ADHD and executive functions

Executive functions are a set of cognitive processes that allow us to plan, organise, manage our time, and regulate our behaviour.

They act as the conductor of our brain, enabling us to:

• feel time
• point our attention where we want it to go
• make decisions;
• and solve problems effectively.

People with ADHD have deficits in these executive functions, which can lead to difficulties in various areas of life, including academic performance, work productivity, social interactions and just getting things paid on time.

What are executive function skills?

We use our executive function skills to modify our behaviour from what it would have been otherwise if we just acted automatically.

We're exercising our executive functioning skills every time we:

• get to an appointment at a set time
• inhibit our reaction when we're irritated with someone
• do something effortful now that will benefit us later
• delay gratification
• organise our thoughts and communicate them coherently to others.

Experts in the area of executive function have broken these down into different discrete skills to help us understand the different aspects of these cognitive processes. But in reality, these skills all build upon each other.

What we know for sure is that these are dynamic skills that evolve over time. And that they are a wide range of skills that merge and cascade together in order to get things done.

What does executive functioning have to do with ADHD?

People with ADHD have weaknesses in executive functioning.

Dr Russell Barkley famously describes ADHD not as a disorder of attention, but as a disorder of self regulation.

According to Barkley, self-regulation is a three part process that involves:

1) Self-directing, or making ourselves take an action

2) To alter our behaviour from what it otherwise would have been if we’d just carried on automatically without inhibiting our response

3)  To change our future either away from a potential negative consequence or towards a positive outcome

The role of executive functions in ADHD

Executive functions play a pivotal role in the daily lives of people with ADHD. These cognitive processes are responsible for a wide range of essential skills, including:

• Impulse control: The ability to resist immediate urges and make thoughtful decisions.

• Working memory: The capacity to hold and manipulate information in the mind.

• Cognitive flexibility: The skill to adapt to changing situations and perspectives.

• Planning and organization: The capacity to set goals, break down tasks, and manage time effectively.

• Self-regulation: The ability to monitor and control one's own behavior, emotions, and thoughts.

People with ADHD often experience deficits in one or more of these executive function domains, leading to significant challenges in their personal, academic, and professional lives.

For example, poor impulse control may result in impulsive decision-making, while difficulties with working memory can make it challenging to follow multi-step instructions or remember important details.

These executive function deficits can also contribute to the common symptoms of ADHD, such as restlessness, distractibility, and difficulty completing tasks.

Understanding the role of executive functions in ADHD is crucial for developing effective interventions and support strategies that address the root causes of the condition, rather than just the outward symptoms.

How can I support my executive functioning?

How you use supports to help you remove some of those friction points in your life will depend on your unique circumstances and the executive functions you struggle with.

Here are some of the go-to's you might explore:

• Externalise your time & working memory: Planners, calendars, to-do lists, and reminder apps can help compensate for difficulties with time management and organisation
• Break tasks into smaller steps: This helps with task initiation and reduces overwhelm. Even just knowing the first, discrete small step can get you over the hump.
• Establish routines, rhythms & rituals: Consistent daily routines can reduce the cognitive load of decision-making and task management.
• Create a structured environment: Minimize distractions and designate specific areas for different activities.
• Use timers & analog clocks: These can help with time awareness as people with ADHD often struggle not just to see time, but to feel it.
• Use visual aids: Charts, diagrams, and color-coding can assist with information processing and memory. Use photos to help trigger non-verbal working memory.
• Mindfulness techniques help with response inbitions, attention awareness and metacognition - that ability to reflect on your own thinking.