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Hacking ADHD: Strategies for the modern developer

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Re: Hacking ADHD: Strategies for the modern developer

#361
post #168

Earlier quoted context omitted.

This is me. I stopped trying to be organized, because I know that as soon as there is some inconvenience or difficulty organizing, I will just get overwhelmed and drop everything I was trying to do. For example, I just cannot take notes or manage a calendar.

I got an e-ink notepad, which helped organize my thoughts better than the 10 different legal pads I would jump between. Still disorganized, but at least now my notes for a single topic are in one place. For a calendar, my wife hung this acrylic calendar on the kitchen wall and we update it at the beginning of every month. I try to add things as they come up, and I often forget to add things if they are in future mont…

Which notepad?

Re: Hacking ADHD: Strategies for the modern developer

#362
post #33

This hits home. I think we need to really take a hard look at today's world of tech and how we communicate and collaborate. I find that, if time allows, I get a massive productivity boost after 4:30pm and everyone is either winding down or leaving. All the sudden, the walls flatten, the horizon deepens and I enter a deep state of flow. Around 10 AM, after an elongated "stand up", I should be ready to go... And yet it…

I have migrated toward process and disaster recovery/avoidance over time. In the last ten years I have spent a lot of time thinking about the latter because everywhere I have ever worked, if an emergency goes on long enough I am one of the last three people still having a coherent thought at the end, and often the only person with enough brain cells to summarize what just happened and propose a 5 Why’s theory. Which sounds like bragging if you ignore the consequences of this, which is that I am also the last person to recover to 100% in the following days. Which is exactly why I’m thinking about it so much.

I have learned at least two things about myself and a few about other people from all of this. For myself, I know I am overly acclimated to blowing past my limits into my reserves. I am used to constantly monitoring my mental state and pushing for breaks.

For others, I know that adrenaline and cortisol reduce everyone’s cognitive abilities. It’s why we do fire drills. It’s why NASA launch facilities ritualize everything. Save your brain cells and improvisational skills for things we can’t predict, not for things we can.

In the first hours of an emergency, everyone else’s brain turns to mush while mine gets just a little squishy. What for them is their worst work day in months is to me just a bad Tuesday. And self monitoring is one of the first things to go. They’re operating at 80% while I’m at 95%, and they absolutely won’t call for breathers without prompting.

On projects where I am at the periphery, we all struggle together. On projects where I get to influence the agenda, or even father chunks of it, people often walk back out of that room feeling like they braced for a collision that never came, because I’ve routed around all of the foot guns and created low cognitive load ways to answer the important questions. If anyone has been complaining about me spending “too much time” on this, about half of them are convinced after one or two non-event events. If the majority of the people didn’t agree with my methods before, they do now.

I used to say I spend my A-game days protecting myself from my C-game days, but these days I’m more likely to cite Kernighan’s aphorism about not being smart enough to debug your own code. Write all of your code like you’re going to have to wrestle with it on an off day, because you certainly will at some point.

And putting high functioning ADHD people in charge of process and tooling is not a terrible idea. If you can figure out who those people are, that is. To be high functioning means constantly masking, because in this world it’s better to be rude and aloof than to be seen as broken.

On my current project our hot fix process is so bullet proof that I could do a hot fix in the middle of our sprint demo. And I have, three times. Once while I was the MC. All of that was me, and the automation tools I wrote for myself are the official process now. And instead of a bus number of 3 it’s somewhere north of 6. Important, especially this time of year.

Re: Hacking ADHD: Strategies for the modern developer

#363

Earlier quoted context omitted.

Unfortunately genuine ADHD is a physiological problem that requires stimulant therapy _and_ cognitive behavior therapy in conjunction. Your dopamine and/or acetylcholine receptors are out of whack. This is why coffee and cigarettes/vapes are so prevalent. Methylphenidate or dexamphetamine work best but you pay a price. Yes, I have real world executive function research lab experience, so I know a bit of what I'm talk…

Maybe you can provide some perspective here: it seems almost universal that people who start these medications never find a dose that provides durable benefit over the long term. Makes sense; we acclimate to a new dopamine baseline, right? Almost everyone I know ends up on a significantly higher dose than they started with. And the stories of feeling like a zombie when off meds are very real and pretty freaky.

I was on Adderall for ~6-7 years. The following is just my personal experience but it seems to match well with the vast majority of anecdotal experiences I have read about in many many years of being immersed in this stuff... although these won't be true for 100% of people.

    Almost everyone I know ends up on a significantly 
    higher dose than they started with.
One: At least in the US, for whatever reason, doctors tend to initially prescribe you a very low dose. I think this is a big part of why everybody ups the dosage.

Two: Many/most people seem to avoid dosage creep by reducing or limiting their dose on weekends or on other days when it is feasible. If you take e.g. 20mg every day, 365 days a year, it's pretty much guaranteed to lose effectiveness. But if you can take that down to ~5-10mg on weekends that helps. Also weaning yourself off of it entirely from time to time seems to provide a reset. Doctors seem to never tell anybody this.

    And the stories of feeling like a zombie when off 
    meds are very real and pretty freaky. 
Well, let's call it what it is... it's withdrawal. However to put it in perspective, most people find it milder than or similar to caffeine withdrawal.

If you do significant amounts of stimulants every day and then go cold turkey you're gonna have a real bad time for a day or three.

On the other hand if you steadily taper your dosage down to 0mg over ~3-7 days it's not bad at all.

Again, doctors seem to never tell anybody this.

BTW, while I am kind of "rebutting" your points I am not pushing Adderall. There are downsides to it. It made me more high-strung and prone to arguments and stress. The frequent shortages are a nightmare. And so on. I eventually moved on.

