479- Executive Function Strategies to Externalize Time, Memory, Motivation
Nov 21, 2023
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ADHD expert, Dr. Ari Tuckman, discusses strategies to externalize executive functions such as time, memory, and motivation. He emphasizes the importance of using external tools and creating a conducive work environment. Other topics include managing distractions, using artificial consequences, finding enjoyment in goal achievement, managing emotions, and setting up an effective study space.
Externalizing executive function skills can enhance productivity for individuals with ADHD.
Developing effective time management strategies involves creating a supportive environment and utilizing external tools.
Seeking support and setting up systems can help individuals with ADHD succeed in the workplace.
Deep dives
Maximizing Performance and Productivity: Strategies for Weak Executive Function Skills
The podcast episode focuses on the importance of developing strategies to maximize performance and productivity for individuals with weak executive function skills, specifically in relation to ADHD. Executive functions are cognitive processes that help us plan, prioritize, manage time, and complete tasks. ADHD often affects executive function skills, leading to difficulties in academic and work performance. The episode emphasizes the need to supplement internal processes with external tools to improve reliability in completing tasks. Strategies discussed include creating order and reducing chaos in one's environment, using external tools like reminders and schedules, and finding ways to make the process more enjoyable and rewarding. The episode also touches on approaches to managing motivation and overcoming feelings of shame or low self-esteem associated with executive function challenges.
Addressing Challenges in Time Management
The podcast episode highlights the difficulties individuals with ADHD face in managing time effectively. It addresses the perception of time and suggests strategies to improve time management skills. Recommendations include the use of analog clocks to visualize the passing of time, reducing distractions and external noise, setting specific and immediate consequences, and cultivating a process-oriented mindset rather than focusing solely on outcomes. The speakers discuss the importance of creating a supportive environment and utilizing external tools to aid in time management. The episode acknowledges the emotional component associated with time management challenges and suggests integrating an understanding of ADHD into one's self-concept to reduce feelings of shame and improve motivation.
Supporting Success in the Workplace
The podcast episode offers suggestions on how individuals with ADHD can seek support from their bosses or managers in the workplace. While focusing on building executive function skills may not be feasible, the episode suggests setting up systems and backstops to support existing executive function abilities. Examples include providing clear and organized meeting materials, creating a quiet and focused work environment, and implementing external accountability measures. The episode encourages individuals to communicate their needs and challenges to their supervisors, while also demonstrating a sincere effort to meet expectations. Flexibility, understanding, and open dialogue are key elements in fostering success in the workplace.
Managing Disorganization and Physical Clutter
The podcast episode explores the impact of physical clutter and disorganization on executive functioning, particularly in relation to child development. While research on this specific topic is not referenced, the episode acknowledges that clutter can be distracting, lead to difficulty finding important items, and impact overall functioning. Strategies for managing clutter include simplifying and organizing physical spaces, minimizing distractions, and prioritizing functionality over aesthetics. The episode suggests involving children in the process of setting up their study spaces to maximize effectiveness and reduce distractions. However, the speaker emphasizes that individual preferences and needs should be considered when implementing organizational strategies.
Addressing Motivation and Overcoming Challenges
The podcast episode provides insights and recommendations for addressing challenges related to motivation and overcoming feelings of carelessness or laziness. The episode highlights the importance of understanding individual desires and goals and aligning them with tasks that need to be accomplished. Strategies discussed include removing distractions, setting specific and immediate consequences, and finding ways to make the process more enjoyable or rewarding. Additionally, the episode encourages individuals to communicate their struggles and progress to their partners or loved ones, fostering a better understanding and support system. Emphasizing the acceptance of imperfection and focusing on effort and progress can empower individuals to overcome challenges related to motivation and self-perception.
ADHD makes it harder to convert intentions into actions. Ari Tuckman, Psy.D., MBA, outlines a more useful way of thinking about executive functions that involves tweaking your environment, choosing the right tools, and other ways to externalize EFs.
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