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Engineering the Path of Least Resistance

For this #TacticalThursday, I'm going to shift my focus from high-level strategy to ground-level execution. While it is important to have clear goals, the success of any protocol ultimately depends on the logistics of daily life. For a system to run efficiently, the environment must be optimized to reduce friction.

Living with Combined Presentation ADHD often means battling Executive Dysfunction (a symptom that causes problems with how your brain manages thoughts, feelings and actions). This isn't just about "being distracted"; it is a regulation issue. It is the difficulty of initiating tasks, remembering where objects are, and making decisions when the brain is already fatigued.


Over the years, I have learned that relying on willpower is a failing strategy. Willpower is a finite resource. Instead, I rely on preparation. I design my environment to remove the need for decision-making.

Here are the specific protocols I use to keep the system running smoothly.

1. Externalizing Working Memory (The Keys)

One of the classic struggles of ADHD is "Object Permanence" - if I don't see it or feel it, it effectively ceases to exist. This leads to the eternal hunt for my keys, wallet, or phone.

I do not trust my memory to know where I put my keys. I trust the system.

  • The Carabiner: When I am out, my keys are clipped to a carabiner on my belt loop. They are physically attached to me. I cannot "set them down" on a random counter.

  • The Hook: Immediately inside my door, there is a key hook. The moment I walk in, the keys go on the hook. There is no intermediate step. They are either on my waist or on the wall.

2. Eliminating Decision Fatigue (The Uniform)

Mornings are often the hardest time for executive function. Standing in front of a closet trying to decide what to wear burns cognitive energy that I need for my job.

  • The Night Before: Every evening, I check the weather and my schedule, and I "lay out" my clothes for the next day.

  • The Gym Kit: I also lay out my exercise gear for my weekend cardio. When I wake up, there is no debate about whether I will work out or what I will wear. The decision was already made by "Yesterday Chris." "Today Chris" just has to get dressed.

3. Visual Prompting (The Meal Plan)

"What's for dinner?" is a dangerous question when you are hungry and tired. That is when the impulse to order takeout strikes.

  • The Thaw: As part of my evening routine, I take the protein for the next day's dinner out of the freezer and put it in the fridge.

  • The Beacon: I often place a non-perishable ingredient - like a can of tomatoes or a spice jar - on the counter where I will see it the moment I walk into the kitchen. This serves as a visual prompt, reminding me of the plan I made ("Oh, right...chilli!"). It removes the friction of "starting" the meal because the first step is already visible.

4. Batch Processing (The Cleaning)

Household chores can feel overwhelming because they often lack a clear "start" and "stop" point. "Clean the apartment" can be too big a task for an ADHD brain to process, leading to paralysis.

  • Allocated Time: I schedule specific blocks on the weekend for larger tasks.

  • Decomposition: I break the large task down. I don't "clean the kitchen." I "unload the dishwasher." Then I "wipe the counters." By focusing on micro-tasks, the dopamine hit of completion comes faster, keeping the momentum going.

5. Energy Mapping (The Workflow)

Perhaps the most important realization has been acknowledging that my focus is not linear. I have different "brain states" throughout the week.

  • Creative Mode: There are times when I am hyper-focused and can write, design, or solve complex problems. When this wave hits, I ride it.

  • Distracted Mode: There are times when my focus is scattered. Instead of forcing myself to "create" during these times (which leads to frustration), I pivot to "mindless" tasks—data entry, formatting spreadsheets, or organizing files.

I no longer fight the tide; I swim with it. By organizing my day to match my energy flow rather than a rigid clock, I get more done with less stress. I also count myself lucky that I work in a career where I am afforded that flexibility.

The Takeaway

These strategies are not about being perfect; they are about being realistic. They are guardrails I have built to keep myself on the road when my brain wants to veer off. By engineering the path of least resistance, I ensure that the "System" works for me, rather than me working for it.

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Location: Halifax Regional Municipality, NS, Canada

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