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!

The 8-minute piece of music “Weightless” by Marconi was created scientifically to lower the heart rate and relax the listener. How did they do it? You can read the British Academy of Sound Therapy’s explanation of the methodology here, but important results of the study were:

• “Weightless” was able to induce greater relaxation levels than a massage (increase of 6%).
• “Weightless” also induced an 11% increase in relaxation over all other relaxing music tracks in the study.
• “Weightless” was also subjectively rated as more relaxing than any other music by all the participants.

Try it for yourself!

Click Here If The Embedded Video Doesn’t Load Automatically!

Isn’t that better? Whenever you’re ready, read on…

Today we’re going to share a technique for dealing with difficult emotions. The technique is used in Cognitive Behavioral Therapy (CBT), and Dialectical Behavior Therapy (DBT), and it’s called RAIN:

• Recognizing: ask yourself “what is it that I’m feeling?”, and put a name to it. It could be anger, despair, fear, frustration, anxiety, overwhelm etc.
• Accepting: “OK, so, I’m feeling ________”. There’s no point in denying it, or being defensive about it, these things won’t help you. For now, just accept it.
• Investigating: “Why am I feeling ________?” Maybe there is an obvious reason, maybe you need to dig for a reason—or dig deeper for the real reason. Most bad feelings are driven by some sort of fear or insecurity, so that can be a good avenue for examination. Important: your feelings may be rational or irrational. That’s fine. This is a time for investigating, not judging.
• Non-Identification: not making whatever it is you’re feeling into a part of you. Once you get too attached to “I am jealous”, “I am angry”, “I am sad” etc, it can be difficult to manage something that has become a part of your personality; you’ll defend your jealousy, anger, sadness etc rather than tackle it.

As a CBT tool, this is something you can do for yourself at any time. It won’t magically solve your problems, but it can stop you from spiralling into a state of crisis, and get you back on a more useful track.

As a DBT tool, to give this its full strength, ideally now you will communicate what you’re feeling, to somebody you trust, perhaps a partner or friend, for instance.

Humans are fundamentally social creatures, and we achieve our greatest strengths when we support each other—and that also means sometimes seeking and accepting support!

Do you have a good technique you’d like to share? Reply to this email and let us know!