things will get better 💗

Wanting something requires dopamine signaling, but liking something doesn’t.

If you have a mental illness/disorder that affects dopamine, you might feel that you don’t want to do the things that you like. You do still like them. You will appreciate having done them.

Let your likes guide you.

(If you want to read more, here’s one experimental paper about it. https://pmc.ncbi.nlm.nih.gov/articles/PMC5171207/ This theory called the incentive-sensitization theory was originally created to explain behaviors in addiction but can be applied elsewhere as well)

Executive dysfunction comes from a lack of available dopamine. Common advice is wrong. You need to provide your own dopamine before you can start. Otherwise you're trying to run your car on empty.

"But what if I still don't do it" well you already weren't getting it done anyway. Now you have a little treat. Try again later.

You deserve kindness and care even when you aren't being productive.

I usually suggest this technique as a "Reverse Pomodoro." In the original Pomodoro, you work for 25 minutes and then take a break for 5 minutes (the times vary, but that's the essential ratio). People with executive dysfunction often find this insurmountable, and they get even more frustrated, and then the task seems even more difficult. So instead, flip those times.

FIRST, spend 25 minutes doing something energizing and engaging that you like to do. Not scrolling social media passively, not watching tv, not napping. Try something like colouring, doing yoga, running/walking around the block, talking about your favourite tv show with someone in real time, playing with the dog or cat, making and eating a lovely sandwich, hula hooping, something active. Having a little treat absolutely falls in this category!

(on the subject of little treats: refusing yourself food until you do work is for fucking Puritans and you can be kinder to yourself)

Then, after 25 minutes (or however long it takes to eat the sandwich or finish the yoga routine, it doesn't have to be exact), spend 5 minutes writing (or doing whatever you're struggling to start). Most people can coax themselves into doing something they find difficult for five minutes, if they have already filled up the joy/energy/engagement bucket. You can put a timer on for the 5 minutes if you want, or if you find that annoying, just work for as long as you like.

The other key is: don't push yourself to keep going when you're frustrated or tired—that will just reinforce the negative belief that you already have, which tells you that this task is painful to do, and needs to be avoided. If you've commonly had to force yourself to do this kind of task, that's likely part of why you think of it as painful and have trouble starting it now. Also, you should just, at a basic level, try not to put yourself in pain for the sake of productivity. So just do it till the good feelings run out. Then start hula hooping or colouring again for another 25 minutes. When the tank's refilled, try another 5 minutes of work, if you can. Adjust times to taste.

a lot of "signs of plurality" lists focus heavily on introjection and alter communication, two things that we have very little of. we wanted to lay out some experiences we had prior to syscovery with a focus on memory loss, identity confusion, dissociation, and unconscious masking since these are what we experience most. we hope this helps someone.

this is not an exhaustive list and identifying with it does not guarantee anything nor does not identifying with it mean you are not plural. we are one system and these are our experiences, which have heavy overlap with our other comorbid conditions. you know yourself/ves best, use your own judgement when reading.

feeling as though i was never a child even when my body was, that i was always an "old soul"

feeling as though i never stopped being a child, that my body aged without me

feeling as though it is my first day on earth and nothing has existed before the present moment

experiencing all of the above so strongly at different times that i cannot imagine feeling any other way

"i don't hear voices, i just have multiple overlapping trains of thought all reacting to and arguing with one another. probably the ADHD"

feeling upset as a kid that my imaginary friends didn't act the way i wanted, or that they didn't like me

remembering my childhood in third person, as though watching a movie of my own life

feeling as though i am having lines fed to me when talking about myself

remembering times that i was upset, but with the inciting incident cut out. being unable to understand why i felt the way i did

feeling as though the "real" me died a long time ago and i took their place

being talented at acting and lying. feeling like i have spent my whole life acting, as though "i" am a character i put on for other people

being afraid of voicing opinions because i know they might change suddenly, being upset when someone tells me a supposed opinion of mine that i no longer remember or agree with

knowing when i am supposed to have an opinion on something but not knowing what it is, having to make up my own opinions based on what i think "i" would most likely say

"what did you do today" i don't know "how do you feel" i don't know "what do you want" i don't know "did you have work yesterday" ...probably?

feeling like my body sometimes says things that my mind does not remember/agree with, or that i'm surprised to hear the things i'm saying

reflexively lying about things i didn't do because i assume i must have forgotten about it

being freaked out when someone touches my stuff without telling me, because i assume i moved it and forgot entirely. being afraid of how quick i can forget things

having excellent memory as a young child and terrible memory as an adult

"face blindness" where i can tell that people look familiar but feel like i have never met them, being unable to put faces in context

feeling like i have never actually met my own friends and loved ones

"i don't have amnesia, i can objectively tell you what happened. even when i do forget, i can usually put it together through context clues."

"it can't have been that bad, i barely remember it and don't feel upset when i think about it"

"i can't have DID, nothing bad has ever happened to me"

no name ever feels right longterm

creating alt accounts due to a desire to "pretend" to be someone else

lacking a solid sense of identity, feeling like a hollow husk of a person who occasionally experiences moments of clarity and wants to be treated as someone other than the "me" i present to the world

"i've never had a switch, i just have an inconsistent sense of identity"

"i've never had a switch, i have always felt exactly the way i do right now"

feeling like my mind is being pulled in several different directions, especially when i'm upset. being unable to act because different "parts" of me want different things

feeling jealousy when seeing other systems be open about their plurality. feeling like it's something you're not supposed to talk about

feeling guilty for being happiest when i'm "faking" plurality

feeling drawn to stories about possession, secret identities, or doppelgangers