Four Hacks for Self-Monitoring and Self-Regulating Actions

Another “store-manager”  type task our brain does is keeping up with moment-by-moment behavior in other words self-monitoring and self-regulating your behavior. If there is a deficit in this executive function is might lead to fidgeting, getting all worked up and acting overly “silly.” We often call this impulsivity. You might have an urge or a “want” and don’t have the skills to pause and consider before acting*.

Another aspect of self-monitoring is the capacity to solve problems. To address a problem, you must first recognize the problem exists. Then come up with a logical plan to take care of the problem. You must implement the plan and stick to it long enough for the plan to work. Finally, you must learn from the plan and make adjustments if necessary.

A deficit in self-monitoring might cause you to ignore the problem or exert all your energy on a minor aspect of the problem. You might be able to map out your plan and find yourself unable to follow through.

Learning from mistakes is also the “store-manager’s” job. (One way to understand the  Executive Functions of the brain is to see it as a “store-manager”). A learning task might take your classmates 30 minutes to master and you will find it takes you  3 days of repeated practice.

Monitoring time might be distorted by a executive function deficits. You might find yourself underestimating how long it takes you to get ready in the morning and get to class on time which makes you chronically late. Or you might start your Saturday with five household chores on your to-do list. Starting with cleaning out the refrigerator. Five hours later you look up and it’s dinner time and the fridge is only half-way clean.

Do any of these scenarios sound like you or perhaps someone you know? Here are some suggestions:

Ruth’s Hacks for managing Monitoring and self-regulating action.

 

• Use a timer for everything. Set a timer for your morning bathroom routine. Set a timer for getting dressed. Set a timer for eating breakfast.

• Ask a trusted friend to be your accountability witness. You are being accountable to yourself. Your friend is simply your witness. If you say you will finish cleaning out the fridge by noon, ask your friend to meet you for lunch or call you by noon. Just knowing someone else knows your goal to finish by noon might help you stay on track. (Choose a friend who will not criticize or make you feel bad. Instead that trusted friend will encourage you and cheer you on. Think Dory’s friends in the movie Finding Dory).

• Be kind to yourself!  You know it will take you longer to read and remember everything for the next exam, so give yourself more time. Take a 12-hour course load this semester, instead of 15 hours. Take a summer school course to keep up with your graduation timeline.

• Work with an ADHD coach (like me! Ruth Bomar) Frequent and consistent coaching sessions with a coach will help you develop a framework that fits you and your individual needs. An ADHD coach understands the developmental nature of Executive Functions and its implications in real life.

This is my last installment on my blog series ADHD Coaching. Hope this helped! Keep an eye out for my next series on…um… not sure.

 

*The content and ideas for this post come from my own practice plus

Bertin, M. (2011).  The family ADHD solution: A scientific approach to maximizing your child’s attention and minimizing parental stress. Palgrave MacMillan: New York

Brown, T. (2005). Attention deficit disorder: The unfocused mind in children and adults. Yale University PressHealth & Wellnes: New Haven.