Navigating executive functioning differences in the kitchen with neurodivergent folk
Executive function refers to a set of mental skills and processes that are responsible for guiding and regulating various cognitive, emotional, and behavioural functions. These functions help individuals plan, organise, initiate and complete tasks, make decisions, solve problems, control impulses, manage time, and switch between different activities.
The core components of executive function typically include:
Inhibition: The ability to control one's impulses, thoughts, and behaviours, which is important for delaying gratification and avoiding distractions.
Working Memory: The capacity to hold and manipulate information in one's mind for brief periods, allowing individuals to perform tasks like mental arithmetic and follow multi-step instructions.
Cognitive Flexibility: The capacity to adapt to new or changing situations and switch between tasks or mental sets. It is essential for problem-solving and adapting to unexpected changes.
Planning and Organization: The ability to set goals, create a plan to achieve them, and organise the necessary steps to reach those goals.
Time Management: The skill of estimating the time required to complete tasks and allocating time efficiently to various activities.
Task Initiation: The ability to start tasks independently, without procrastination or unnecessary delay.
Emotional Regulation: Managing and controlling emotions, which can affect decision-making and behaviour.
Navigating executive functioning differences in the kitchen with neurodivergent folk
Cooking requires many steps and can be overwhelming at times, even for people that don’t struggle with executive function. While cooking may seem like an easy task, for many it is not and that is okay.
Below are some of the ways executive functioning differences may show up and suggestions for how one might support them
Difficulty organising, shopping and planning for meals
Ask for help from a housemate or family member if you need it
Use labels or clear storage containers to improve 'object permanence' and prevent food wastage.
Keep things simple, purchase safe foods that you will want to eat
Do online food orders which may save you energy and spoons!
Time management when cooking
Set timers or alarms to keep track of cooking times.
Getting started on cooking can be a challenge, especially if the task seems complex or time-consuming
Use a body double, sometimes simply having another person nearby can help you get started.
Break down tasks into smaller, more manageable steps to make it easier to get started. Check off each step as it's completed.
Listening to a podcast or music may help with emotional regulation and get you in the flow when not feeling motivated to cook
Working memory is required to maintain focus when cooking
Use visual aids or simplified recipe formats. For visual learners watching a video of the recipe being made or looking at photos might help.
Set timers or alarms to keep track of cooking times.
Low executive function meal ideas
Canned tuna and salad mix: Lettuce and canned tuna topped with salad dressing or balsamic - optional extras include fresh tomato, cucumber, olives.
Scrambled eggs: whisk some eggs, add a splash of milk and chunk of butter, and cook them in a non-stick pan - optional extras include grated cheese, frozen peas, mushrooms, or parsley. Serve with toast.
Snack platter - basically a plate of anything snacks you like. E.g. cheese, crackers, dip, carrots, fruit, olives etc.
Pasta with sauce: Boil regular or pulse pasta and heat up a pre-made pasta sauce. Combine the two - optional extra cheese.
Rice, tofu, broccoli and carrot: Purchase packet rice and heat it up in a pan with olive oil, chopped broccoli, carrot and tofu - optional extra diced onion, soy sauce, sweet chilli.
Canned soup: choose your favourite canned soup, heat it on the stovetop or in the microwave, and enjoy with some bread.
Quesadillas: place cheese and refried beans between tortillas and cook on a stovetop or sandwich press until the cheese is melted and the tortilla is crisp - optional extras avocado, salsa.
Smoothies: blend milk or water with frozen or fresh fruit and protein powder - optional extras baby spinach, yoghurt, hemp seeds, peanut butter.
Oatmeal: prepare instant oatmeal with hot water or milk. Top with berries, nuts/peanut butter, or a drizzle of honey.
PB&J sandwich: A classic peanut butter and jam sandwich.
Toast: spread with your favourite toppings
Written by Margo White, your Melbourne-based neurodiversity affirming clinical nutritionist and ND advocate. If you’d like to book a consultation with me, schedule an appointment below.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4084861/
This article is intended as general advice only and does not replace medical advice. It is recommended that you seek personalised advice specific to your individual needs.
