What to do when you’re having a poor executive function day/been sitting in front of your computer for a few hours wondering why you can’t do your work:
1. Take a deep breath - Let out all that anxiety over the project you’re doing so you can think clearly
2. Pull up a clean sheet of paper and something to write with - You can use a fresh word doc, new page in your journal or planner or whatever else works for you, the idea is that after this you will have a physical list to look at to help keep you on task.
3. Identify your obstacles (i.e. What is keeping you from doing this task?) - For example: Is it scary? If so, why? Does it feel too hard? Is there something else that you feel needs to be done first? Write these down!
4. Plan how to overcome your obstacles - This can take some creativity and some thinking to best figure out how to overcome the obstacle. I’ve included examples below for potential plans.
Obstacle: I don’t know the best way to approach this task.
Plan: Brainstorm on paper ways that you might be able to approach this task. Google ways to accomplish this task. Review lecture notes or example homework problems on how to accomplish this task. Ask a friend/coworker/classmate how they might start the task. Write down everything you feel might be relevant until you feel like you know where to start and where to go.
Obstacle: This feels too big and overwhelming so I don’t want to do it.
Plan: Break down the tasks into smaller, tiny tasks. Make them as small as you need to make them feel manageable. Write down all these tasks check them off as you go.
Obstacle: I’m waiting for someone to get back to me with comments on this project but they’re taking too long.
Plan: Follow up with this person and identify what you can do without their comments. For example, if you’re waiting for someone to sent you a section of a project or paper, write your section to the best of your ability. Can you have someone else review this project and still get good feedback. Or tell yourself you’ll revise/edit your project and integrate their comments later when you get to them. Often when I identify what feels out of order, I can move past it or put it farther down my list so I’m no longer just stuck waiting.
5. Encourage yourself and commend yourself for filling in the gaps actively that your brain couldn’t do on it’s own today. - You’re doing a great job!
A Graduate Student with Adult ADHD
