When you're executive functions aren't functioning....
The 6 executive functions and how they rule your ADHD life.
What are Executive Functions?
Executive functions are cognitive skills that help us plan, organise, prioritise, manage time, control emotions, and achieve goals. They’re like the "CEO" of our brains, responsible for managing and coordinating our thoughts and actions. They’re essential for everyday life and if you have ADHD, you’ll already know that these skills can be particularly challenging.
We’re all different and not everybody with ADHD is affected in the same way. Some of your executive functions will be stronger than others. It’s totally individual how much and in which areas you’re struggling. We do know however, that entering perimenopause tends to make your ADHD symptoms worse and you can feel like your executive functions have stopped functioning!
Impaired executive functions can lead to difficulties with
Completing assignments or projects on time
Following instructions or directions
Staying on task and avoiding distractions
Organising materials or space
Controlling impulses or emotions
Remembering details or appointments
Solving problems or making decisions
If you’ve ever done an online search on executive functions you’ll probably have noticed that experts don’t seem to agree on what those functions actually are or how many executive functions exist. [I like things a bit more black and white and struggle with the idea of not having fixed definitions. Is this also an ADHD thing??] I’ve managed to pick out 6 executive functions that I felt were most relevant to our ADHD brains.
6 key executive functions
1. Inhibition:
What it is: This function helps us control impulsive actions or comments and filter distractions. It’s your ability to practice self-control and to think before you act. Essentially, it’s your pause button.
When impaired: You may struggle with impulsivity and have difficulty staying focused on a task. You may act on immediate impulses without considering consequences and you may also get distracted easily.
Some examples of how impaired inhibition can affect your life are:
Blurting out answers or interrupting others in conversations
Making impulsive purchases or decisions without thinking them through
Having trouble resisting temptations or distractions
Losing track of time or forgetting deadlines
What you can do: Strategies such as practising self-awareness, using self-talk to pause and reflect before actions, and implementing structured routines can enhance inhibition. Get help from others and practice ‘pause-and-think’ moments throughout your day.
2. Working Memory
What it is: Working memory is responsible for holding and manipulating information in your mind for short periods. It’s your temporary storage system that allows you to remember things whilst focusing on a task without losing track.
When Impaired: You may struggle with working memory, making it difficult to retain and recall information, follow multi-step instructions, or stay focused on tasks that require mental effort. You may also have difficulty with mental math, spelling, or reading comprehension.
Some examples of how impaired working memory can affect your life are:
Forgetting what you were supposed to do or say
Losing track of your thoughts or arguments
Making mistakes or skipping steps in a task
Having trouble following conversations or stories
What you can do: Firstly, accept that your ADHD brain is not set up to hold information well in your short-term memory. No wonder, you struggle! Cut yourself some slack. To aid working memory, strategies like breaking tasks into smaller, manageable chunks, using visual or auditory aids or reminders (sticky notes, voice notes etc.), and practising mindfulness techniques can enhance working memory. Talking out loud can work wonders, too!
3. Emotional Regulation:
What it is: Emotional regulation involves the ability to manage emotions, appropriately express feelings and respond to situations calmly.
When Impaired: Impairments in this function can lead to emotional outbursts or difficulties managing frustration. You may also struggle to identify and name your emotions.
Some examples of how impaired emotional regulation can affect your life are:
Overreacting or underreacting to situations
Having mood swings or meltdowns
Feeling overwhelmed or hopeless
Having low self-esteem or confidence
What you can do: Engaging in regular exercise, practising relaxation techniques, and seeking support through therapy or counselling can aid emotional regulation. Learning about the different emotions and identifying what you’re feeling in the moment is a great first step. And remember, emotional regulation is a skill that can be learned.
4. Task Initiation and Self Motivation:
What it is: Task initiation refers to the ability to start a task without procrastination or excessive delay.
When Impaired: You may struggle with initiating tasks, leading to difficulties in meeting deadlines or completing assignments. Individuals with ADHD may also get stuck in hyperfocus which makes task shifting tricky. Lack of dopamine means that our reward system isn’t working properly and it explains why a lot of us struggle with long-term goals.
