Ameer Randolph
People with ADHD are often motivation-deprived and are hypersensitive to punishment. Their brains' executive functioning is approximately 30-40% delayed compared to a neurotypical brain, and their fuel tanks drain far quicker. To refuel your car, locate the fuel tank door, open it, and remove the fuel cap. Take the fuel nozzle, insert it into the tank, and squeeze the trigger. To refuel your brain, take short breaks, set small goals, and reward yourself.
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What You'll Learn
Take short, frequent breaks to refuel your cognitive gas tank
Taking short, frequent breaks is an essential strategy for refuelling your cognitive gas tank when you have ADHD. The ADHD brain's executive functioning is delayed by approximately 30-40% compared to a neurotypical brain, and the fuel tank empties much faster. This means that those with ADHD need to refuel more often.
Russell Barkley, a leading ADHD expert, explains that the brain's energy is a limited resource and needs to be replenished frequently. He suggests taking a break every 10 minutes, even if just for a few minutes, to stop using the executive function system and allow it to refuel. This is backed up by research, which shows that powering through without breaks leads to diminishing returns and poorer work.
When taking breaks, it is important to be mindful of the time and not get sucked into activities that could last for hours, such as a new video game or an internet "rabbit hole". Instead, choose short activities or set a timer. It is also beneficial to get a drink with some sugar or an easy-to-digest snack, as this will help your executive functions refuel in the short term.
By taking short, frequent breaks, you can keep your cognitive gas tank fuelled and improve your focus and productivity. This strategy can help you manage your ADHD symptoms and optimise the way your brain works.
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Avoid punishing ADHD people; it robs them of energy
People with ADHD have a smaller fuel tank, which is harder to refuel. Punishment robs people of the energy in their fuel tank, and this is especially true for people with ADHD. Punishments are almost always counter-productive for people with ADHD, as they are hypersensitive to punishment. This loss of energy leads to a decline in productivity and creativity, and the death of success and production.
Instead of punishment, it is important to understand the problem and find solutions. People with ADHD need constant positive motivation to refuel their frontal lobe with energy. Their brains are wired to seek out new sources of energy when they are empty, which can lead to distraction. Therefore, immediate responses and rewards for good behaviour can be beneficial, even if the good consequences occur later.
ADHD people are not motivated by avoiding future punishment. Their brains are wired differently, and they cannot motivate themselves to work towards long-term goals without short-term payouts. It is important to provide structure and clear instructions, and to praise positive behaviour. Parenting strategies that provide children with ADHD structure and praise can help improve their behaviour over time.
Taking breaks is an important strategy for refuelling the cognitive gas tank. These breaks should be short and frequent, allowing the brain to refuel. During breaks, it is helpful to consume sugar or easy-to-digest snacks, as sugar can help executive functions refuel in the short term.
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Understand the problem and solutions to help ADHD people
The first step to understanding the problem and solutions to help ADHD people is to recognize that ADHD is not a behavioural disorder but a different neurotype. This means that people with ADHD have brains that work differently than neurotypical people, and their executive functioning is approximately 30-40% delayed compared to neurotypical brains. As a result, their fuel tanks drain far quicker, and they need to be refuelled more often.
People with ADHD are also hypersensitive to punishment, and punishments are almost always counter-productive. Instead of punishment, focus on immediate responses and rewards for good behaviour. Embrace their ADHD rather than fighting it, and provide constant positive motivation to refill their energy levels.
To help with refuelling, it is important to plan for many short breaks rather than a few long ones. For example, the 10 and 3 rule suggests 10 minutes of work followed by a 3-minute break. During these breaks, it is helpful to get a drink with some sugar or an easy-to-digest snack, as sugar can help executive functions refuel in the short term. It is also important to avoid activities that could last for hours, such as starting a new game or browsing the internet, as this can lead to even longer breaks.
Additionally, it is important to understand the challenges that children with ADHD face when it comes to executive function skills. While they may be able to engage in activities such as homework, cleaning their room, or organizing themselves at times, they may suddenly come to a halt and their ADHD symptoms may increase. This does not mean that we should stop expecting them to do these activities, but we should be more understanding of their struggles and find ways to support them.
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ADHD brains are different from neurotypical brains
The ADHD brain is structurally and functionally distinct, with differences in volume and shape. These differences are linked to behaviors associated with ADHD, such as inattention, hyperactivity, and impulsivity.
People with ADHD have a harder time refueling their cognitive gas tanks, which can quickly deplete within minutes. They may be functioning well in their work but rapidly decline if they don't take regular breaks to refuel. Taking intentional and time-bounded breaks, such as the 10 and 3 rule (10 minutes of work, 3 minutes of break), can help manage their energy levels and optimize their brain's performance.
Additionally, the ADHD brain is hardwired to seek immediate responses and rewards, even if the good consequences occur later. They are also hypersensitive to punishment, which can be counter-productive and further deplete their limited fuel tank. Understanding these unique characteristics can help provide accommodations and support to help individuals with ADHD thrive in a neurotypical world.
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Running your tank low can cause strain on the fuel pump
However, it is important to note that modern fuel tanks are designed to prevent fuel pump starvation until the tank is almost completely empty. The fuel pump is typically mounted inside a separate reservoir, which should be mostly unaffected by driving behaviour until there are only a few drops left. Additionally, some users have reported routinely driving their vehicles until the low fuel lamp turns on without experiencing any fuel pump issues.
To refuel your ADHD brain and improve your ability to focus and persevere, it is essential to take regular breaks and plan for them. Russell Barkley, a leading ADHD expert, recommends taking short breaks frequently, such as 10 minutes of work followed by a 3-minute break. During these breaks, you can get a drink with some sugar or an easy-to-digest snack, as sugar can help your executive functions refuel in the short term. It is important to set boundaries for your breaks to avoid activities that could potentially last for hours or lead you down Internet "rabbit holes."
Additionally, it is crucial to understand the problem and the possible solutions when dealing with ADHD. ADHD individuals are hypersensitive to punishment, and punishments can be counter-productive, robbing them of energy and creativity. Instead, focus on providing immediate responses and rewards for good behaviour, even if the positive consequences occur later. Embrace your ADHD and work with how your brain is wired, rather than against it.
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Frequently asked questions
It is important to refuel your tank before it is completely empty, as running your tank low can cause strain on the fuel pump. If you have ADHD, you may find that your tank empties more quickly, so it is a good idea to refuel when your tank is a quarter or half full.
Try to incorporate refuelling into your existing routine. For example, you could refuel at a gas station near where you buy groceries.
It is important to take regular breaks to allow your brain to refuel. Try to take a 10-minute break after every 10 minutes of work. During your break, you could consume a sugary drink or an easy-to-digest snack, as sugar can help your executive functions refuel in the short term.
