ADHD, Working Memory, and the Quest for a Less Cluttered Command Center
Alright, folks, gather ‘round. Once again, we’re diving into the wild wilderness of the human brain, which, bless its heart, attempts to navigate the chaos of life with a so-called “GPS system.” Dr. Russell Barkley, PhD and ADHD Guru, claims this GPS is manned by two quirky mates: Verbal and Non-Verbal Working Memory. And if you’re sporting ADHD, let’s just say your GPS has a knack for taking the scenic, off-road detours… at all the wrong exits.
Executive Function: The Head Honcho
Now, every ship has a captain, and in the brain vessel, it’s the ‘Executive Function.’ This head honcho is supposed to steer through the storms of daily to-dos, from tackling the mountain of bills to dodging the cannonballs of workplace drama. But for those with ADHD, sometimes the captain decides to chase seagulls instead, making the voyage a bit… rocky.
Working Memory: The Trusty First Mate
Enter Working Memory, the trusty first mate, who’s supposed to keep the captain on course with a compass and a map. A vigilant first mate makes the journey smoother, helping you dodge the icebergs of life’s unexpected surprises. But when the first mate decides to take a snooze, every new curveball feels like a cannonball to the stern.
Dr. Barkley and ADHD Podcaster, Jeff Copper had a heart-to-heart about this brain voyage on Jeff’s podcast. They shared some lifebuoys for those with ADHD to keep the first mate alert and oriented.
Externalizing: Unloading the Cargo
One savvy tactic is “externalizing.” It’s like your brain’s is brimming with cargo, and you decide to unload some of it onto paper or into visuals.
Here’s how you can try to keep the ship steady:
1. Go Old School: Forget the digital doodads. Grab a pen and paper and draft your blueprint for conquering the day’s battles.
2. Tech-Savvy, Not Tech-Slave: If you’re tech-friendly, great, but don’t let it turn your brain to mush. Snap a photo of that leaky faucet you need to fix so you don’t forget amidst the day’s chaos..
3. Mind Maps: Your Brain’s Compass: Draw a map of your mental maze. It won’t lead to buried treasure, but it’ll help with navigation..
4. Tidy Deck, Steady Ship: Keep your workspace less like a pirate’s den and more like a well-ordered vessel. Less clutter, less blunder.
5. Customized Course: We’re all navigating different waters with unique brain quirks. Find what charts a smoother course for you.
Acquainting yourself with your brain’s rusty GPS and giving it a tune-up, especially for those riding the ADHD waves, can smooth out the stormy seas. And who knows, with a dash of humor and a sprinkle of “externalizing,” smooth seas or no, you’ll be better prepared for what Poseidon can throw at you.
References:
Barkley, R. A. (2012). Executive functions: What they are, how they work, and why they evolved. Guilford Press.
Barkley, R. A., & Copper, J. (2018). Attention Talk Radio. In “Working Memory and ADHD: Your GPS for Life”. ADHD Talk Network. https://www.blogtalkradio.com/attentiontalkradio/2018/06/07/adhd-and-working-memory-your-gps-for-life, (2018).
Executive Functions. Annual Review of Psychology, 64, 135-168. https://doi.org/10.1146/annurev-psych-113011-143750