanism. A way for the subconscious mind to perform tasks on "auto-pilot" in order to avoid having to use conscious thought that provokes executive problems. There are definitely some tasks which I find easier to do if I pay less attention to doing them than more.


I totally agree that not actively thinking about a task when doing it is easier than being focused on it. I can't do that though given that there are multiple tasks associated with ADL (activities of daily living). If I didn't go through an audible list with myself, sometimes audibly reminding myself of what I still have to do to "get ready", I forget things. I forget my lunch, I can take a shower and realize only after that I should have shaved beforehand, etc.

I am able to go on "auto-pilot" with most of the tasks themselves since I've done them so many times. I don't think about the act of brushing my teeth or taking a shower when I'm actually doing those things, but I can't go on "auto-pilot" by getting up in the morning and just walk through executive functioning in a daze.



Gallia
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24 Aug 2018, 3:46 pm

orbiter wrote:
I tend to make lists now and then. When I make lists I try to add some really hard or boring things on it. Then the items that should be done do get done, because they are now the easiest ones

At other times a kind of 'mental swamp' happens and a list does not work. On those days I do a bit of anything
and wander from one room to another. I think that this intuitive wandering is the only way with 'super-inertia.' You have to keep walking and somehow it's fine in the end.


that's a good system. Making lists is something I also do but tend to over estimate by abilities. For instance, I'll write: today - laundry, clean house, see GP, write 500 words and apply for a job and do half of that.
I think I know I will do half of it anyway so i set my standards high and then adjust to a more realistic scenario. I may feel frustrated that I didn't do it all. Prioritising is always an issue. What's more important? Especially in uni work it drives me crazy when I am given loose guidelines.

generally speaking, having "too much choice" is what leads me to inertia and watching netflix in shame. I think it's a problem when I wake up and there are too many choices for the day. I like having a baseline to adhere to. E.g. Gym / classes / finish art


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26 Aug 2018, 9:11 pm

Trogluddite wrote:
Not necessarily a conscious coping technique, but I've often wondered whether the adherence to routines and difficulty with changing routines commonly associated with autism are an innate coping mechanism. A way for the subconscious mind to perform tasks on "auto-pilot" in order to avoid having to use conscious thought that provokes executive problems. There are definitely some tasks which I find easier to do if I pay less attention to doing them than more.

Absolutely right! I try to set up routines even where I don't really need them. It makes the day go so much smoother.


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26 Aug 2018, 9:51 pm

Increase magnesium & sulphur intake. You could take daily supplements, but it's cheaper & possibly better to just put epsom salts on your skin. Foot soaks/baths, epsom salt lotion after a shower, or even just epsom salts and water on your skin and just leave it there - it just can get a little flakey and make a bit of a mess compared to lotion. Do this daily. Chances are good you'll notice executive functions start to improve bit by bit, week by week.


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Gallia
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27 Aug 2018, 2:09 pm

goldfish21 wrote:
Increase magnesium & sulphur intake. You could take daily supplements, but it's cheaper & possibly better to just put epsom salts on your skin. Foot soaks/baths, epsom salt lotion after a shower, or even just epsom salts and water on your skin and just leave it there - it just can get a little flakey and make a bit of a mess compared to lotion. Do this daily. Chances are good you'll notice executive functions start to improve bit by bit, week by week.


my grandmother used to do foot soaks with epsom salts. why not, if anything it will help me relax.


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