Re: Hacking ADHD: Strategies for the modern developer

#364

Earlier quoted context omitted.

At my company, we have daily standups and they throw off my whole morning. I only really work effectively when I am left to it and so have outlook/slack/messages turned off during periods where I am trying to focus - has got me in trouble with management a few times but I am not sure what else i can do. The piece was a good read but its so personal to me that it doesn't really help sadly.

I found that standups help crystallize social consequences in my VM prefrontal cortex so they help keep me honest.

Haha yes

Re: Hacking ADHD: Strategies for the modern developer

#365

Earlier quoted context omitted.

Unfortunately genuine ADHD is a physiological problem that requires stimulant therapy _and_ cognitive behavior therapy in conjunction. Your dopamine and/or acetylcholine receptors are out of whack. This is why coffee and cigarettes/vapes are so prevalent. Methylphenidate or dexamphetamine work best but you pay a price. Yes, I have real world executive function research lab experience, so I know a bit of what I'm talk…

Maybe you can provide some perspective here: it seems almost universal that people who start these medications never find a dose that provides durable benefit over the long term. Makes sense; we acclimate to a new dopamine baseline, right? Almost everyone I know ends up on a significantly higher dose than they started with. And the stories of feeling like a zombie when off meds are very real and pretty freaky.

I am someone with severe adhd and I only use meds ( adderal) if needed. The side effects are heavy on the long run.

Having coping mechanisms and and understanding surrounding is way more important.

Without that and only meds I am only the person with the highest tension in the room.

And my adhd was measured. Low dopamine.

Btw I tried a adhd friendly diet and sports once . I don’t know if it was placebo or real but it felt like it helped much.

Mini meditative naps of 5 minutes also help if my brain is on the run.

Honestly in my opinion meds are the easy way out but the side effects make alternatives necessary. On the long run there need to be better solutions that imply that society has to go a step toward the mentally divergent or Ill and respect their behavior as good willing and maybe find a better way to incorporate those in the workplace and social life.

Sorry for edit:

For example. If I have one of those adhd moments, where I am bit to specific about something and talk too much because of it, my friends recognize this and tell me to „ wake up“. And everything is fine. But if someone like this is needed.. there I am ;)

Re: Hacking ADHD: Strategies for the modern developer

#366

Earlier quoted context omitted.

Agreed, I'd add to give your manager your phone number for emergencies and tell them you've allow-listed their number to ring when others can't. Then get back to flow

That sounds like a terrible idea to me, I'd never want to do that. If they like the work I do, management should learn to respect the way I do it.

If you have the kind of clueless/toxic manager who is going to abuse this sort of arrangement, they are probably never going to agree to this sort of arrangement in this first place.

For nearly all working relationships, I think it's reasonable to keep an emergency communication channel open.

Re: Hacking ADHD: Strategies for the modern developer

#367
post #357

Earlier quoted context omitted.

> I find that, if time allows, I get a massive productivity boost after 4:30pm and everyone is either winding down or leaving. The most important ADHD accommodation for me has been a private office (in my case working from home). I'm insanely distractible—the slightest noise can throw me off, and even the threat of an impending interruption is enough to make me lose focus thinking about how I'll respond if it comes.…

Why not put these earbuds in the office?

Overthinking responses to interruptions, looking for visual cues etc?

Re: Hacking ADHD: Strategies for the modern developer

#368

Earlier quoted context omitted.

This exact complaint is very common among juniors I’ve mentored: A single meeting can destroy their productivity for hours following the meeting. The most successful advice I’ve found is to find a way to reset after meetings without using your computer . For whatever reason, they’re emotionally drained after meetings. They get back to their computer and reach for Reddit or Twitter or something for a low effort snack,…

This is an under-rated comment. I had a similar revelation that eventually led to the conclusion that the computer is a crucial part of the distraction, and that many activities are best performed at least partly without it. Examples include: - taking breaks - thinking through a problem

Taking a walk is a good way to combine the two.

Re: Hacking ADHD: Strategies for the modern developer

#369
post #255

Earlier quoted context omitted.

daily check-in throws off my morning too. i have an hour from when i start til check-in, which is not enough time to get into deep work. looking forward to moving to a new timezone where i can take advantage of that timing with two hours before check-in.

WFH encourages scheduled meetings. It's a nightmare. I'd much rather just get an interruption out of the blue than have someone schedule a meeting to talk to me, because in the run-up to the meeting I won't try to start anything (what's the point if I've got a pending interruption?) At least my standups are first thing in the morning.

    I'd much rather just get an interruption out of the 
    blue than have someone schedule a meeting to talk to me
After 15+ years of exploring my own ADHD and learning about others' experiences, I'm still constantly wowed by how differently we all react to this stuff.

For me, out-of-the-blue interruptions are a worst case scenario for my ADHD. It's very hard for me to get into the "flow" if I know that I might be interrupted at any moment. I prefer scheduled meetings as a less-evil alternative.

But many many feel similarly to you.

Re: Hacking ADHD: Strategies for the modern developer

#370

The Blinking LED, A simple Hack that still works for me after years: 1. Place a tiny LED (red or yellow) by the side of your monitor or virtually on the screen corner. Basically anywhere almost bordering your field of view. 2. Make it blink like a fast heartbeat (120-150 bpm) and gradually slowdown to around 60 bpm (or your slow heartbeat base). Make the slope approx 20 to 60 minutes (you can adjust the best rate by…

Seems likely to be a placebo. You have a vested interest in it working, admit its not based on any sort of science, and one of the setup steps is to overcome distraction (which is the problem that’s trying to be solved).

Music BPM has the same effect. For me personally the right cadence can almost induce a flow state immediately.
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