5 Tips For Eating With Executive Dysfunction

Executive dysfunction can make eating feel impossible. Learn 5 tips for eating with executive dysfunction.

My blood sugar is crashing– I’m hungry, nauseous, and irritable. I know the solution is to eat something. There’s plenty of food in the kitchen. But I don’t move.

Even thinking about the steps– getting up, getting to the kitchen, finding food, deciding what to eat, preparing it, and eating it– feels overwhelming. I’m frustrated with myself; eating should be simple, and everyone else seems to do it easily. Still, I’m stuck.

This is one of the most common presentations of executive dysfunction in my life.

What Is Executive Dysfunction

Executive function refers to a group of mental skills, such as planning, prioritizing, and starting or switching tasks. When these skills aren’t working the way they’re supposed to, it’s called executive dysfunction.

Many neurodivergent people struggle with executive dysfunction, which can make everyday tasks feel impossible. If executive dysfunction is making it difficult for you to eat consistently, here are a few strategies that have helped me.

1) Keep Snacks Nearby

One of the most common times for executive dysfunction to impact my eating is when I am in bed. The steps involved in getting out of bed and getting to the kitchen are too overwhelming, even before thinking about finding and eating food. I’m often left stuck in bed, wishing I could eat and growing increasingly frustrated with myself.

The solution? Keep snacks on my nightstand. 

I use an air-tight container to prevent my pets or any bugs from getting to the food. The container is filled with non-perishable, easy snacks, such as:

• Granola bars
• Trail mix
• Fruit snacks
• Nuts
• Some of my favorite candies

None of these items are a filling or nutritious meal. However, they boost my blood sugar enough to help me think a little bit more clearly, which is often all I need.. They require very few steps so I have an easier time getting started, and can usually use that momentum to begin making and eating more food. 

I keep this container near my bed, since that is where I need it most. You should keep yours wherever you are the most likely to get stuck– in your living room, your car, your desk. You can even keep multiple containers around if that is what works for you.

2) Ease Into Tasting

When I’m already overwhelmed, the sensory shift of having a new flavor in my mouth can be too much. Anticipating this change makes it even harder for me to get myself to eat.

The solution that’s worked best for me is to start with eating a bland food or taking a few sips of a drink. This creates a small transition in taste and in texture that is less overwhelming than jumping into a meal. 

If the sensory experience of eating is part of your issue, starting with a drink or a bland food may help you get started.

3) Make A Menu

I have reactive hypoglycemia and weak hunger cues. Combined, this means I usually only notice I need to eat when I’m already nauseous, irritable, and in pain.

Being like this makes it almost impossible to make decisions. Often, I will enter my kitchen, open the cabinets, and cry. The choices are overwhelming, and I don’t know where to start.

One great solution to this is to meal plan. If you know exactly what you’re going to eat, you don’t need to worry about deciding when you’re hungry. If meal planning works for you, I highly recommend it.

I hate meal planning. If I don’t want to eat what I planned, I either force myself and struggle through a few bites or I skip the meal entirely. 

Instead, I created a menu. This is a list of easy meals that I know I have on hand.

I keep a paper copy of this menu on my fridge so that I can easily see it. I also keep a digital version on my phone so that I can look at it when I’m not in the kitchen; sometimes, just knowing what I’m going to eat makes the whole process of getting up and eating easier.

Making a menu makes deciding what to eat a less daunting choice while also giving you the freedom to eat what you want, when you want it. 

4) Have A Safe Food Ready

My menu typically has a variety of options, some easier than others. I generally cook my meals, and even the simplest recipes can be overwhelming at times. To combat this, I always keep a safe food on hand that requires almost no work.

The goal here is to have an easy option that you know you will eat. This serves as your backup plan for when all else feels impossible. When choosing a food to fill this role, make sure it requires as little effort as possible. Frozen corn dog nuggets and peanut butter crackers have worked best for me; choose something you enjoy. 

5) Try Meal Replacement Drinks

It’s usually easier for me to drink than it is for me to eat, so meal replacement shakes are a great option when eating feels overwhelming. 

Most meal replacement shakes require little or no preparation. However, I dislike the texture and flavor of many of them. Try a few options to find one that is pleasant for you to drink; it’s useful to have them if you won’t drink them.

Depending on what you get, this shake may not be the most nutritious option. Still, something is better than nothing. Find one that works for you and don’t worry too much about whether it is the ‘best’ option. 

Conclusion

Eating is one of the most essential activities we do. However, the steps involved in making and eating food can be overwhelming, and executive dysfunction can get in the way. These tips will help you eat more consistently, even as executive dysfunction tries to stop you.