Some examples of how impaired motivational regulation can affect your life are:
Putting off or avoiding tasks that you don’t like or don’t see the point of
Giving up easily or quitting when faced with challenges or setbacks
Losing interest or enthusiasm in your goals or activities
Having trouble sticking to a routine or schedule
What you can do: Our ADHD nervous systems are interest-based. The importance of a task usually doesn’t even come into it. In order to feel motivated we need to feel interested. Knowing what your values are and why things matter to you can help increase your motivation. Try and work with your brain and not against it. When I accepted the fact that my brain needs a sense of urgency to get things done I stopped trying to work like a neurotypical person. Starting last minute gives me that extra dopamine and it actually works best for me!
5. Planning and Organisation:
What it is: This function involves arranging tasks, materials, and information in a systematic and efficient manner. It also includes setting goals, creating strategies, and outlining steps to achieve desired outcomes.
Individuals with ADHD often struggle with organizing their thoughts, belongings, or schedules. Establishing clear routines, utilizing visual aids like calendars or to-do lists, and breaking tasks down into smaller, manageable steps can support better organization skills.
When Impaired: People with ADHD may find it challenging to plan ahead, prioritise tasks, and maintain an organised environment. If you struggle with planning this can lead to difficulties in initiating tasks, poor time management, or becoming overwhelmed by complex projects. You may have trouble creating or following plans that are realistic and effective. You may also have difficulty adapting to changing situations or finding solutions to challenges. Some examples of how impaired planning and problem-solving can affect your life are:
Having unrealistic or vague plans that are hard to follow or achieve
Missing deadlines or forgetting steps in a plan
Struggling with unexpected events or obstacles
Being late and always rushing
What you can do: Breaking tasks into smaller, manageable subtasks, using visual or auditory reminders, and practising prioritisation techniques can enhance planning abilities. Establishing clear routines helps you stay on top of things.
6. Self Awareness
What it is: Self-awareness is often also called metacognition. It’s your ability to self-reflect, self-evaluate and think about your thinking. It allows you to change your behaviour and not make the same mistakes over and over again.
When Impaired: You may struggle to organise your thoughts and feel like you’re unable to ask yourself the right questions, for example, you may not ask why you feel stuck and therefore give up.
Some examples of how impaired self-awareness can affect your life are:
Making careless or repeated errors in your work or tasks
Having trouble spotting or fixing your mistakes or flaws
Ignoring or rejecting feedback or criticism from others
Having a distorted or inaccurate view of your performance or behaviour
What you can do: Journaling is a great tool to enhance your self-awareness. Try not to censor yourself and ask yourself self-reflective questions like ‘Is this true?’ ‘What’s holding me back?’ ‘What patterns do I notice?’ ‘What matters most?’
Practicing active mindfulness usually works better than sitting still for most of us and simply observing your thoughts whilst doing the dishes or going for a walk will help you be more self-aware.
Strategies that can help you cope and improve your executive skills
Seek professional help: A good ADHD coach can help identify the specific executive function challenges and together you can figure out strategies that work for you.
Use external supports: Tools such as calendars, planners, timers, alarms, checklists, apps, or reminders can help with organisation, time management, memory, and task completion.
Break down tasks: Breaking down large or complex tasks into smaller or simpler steps can help with planning, prioritising, and initiating tasks.
Set goals: Setting specific, measurable, achievable, realistic, and timely (SMART) goals can help with motivation, effort, and action.
Reward yourself: Rewarding yourself for completing tasks or reaching goals can help with emotional regulation and positive reinforcement.
Seek feedback: Seeking feedback from others can help with self-monitoring and evaluation of performance and behaviour.
Practice mindfulness: Mindfulness is the practice of paying attention to the present moment without judgment. It can help with focus, attention, emotion regulation, and stress management. Mindfulness is tricky for most people with ADHD. Active mindfulness is a little more accessible for our fast brains.
Last but not least: Exercise! Regular movement and exercise is the number one strategy that helps keep my executive functions functioning!
Take Away Message
It's important to accept that your brain is wired differently. Let go of the idea of what you "should" be able to do. Your brain is not set up like a neurotypical brain, so there are certain things that you shouldn't be able to do without support, like remembering certain details or staying on task for long periods of time. However, this doesn't mean you should give up. There are still plenty of things you can do to help yourself and often they involve externalising those misbehaving executive functions, e.g. If you don’t have an internal pause button, how can you create it in your environment?
By accepting that neurotypical strategies don’t work for us and realising that it’s normal for our brains to find certain things tricky we can start from a much healthier and happier place. The key to success is finding a personalised approach that works for you. There is no single strategy that works for everybody with ADHD. It’s hard work and takes a lot of trial and error, but by working with your brain instead of against it, you may finally find strategies that work for you in the long term.