meet your executive functioning machine

So how does our lack of dopamine effect our daily functioning? Well, in every possible way.

Meet what I like to call your “executive functioning machine”—otherwise known as the executive system (ES).

Our brains are insanely complex, as we all know. And the ES, housed in the prefrontal cortex, is the machine that keeps us motivated and able to do the things in life we need to do to survive.

The fuel that keeps the machine running, and the oil that makes it run smoothly is… you guessed it, dopamine (some other chemicals are involved too, like norepinephrine, but dopamine is the biggie so to keep things simple we’re gonna focus on that).

To sum up so it’s really, really clear: the ES—your executive functioning machine—along with the prefrontal cortex, where it lives and does its work, is basically the motherboard of our brains and our entire lives and everything that happens in it. No big deal!

Meet my hero, Dr. Russell Barkley

I would like to quickly introduce you to Russell Barkley, Ph.D, an amazing doctor who during his career at the Virginia Treatment Center for Children and the Virginia Commonwealth University Medical Center, did a huge amount of research around ADHD and executive function, and was (and still is) a prolific advocate for ADHD research.

Barkley pushes for awareness of ADHD as a disorder of executive function rather than one of purely concentration. Please do yourself a favour and try to find time to go and watch some of his lectures on YouTube—they really helped me in my own learning journey. 

Anyway, as Barkley has written about extensively, “Essentially, ADHD is an executive function deficit disorder (EFDD). The umbrella term ‘ADHD’ is simply another way of referring to these issues.”

What he pushes for is shifting the assessment and treatment of ADHD from the traditional focus on hyperactivity and inattention, to executive function. Because of the drastic effects of EFDD on daily life and long term life, he argues that the most important thing to focus on is addressing the issues of executive functioning that neurodivergent folks face, through external management and systems designed individually.

What that means for you, in simple terms is: you need to figure out what external systems and routines you need, just to get through the day, the week, the month, your life, with ADHD. Your ADHD/autistic brain can not be trusted to be steering the ship — I’m sorry, that’s just how it is.

What that means is — and Dr. Barkley talks about this all the time — external forces. Hacks. We’re talking timers, we’re talking planners, we’re talking the Pomodoro method, we’re talking lists.

And what I’m here to add to that is: you need to find what works for YOU, and you only, because the very basis of what ADHD is means that if it’s not designed FOR YOU, it’s not going to work. It’s gotta be on the outside.

You have to kind of, trick yourself.

 That’s kind of a crazy concept, right? But it’s true. Your brain is going to do what it wants to do, so it’s your job to get ahead of that and design your own life and your routines around that. Basically we’re talking about acceptance here, right?

Mental health care fail

This is why NDs are being failed by our current mental health systems: because the most impactful part, the part that affects our ability to function and thrive in society (our executive functioning), is not being addressed. Usually, when we are diagnosed, we are handed medication and sent on our way, and all the rest of it is left to us to figure out on our own. 

Which is a joke, considering we have an executive function deficit disorder which prevents us from actually doing that. It’s an endless cycle that many of us remain stuck in, even after diagnosis. 

Getting to know your executive functioning machine

There are four main branches of the ES. They all work together, but are unique parts of a whole, and this is important: different individuals will have varying symptoms and severities of traits due to differing chemical mixes that exist in each of our brains. Knowing how each of these parts affect our daily lives can be a big help in informing how you choose to manage your ADHD.

This is what Barkley’s message is all about: addressing the challenges of each of these functions for each individual, in practical, external ways (externalization).

These branches are essentially circuits that link up the ES in the prefrontal cortex with other parts of our brains, telling them what to do based on what is happening around us. These circuits and how they work dictate how we act (and react) to the world. They run on dopamine, which we are lacking. Are you starting to see the problem here? 

Inside the machine: the executive function circuits

Here are the four circuits of our EF systems, explained very simply. (Credit to Dr. Barkley, who I basically lifted these from. For more information please see his articles at Attitudemag.com, or go to his website for lots of other information and research.)

The ‘What’ circuit:

This circuit connects the ES back to the basal ganglia and the striatum, which controls what we literally “do”. It’s linked to our working memories, and effects our decision making skills around making plans and goals for the future. 

The ‘When’ circuit:

We’re going to talk about “time blindness” in a moment; this is the circuit that regulates that. Connecting to the cerebellum at the very back of your brain (the oldest part of our brains), this area gives us our sense of timing, telling us when to do things and how long they should take, as well as allowing us to form timelines and priorities. So, when we get our days all fucked up by things like spending four hours working on an email instead of writing the essay that’s due in the morning, this is the circuit responsible.

The ‘Why’ circuit:

This is a big one, because it’s directly linked to our emotions, controlling what we do according to what we are thinking and feeling. It runs both ways, so it also dictates how we feel in relation to what we’re doing. 

This circuit is so important, because it’s linked to the limbic system, the very basic, basic system which connects our emotions and intellect to our most crucial functions of survival, like reproduction, eating and the fight-or-flight response. This circuit is what we use when we’re making final decisions on things: when presented with a bunch of different options of stuff we should or could be doing (scroll or socialize? TV or take a shower? Eat or write one more email which turns into five more hours at your desk with no food or water?), this circuit is activated and makes the choice, based on our feelings and emotions around them as well as long-term motivating benefits. NO BIG DEAL. 

The ‘Who’ circuit:

Mkay, just one more in case your head isn’t already spinning. This one is the most simple, but also the most alarming when you realize that it’s affected by dopamine levels and executive functioning, too: our awareness of ourselves. 

Come again??

That’s right: our inherent awareness of our very selves as human beings — our place in the world and how we feel about it, this very fundamental, unconscious and vital-to-our-very-beings aspect of our executive functioning machines is malfunctioning, due to our lack of dopamine.  

So basically, our entire experience as human beings in this world is affected by our EF machines and lack of dopamine. Cool stuff! Totally not important information to have at all, right? (In case you’re not catching it, yes, I’m being sarcastic.)

Okay, I’ve dropped some science and hopefully you are starting to get how serious this all is. For my next post, I’m going to address the elephant in the room, the point of this whole blog and the book I’m working madly to get done: your “State of Okay”, and why it’s the number one thing you need to focus on if you’re a late-diagnosed adult with ADHD or autism (or any other variation of neuro-beauty).

Till next time!