Activation is one of the six areas of executive function challenges experienced by individuals with ADHD, as described in the Brown Model. It is an area that everyone can experience difficulties in - but the level of the challenge and the way this interacts with the 5 other areas of executive function - both rapidly and unconsciously, is what makes this significant for ADHD’ers.
So no, just because you might identify with some of the areas below, doesn’t mean you are a 'little bit ADHD', although it may be the case that you just aren’t diagnosed yet….
So what is activation? Activation encompasses the ability to effectively:
ORGANISE TASKS/MATERIALS
ESTIMATE TIME
PRIORITISE TASKS
GET STARTED
Some examples of this might include:
you meant to book a club for you/your kids - but forgot
you intended to be proactive this week, but lost your to do list
you have your to do list in place (you created a new one), but you are struggling to prioritise and work out where to start (so you end up cleaning the kitchen, and sorting the cupboard under the stairs (procrastination), then realise its time to pick the kids up from school)
you bought (another) new note book because it looked pretty and you thought it might motivate you and help prevent you from losing your to do list in future, you go to work and forget the new notebook (which contains your new to do list…)
You will sit down to start work and know you have an upcoming deadline. All of a sudden it becomes more important to update your time sheet, arrange some meetings, clear out your email, clean your desk.. time for lunch!
You have an assignment due. You have known the date for 3 months. The week it is due you realise a book you need isn’t available from the library so have to buy it (also known as ADHD tax). Can’t possibly start until the book arrives. It’s ok to do an all nighter isn’t it??? Submitted at 8.59am… celebrate it was submitted on time…
Convince yourself that you produce your best work when you work under pressure (see point 6), waiting for the hyperfocus to kick in along with an element of fear of failure.
Lost your keys again (yes, I know we agreed to leave them in the same place), wallet? bag? phone? water bottle?
Hosting friends for dinner? Trying something you have never made before? Decide to make 3 main courses for choice and 3 desserts? End up with two main course and no desserts (pull the ice cream from the freezer), oh, and jump into the shower as your guests arrive
Missing the weekly 6am exercise class so many times that you are too embarrassed to go back
Rushing, ‘we are going to be late’, ‘quick, get your shoes on’, ‘it will only take 5 minutes’ (note to self: not if we are walking/scooting/cycling/driving - even google maps tells me it is a 12 minute drive…)
Why does this happen? The ADHD brain is wired for interest not for importance. We are following out interests, our passions and seeking out next dopamine hit. Whilst we think our lists help, they can be overwhelming. We then gravitate towards activities which we feel will be more stimulating and engaging, meaning the important tasks get left. There can be a feeling of task paralysis where the thought of beginning a task is the challenge in itself - which can lead to the procrastination setting in.
This is before we take into consideration time blindness, general overwhelm and distractions (think of the way the popcorn kernels start ‘popping’ once they reach a certain temperature…. and keep going. Consider that is how our brain is functioning daily and appreciate the intensity of distractions).
So how can we overcome these hurdles in day to day life?
Firstly, ADHD cannot be cured. At times it can be hard to separate the behaviours from self - ‘It’s just who I am’. We can move away from the victim mentality and drama however to take some ownership and control. But this requires an ability to reflect - and sometimes what we see, think, process, feel can bring significant judgement on self, critical opinions and self loathing.
There are some simple tools and strategies - but activation is required for so many of them to use them consistently and embed into day to day life.
For example;
mindfulness: can you tag this on to an activity you always do? (Known as habit stacking) Out for a walk, waiting for the kettle to boil, hanging up the washing (that you hopefully haven’t had to wash 3 times because you kept forgetting about it)
breaking down tasks: make large tasks feel more achievable by creating smaller goals
deadlines: create deadlines for the smaller goals. Add them to your diary so they appear like a meeting/appointment
accountability: can you arrange to work with a colleague on a tasks. Together could mean in the same room, or setting up a zoom call so you can see one another, but not having to speak/engage. You might be working on different tasks, but creating a shadow, co-work, body doubling experience. This is often the way people can get back into fitness - arranging to meet a friend for a walk, and exercise class - you don’t want to let them down (people pleasing), you feel accountable to them and your agreement to meet
pomodoro method: decide on your task and set a timer for 25 minutes to work on the tasks. At the end, take a break. (Some people find this helps with starting and after the 25 minutes may continue working to completion)
changing your system: if paper to do lists aren’t working and diaries continue to look shiny because you forget about them or you go between an electronic diary and a home wall calendar and neither end up being up to date. Perhaps a rethink is required. For example, use a resource such as Notion, Todoist, Clickup, Google Calendars, FamilyWall, EverNote, Trello…. the list goes on!
visual reminders: perhaps object permanence is a challenge for you - if you can’t see it, it doesn’t exist. Consider what information you need, what is important, and how it can be more accessible to you in as few steps as possible. Is this print outs on the wall, visual timelines, deadlines, reminders, priorities. Perhaps a whiteboard would help, colour coordinate it, use post its, schedule 10 minutes to review it every morning, after lunch, before you leave the office
tablet: consider whether a tablet would be a worthwhile investment to remove the paper/notepads etc. You could also consider a more bespoke tool such as a Remarkable. Whilst it has restrictions, its intention is to be used as you would a notebook. It is as distraction free as you can make it - no emails coming in, no social media etc.
routine: could a change in routine be helpful? When do you work best? Is there a time of the day/day of the week when you don’t struggle to get started? Think about the environment, what is different? Can you replicate this? Can you consider the type of tasks that might work better at different times of the day? Can you embed a new routine to reduce the mental load and no longer have to consciously think about it? Can you habit stack? Adding a new task on the back of something which is embedded?
support: you don’t have to do all of this yourself. You don’t have to have a diagnosis to be able to identify with this post. Help could be family or friends, from a home perspective. It could be colleagues, line managers, supervisors in a workplace. Often ADHD’ers can feel emotions strongly, deeply, and may feel unable to share their struggles with those close to them. In a situation like this, it could be external support that you reach out for - from a coach perhaps, or a mentor.
The challenge you will always have is taking that first step in activating. Reaching out. Sharing with those close to you how they might be able to support you, enable you, encourage you.
However, if you recognise any of the points within this post, take a chance to stop now.
Pause.
Breathe.
Inhale slowly for 4… pause for 4.
Exhale slowly for 4… pause for 4.
Repeat as many times as you feel comfortable.
Reflect.
How does it make you feel when you recognised yourself in the post?
Can you continue with this pattern?
Can you take control of change?
Own it. Make it yours. Turn it around. Invest your time and energy in a different way?
Understanding and reflecting on how you activate can support you to identify strategies which will work for you.
And if they don’t work? Try another!
It won’t be surprising to know that difficulties with activation can result in huge levels of frustration, self deprecation, negative impacts on self esteem and how you might believe others perceive you.
It is important to understand that these scenarios are not fixed. They can be malleable. They can develop and grow with you to support and meet changing needs. But at times we will need high levels of self awareness, self care and probably of critical importance, kindness to self.
If you would like to discuss anything shared in this post, please do not hesitate to get in touch. I am currently taking on coaching clients and would be delighted to speak to you about how this might work in practice for you.
You don’t need an ADHD diagnosis or even identify as having ADHD to be coached by me. It is just one area that I am keen to explore further and support others as I continue on my own journey as a late diagnosed female.
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