Ever sat there knowing exactly what you need to do… but your brain just won’t let you start?
✔ The dishes pile up, emails go unanswered, and deadlines creep closer, but you just can’t move.
✔ You want to do the thing, but your brain keeps saying “not yet.”
✔ People call it procrastination or laziness, but deep down, you know that’s not it.
That’s executive dysfunction, and for Black autistic adults, it’s more than just a struggle with productivity… it’s a battle with internalized expectations, survival mode, and a world that wasn’t built for us.
So how do you get things done when your brain is stuck? Let’s talk about it.
What Is Executive Dysfunction?
Executive dysfunction is when your brain struggles to organize, plan, start, or follow through on tasks… even ones you want to do.
✔ It can make small tasks feel impossible (like sending a text or putting away laundry).
✔ It can cause time blindness (where five minutes turns into an hour or a whole day).
✔ It can lead to decision paralysis (where choosing what to do feels overwhelming).
The worst part? People don’t get it. They say:
❌ “Just do it.”
❌ “You’re overthinking.”
❌ “Stop being lazy.”
But it’s not about effort… it’s about brain function. And blaming yourself won’t fix it.
Why Executive Dysfunction Hits Black Autistic People Even Harder
✔ Growing Up in a “You Have to Work Twice as Hard” Culture
- Many of us were raised with the idea that failure is not an option.
- When our brains won’t let us complete basic tasks, it feels like we’re failing… not just ourselves, but everyone who worked hard before us.
✔ Survival Mode Drains Mental Energy
- Navigating racism, ableism, and constant microaggressions takes up so much brain space.
- When you’re always in survival mode, executive functioning takes a hit.
✔ Fear of Being Seen as “Lazy” or “Unmotivated”
- The stereotype of the “lazy Black person” makes it harder for us to admit we’re struggling.
- Instead of asking for help, we push ourselves past burnout and then wonder why we feel so drained.
How to Get Things Done (Even When Your Brain Says No)
✔ Step 1: Break the Task Down (Smaller Than You Think)
- Instead of “Clean the kitchen”, try:
- Put one dish in the sink.
- Wipe one counter.
- Take out the trash.
- If it still feels too big, break it down even more.
✔ Step 2: Use the 5-Minute Rule
- Tell yourself, “I only have to do this for 5 minutes.”
- Once you start, you might find it easier to keep going.
✔ Step 3: Use Body Doubling
- Having someone else in the room or on a video call can make tasks easier.
- Try “clean with me” videos on YouTube or ask a friend to co-work over Zoom.
✔ Step 4: Use External Reminders Instead of Memory
- If remembering tasks is hard, don’t rely on your brain… use tools.
- Try:
- Visual checklists
- Sticky notes
- Phone alarms labeled with why the task matters (“Take meds so you don’t feel awful later”).
✔ Step 5: Make It More Fun or Stim-Friendly
- Turn tasks into games, challenges, or sensory-friendly activities.
- Play music, chew gum, use fidget toys: whatever helps your brain engage.
✔ Step 6: Forgive Yourself for Struggling
- Beating yourself up for executive dysfunction doesn’t fix it… it makes it worse.
- Remind yourself:
- “This is a real struggle, not a personal failure.”
- “I am doing my best with the brain I have.”
You are not lazy. You are not broken. Your brain just works differently, and that’s okay.
Instead of fighting against yourself, work with your brain, not against it.
As always… take what resonates, leave what doesn’t, and know that you are not alone in this journey. ❤