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Understanding Mental Load in ADHD

Aug 28, 2024

Mental Load and Its Impact on ADHD

Introduction

  • Sponsored by Understood.org.
  • Discussion on mental load and its impact, especially for those with ADHD.
  • Guest: Laura Key, host of the ADHD Aha! podcast.

The Concept of Mental Load

  • Colloquial Meaning: Cognitive and emotional labor of managing life (household, work, etc.).
  • Research Meaning: Load on working memory and executive functions.
  • Often heavier for women due to societal roles (e.g., managing schedules, appointments).

Mental Load and ADHD

  • Disproportionately affects individuals with ADHD due to impaired executive functions like working memory.
  • Challenges include managing daily tasks and dealing with emotional dysregulation.

Personal Experiences

  • Laura Key: Balancing motherhood and ADHD.
  • Jessica (host): Challenges as a new mom with ADHD.

Emotional Impact

  • Heavy mental load can lead to emotional outbursts, frustration, and guilt.
  • Emotional dysregulation in ADHD makes it hard to manage negative emotions.
  • Strategies: Providing yourself time and space to process emotions.

Strategies for Managing Mental Load

  1. Externalizing Tasks: Use tools like whiteboards to offload mental tasks.
  2. Delegating Responsibilities: Share responsibilities evenly (e.g., Fair Play method).
  3. Limit Choices: Simplify decisions to reduce cognitive load (e.g., "spaghetti or tacos?").
  4. Visual Cues: Use objects as reminders for tasks.
  5. Prioritization: Focus on a few key tasks each day to lessen the burden.
  6. Planning: Use calendars for future tasks to prevent cluttering your mind.

Common Themes in ADHD Podcasts

  • Frequent mention of exhaustion as a keyword.
  • Perfectionism and societal pressure to meet neurotypical standards.
  • Importance of self-awareness and self-compassion.

External Factors

  • Sleep issues common among those with ADHD (e.g., restless leg syndrome, sleep apnea).
  • Impact of sleep on mental load and emotional regulation.

Gender and Mental Load

  • Discussion often centered around women due to their societal roles.
  • Men also face similar challenges, albeit expressed differently.

Conclusion

  • Understanding and normalizing the heavy mental load experience.
  • Strategies to lighten this load, emphasizing the importance of self-compassion.
  • Encouragement to seek support and share experiences.

Resources

For more details, check out the ADHD Aha! podcast and other resources provided by Understood.org.

Full transcript