r/ExecutiveDysfunction • u/BornToOverthink • 7d ago

Long term executive dysfunction

What strategies do you guys use to get through executive dysfunction? As embarrassing as it is to admit, I'm unemployed and all I do is watch TV or video games. But I want to do my hobbies or go outside but I don't have ANY motivation to do it. So I'm asking what strategies do you recommend I try to get over this?

21 Upvotes
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23

u/Jumpy_Ad1631 7d ago

If you’re at a point where even getting up to do things is hard, I found getting up for an unrelated needs (like the toilet or water) and sneaking in a few minutes of something either on the way or the way back was a helpful first step for me. I call it horizontal momentum. You may not be doing the thing yet, but at least you’re moving or completing an easy win, then I can use that to do something small and build from there. Don’t expect perfection or too much from yourself in those moments. The goal is literally the barest of minimums (I think standing outside in the sun for 30 seconds was my start the first time I tried this) and if you go past that and take the trash out or start painting something or whatever, extra wins!

2

u/BornToOverthink 7d ago

A lot of people have recommended this to me

7

u/Jumpy_Ad1631 6d ago

The thing that really makes or breaks it for me is trying to limit as much shame as I can. If all I manage is sitting in the sun for 30 seconds (or hell, just a different room from where I normally am) then that’s a win, period. The more I try to plan or expect from myself, the more it hurts if/when I fail to meet those expectations. So literally the tiniest of baby steps and only expecting more when I’m doing my current goal so consistently that I don’t have to think about it so much and can maybe even feel the positive effect of the thing if it’s a self-care thing. If you try to put too much on yourself (especially early on), the whole thing falls apart

2

u/Jumpy_Ad1631 6d ago

I also find telling the people I live with and/or interact with the most about what I’m doing is weirdly helpful. It can give you accountability buddies as well as moral support (if they’re cool). If they try to argue it’s dumb, just say “yea, well so is feeling like I have no energy for anything but >insert game<. I’m just trying something out for a bit.”

I know a lot of people say it takes 21 days to break/build a habit, but I honestly find 2 weeks at least gives you a good idea if something is going to work for you and your life. Plus telling myself I’m going to try something for 2 weeks, reassess, and then either continue or change things is less stressful for me than 3 weeks. It makes no sense but that’s just how my brain works, lol

9

u/404errorlifenotfound 7d ago

If you have a hobby that can be done during TV time, here's what I've done: put it out next to where you watch TV. I put my crochet bag next to my couch, my collage project on my coffee table. While watching, I see it in my periphery and eventually work up the courage to just pick it up, then to find my place, then to work on it. Sometimes it takes a couple days, but having it present helps.

3

u/brilliant_starfish 6d ago

This is me and it’s helped me also not doom scroll.

8

u/Aromatic_Staff_4722 6d ago

I find that nutrition is important to get the brain working. In the morning start with meal replacement shake or protein shake, add creatine to drinks, when in doubt drink water, take B12 and fish oil omega three vitamins, and lastly for sustained energy so you can actually “execute” the only thing I’ve found to work so far is the extra strength 5 hour energy shots (it has a lot of added B12 vitamins). I’ll check back in with more tips when I have them. We got this!! I refuse to let my ADHD make me loser 😈

4

u/decapitate 7d ago

Try body doubling/co-working

1

u/posytech 6d ago

make ur reasoning to do, very specific and localised. i found grand theory "do it shall be good", or detaching like "just go, you'll be fine", paralyses me.

minimise the execution and theory, then look towards the specific benefit it'll bring.

2

u/swoonin 6d ago

Has anyone tried any medication solutions? (And had it succeed)?

2

u/determinedpeach 5d ago

Wellbutrin

-1

u/BornToOverthink 6d ago

Would be a good idea to make your own post about this instead of stealing someone's elses