Why the ADHD “hacks” aren’t cutting it for you

You know the story that if you set out your workout clothes the night before you will be inclined to work out the next morning? This is meant to reduce the executive function it takes to do it and the visual clue is there to get your butt moving. Well, you can probably relate that in the likely 20 times I’ve tried this hack it has maybe worked once. I wish this was the magic key to get me to engage in something I always have a hard time initiating but the reality is that it doesn’t and likely never will.

A question came up at dinner with other therapists at a conference about ADHD accommodations that help with task initiation. “How do you make a plan but keep the novelty.”

How often have you found something that works well for you for a while but then it just doesn’t anymore? Planning to navigate executive functioning issues is not a one and done thing.

 

If it was easy, everyone would be doing it

Between this dilemma and the overwhelming advice on “hacks” to try, this can often be

a paralyzing point for clients. “I’ve tried everything,” “I don’t know where to start,” “how

do I even motivate myself to do the thing to accommodate my task initiation?” I’ve heard

these statements from many a client. Unfortunately, if there was a simple and easy

answer we would all be doing it. The reality is that this is a process of starts and stops,

brainstorming, experimenting and giving yourself so much grace.

Be patient with yourself

The reality is that task initiation is a part of executive functioning that is impacted by ADHD and every hack in the world will not change this. Starting from a place of forgiving yourself when it is hard will create more capacity to explore what works for you when you do have some energy for this process. This does not mean it’s impossible or hopeless but rather that some days/weeks/life stages are just going to be harder than others. If the goal is to walk away from the toxic ways you are currently going about task initiation (shame, procrastination, crisis) then you must start with acceptance. Once this happens, I have found so much more space to create a plan with a menu of options for task initiation as well as some energy to start implementing it.

 

Find your people

Support and community can be a great place to start. Therapy may also be the place

you need to start especially if you are using shame or intense negative self-talk to

motivate your nervous system. Another way is through education. Learning about how

your brain works can give you permission to think about things in a different way and

create space for better systems for you instead of forcing yourself into systems that will

never work for your nervous system.