Get Past Executive Dysfunction

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Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Executive dysfunction—the clinical aspect of the inability to “just do it” when it comes to tasks—is a problem that plagues many; another aspect of it is the “what did I come into this room for?” situation that often occurs as a result of a shortage of working memory (the brain’s “RAM”, in computer terms)

  • Today’s main feature looks at the cognitive architecture of these things, and how, with a few simple tools, we can side-step them neatly.

• We know that 10almonds readers like being presented with well-sourced information, with the ability to follow-up on it if desired.

  • Today’s sponsor 1440 has a similar view, different field: they specialize in presenting the news as neutrally as they can!

• Today’s featured recipe is for black bean burgers with guacamole—once again proving that burgers do not have to be unhealthy, this one’s a nutritional powerhouse full of protein, fiber, vitamins, and minerals, as well as healthy fats and extra health-giving spices.

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

The Reason You’re Alone

If you are feeling lonely, then there are likely reasons why, as Kurtzgesagt explains:

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Psychology Sunday

Get Past Executive Dysfunction

In mathematics, there is a thing called the “travelling salesman problem”, and it is hard. Not just subjectively; it is classified in mathematical terms as an “NP-hard problem”, wherein NP stands for “nondeterministic polynomial”.

The problem is: a travelling salesman must visit a certain list of cities, order undetermined, by the shortest possible route that visits them all.

To work out what the shortest route is involves either very advanced mathematics, or else solving it by brute force, which means measuring every possible combination order (which number gets exponentially larger very quickly after the first few cities) and then selecting the shortest.

Why are we telling you this?

Executive dysfunction’s analysis paralysis

Executive dysfunction is the state of knowing you have things to do, wanting to do them, intending to do them, and then simply not doing them.

Colloquially, this can be called “analysis paralysis” and is considered a problem of planning and organizing, as much as it is a problem of initiating tasks.

Let’s give a simple example:

You wake up in the morning, and you need to go to the bathroom. But the bathroom will be cold, so you’ll want to get dressed first. However, it will be uncomfortable to get dressed while you still need to use the bathroom, so you contemplate doing that first. Those two items are already a closed loop now. You’re thirsty, so you want to have a drink, but the bathroom is calling to you. Sitting up, it’s colder than under the covers, so you think about getting dressed. Maybe you should have just a sip of water first. What else do you need to do today anyway? You grab your phone to check, drink untouched, clothes unselected, bathroom unvisited.

That was a simple example; now apply that to other parts of your day that have much more complex planning possible.

This is like the travelling salesman problem, except that now, some things are better if done before or after certain other things. Sometimes, possibly, they are outright required to be done before or after certain other things.

So you have four options:

• Solve the problem of your travelling-salesman-like tasklist using advanced mathematics (good luck if you don’t have advanced mathematics)

• Solve the problem by brute force, calculating all possible variations and selecting the shortest (good luck getting that done the same day)

• Go with a gut feeling and stick to it (people without executive dysfunction do this)

• Go towards the nearest item, notice another item on the way, go towards that, notice a different item on the way there, and another one, get stuck for a while choosing between those two, head towards one, notice another one, and so on until you’ve done a very long scenic curly route that has narrowly missed all of your targetted items (this is the executive dysfunction approach).

So instead, just pick one, do it, pick another one, do it, and so forth.

That may seem “easier said than done”, but there are tools available…

Task zero

We’ve mentioned this before in the little section at the top of our daily newsletter that we often use for tips.

One of the problems that leads to executive function is a shortage of “working memory”, like the RAM of a computer, so it’s easy to get overwhelmed with lists of things to do.

So instead, hold only two items in your mind:

• Task zero: the thing you are doing right now

• Task one: the thing you plan to do next

When you’ve completed task zero, move on to task one, renaming it task zero, and select a new task one.

With this approach, you will never:

• Think “what did I come into this room for?”

• Get distracted by alluring side-quests

Do not get corrupted by the cursed artefact

In fantasy, and occasionally science fiction, there is a trope: an item that people are drawn towards, but which corrupts them, changes their motivations and behaviors for the worse, as well as making them resistant to giving the item up.

An archetypal example of this would be the One Ring from The Lord of the Rings.

It’s easy to read/watch and think “well I would simply not be corrupted by the cursed artefact”.

And then pick up one’s phone to open the same three apps in a cycle for the next 40 minutes.

This is because technology that is designed to be addictive hijacks our dopamine processing, and takes advantage of executive dysfunction, while worsening it.

There are some ways to mitigate this:

Rebalancing Dopamine (Without “Dopamine Fasting”)

…but one way to avoid it entirely is to mentally narrate your choices. It’s a lot harder to make bad choices with an internal narrator going:

• “She picked up her phone absent-mindedly, certain that this time it really would be only a few seconds”

• “She picked up her phone for the eleventy-third time”

• “Despite her plan to put her shoes on, she headed instead for the kitchen”

This method also helps against other bad choices aside from those pertaining to executive dysfunction, too:

• “Abandoning her plan to eat healthily, she lingered in the confectionary aisle, scanning the shelves for sugary treats”

• "Monday morning will be the best time to start my new exercise regime", she thought, for the 35th week so far this year

Get pharmaceutical or nutraceutical help

While it’s not for everyone, many people with executive dysfunction benefit from ADHD meds. However, they have their pros and cons (perhaps we’ll do a run-down one of these days).

There are also gentler options that can significantly ameliorate executive dysfunction, for example:

Bacopa Monnieri: A Well-Evidenced Cognitive Enhancer For Focus & More

Enjoy!

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Recipes Worth Sharing

Black Bean Burgers With Guacamole

Once again proving that burgers do not have to be unhealthy, this one’s a nutritional powerhouse full of protein, fiber, vitamins, and minerals, as well as healthy fats and extra health-giving spices:

Click below for our full recipe, and learn its secrets:

One-Minute Book Review

Unlock Your Menopause Type: Personalized Treatments, the Last Word on Hormones, and Remedies that Work – by Dr. Heather Hirsch

What sets this apart from a lot of menopause books is that there’s a lot less “eat these foods and your body will magically stop exhibiting symptoms of menopause” and a lot more clinical observations and then evidence-based recommendations.

Which is not to say don’t eat broccoli and almonds; by all means, they’re great foods and contain valuable nutrients that will help. But it is to say that if your doctor’s prescription is just broccoli and almonds, maybe have those as a snack while you’re looking for a second opinion.

Dr. Hirsch goes through various “menopause types”, but it’s not so much “astrology for gynecologists” and more “here are clusters of menopause symptoms set against timeline of presentation, and they can be categorized into six main ways that between them, cover pretty much all my patients, which have been many”.

So if you, dear reader, are menopausal (including peri- or post-), then the chances are very good that you will see yourself in one of those six sets.

She then goes about how to use that to then prioritize the best relief and safety (for you, not for a mathematically average patient), and personalize a treatment plan, and maintain the best menopausal care (for you specifically), going forward.

The style is easy-reading pop-science, punctuated by clinical science and 35 pages of references. She’s also, unlike a lot of authors in the genre, manifestly not invested in being a celebrity or making a personality cult out of her recommendations; she’s happy to stick to the science and put out good advice.

Bottom line: if you or someone you love is menopausal (including peri- or post-), this is a top-tier book.

Click here to check out Unlock Your Menopause Type, and get the best care for you!

Penny For Your Thoughts?

Wishing you a peaceful Sunday,

The 10almonds Team