ADHD folks can enhance their executive function—key for focus, memory, and emotional regulation—through strategies like writing down key information, using planners, practicing mindful reactions, breaking tasks into smaller steps, and engaging in cognitive-boosting activities. These approaches help manage daily challenges more effectively, improving both personal and professional aspects of life for those with ADHD.
You want to be on time. And yet, you’re always late. You want to remember an extremely important piece of information. Yet, it somehow always evades your mind when you least expect it. Focusing on tasks for extended periods feels harder than climbing mountain after mountain and you find it hard to control your emotions.
If you have ADHD, you likely struggled with one or more of these issues. They can be signs of executive functioning differences and often go hand in hand with ADHD. While they can make life challenging, they’re not insurmountable obstacles. Here’s everything you need to know to improve executive function.
Executive function is a set of processes and mental skills that help you manage emotions, thoughts, and behaviors. People with good executive function find it easy to make plans, organize their time, and control their emotions.
There are three core executive functions:
Inhibitor control governs attention and behavior. Resisting temptations, thinking before you speak, staying focused on a task for as long as needed, having discipline, and persevering all require inhibitor control.
The working memory is the capacity to remember and use information you previously memorized. Short-term memory doesn’t require manipulating information, so it doesn’t belong in this category. A good working memory helps you reflect on the past, analyze events, relate ideas to one another, and make sense of events that unfold over time.
Finally, cognitive flexibility helps you adjust to unexpected change quickly, think outside the box, look at a situation from various perspectives, and understand and admit when you’re wrong.
When someone struggles with one or more core executive functions, they likely have executive functioning differences. It’s an issue anyone can have, but it seems to be more commonly associated with ADHD.
In children with ADHD, around 50% experience signs of executive functioning differences. We don’t know what the numbers look like in adults. But a 2021 study looked at 39 college students, 19 of whom had ADHD. Of them, the participants with ADHD who also showed high hyperactive-impulsivity preferred small tasks, followed by immediate rewards.
This preference for short-term results and complete disregard for future long-term rewards is a classic sign of executive functioning differences. While the study is small, it is a powerful sign that people with ADHD continue to struggle with executive functioning differences throughout adulthood.
You have ADHD and maybe struggle to focus. Does that mean you have executive functioning differences? It could be, but the issue is more complex. There’s no definitive, formal diagnosis of these differences. But there are a set of signs to look for. These include:
If one of these signs happens once or twice, it’s not an issue. Anyone can forget something or be late for an event at some point in their lives. But for people with executive functioning differences and ADHD, these signs reoccur often, impacting their quality of life.
Struggling with executive functioning differences signs day after day can be exhausting. Blaming and hating yourself won’t get you anywhere. There’s nothing inherently wrong with you. Your brain simply functions a little bit differently. Luckily, there are things you can do to improve your executive function.
Have you ever thought, “There’s no way I’ll forget this, no need to write it down”, only to realize days, weeks, or months later that information has completely vanished from your memory?
The working memory is one of the core executive functions, and one many people with ADHD struggle with. Luckily, there’s a quick fix: writing everything down. It may not improve your memory, but you’ll have a reference to go back to whenever you need it.
If taking notes feels challenging or isn’t available to you at a certain moment, get creative. For instance, you can use the voice recorder function on your phone to save important thoughts.
Getting organized with ADHD can be a nightmare. Tasks keep piling up with no end or escape in sight. It may sound cliche, but a planner can go a long way to making your life easier and improving your executive function.
New tasks will keep appearing. But it will be easier to keep everything organized and know what’s coming. There’s no right or wrong approach to planners. You can write everything down in your journal, doodle on a poster to hang on the wall or use an app.
You can have it all as a plain list of to-dos, or use a visual planner, adding colors or images to help you navigate through tasks quicker. We may be biased, but we recommend the Tiimo Daily Planner. It not only lets you create a to-do list, but you can also assign time slots for each task, as well as colors and stickers.
Overreacting, speaking before you think, and saying things you don’t mean are things people with ADHD often struggle with and are a direct consequence of having little to no inhibitor control. It is often an impulse that’s hard to correct, but unfortunately, can have disastrous effects both at work and in your personal life.
One way to gain more control over your emotions is to remind yourself to take a breath before reacting to something. Whether you feel you’re getting angry or want to express a strong opinion, take a deep breath (or two) before you verbalize your thoughts.
Breathing in these situations can help you find a sense of calm and realize that what you are about to say may be too harsh.
Tackling large tasks at once can feel like having to climb Mount Everest in one day. You may be able to. But you can also get to the top if you break your hike into smaller chunks. Large tasks are often the same.
You could choose to focus on the fact that you have to build a new app. Except you’ll instantly know it will take forever and you’ll probably feel paralyzed at the thought of taking even just one step.
The solution? Take it one step at a time. Instead of thinking you have to build an app, start by prioritizing creating the design. Then look at the menu, and then at each functionality. This will make it easier to start and checking items off of your to-do list will be motivating and will keep you going.
Sometimes, to improve executive function, you need to think outside the box. Games and similar activities can be a great way to work on your core executive functions.
For instance, to improve your working memory, you can try:
If you want to improve your cognitive flexibility, you can:
Finally, if your goal is improving inhibitor control, there are a few fun activities you can try.
The executive function is critical in many aspects of your life, from work to relationships. Having ADHD often comes with executive functioning differences. Simple things like focusing on a task, keeping things organized, or being on time for an important meeting can be challenging.
Luckily, there are many things you can do to improve your executive function. Using a planner and writing things down are simple things anyone can try. But don’t be afraid to get creative either. ADHD is a lifelong condition, so find ways to improve executive function without adding more stress to your plate.
ADHD folks can enhance their executive function—key for focus, memory, and emotional regulation—through strategies like writing down key information, using planners, practicing mindful reactions, breaking tasks into smaller steps, and engaging in cognitive-boosting activities. These approaches help manage daily challenges more effectively, improving both personal and professional aspects of life for those with ADHD.
You want to be on time. And yet, you’re always late. You want to remember an extremely important piece of information. Yet, it somehow always evades your mind when you least expect it. Focusing on tasks for extended periods feels harder than climbing mountain after mountain and you find it hard to control your emotions.
If you have ADHD, you likely struggled with one or more of these issues. They can be signs of executive functioning differences and often go hand in hand with ADHD. While they can make life challenging, they’re not insurmountable obstacles. Here’s everything you need to know to improve executive function.
Executive function is a set of processes and mental skills that help you manage emotions, thoughts, and behaviors. People with good executive function find it easy to make plans, organize their time, and control their emotions.
There are three core executive functions:
Inhibitor control governs attention and behavior. Resisting temptations, thinking before you speak, staying focused on a task for as long as needed, having discipline, and persevering all require inhibitor control.
The working memory is the capacity to remember and use information you previously memorized. Short-term memory doesn’t require manipulating information, so it doesn’t belong in this category. A good working memory helps you reflect on the past, analyze events, relate ideas to one another, and make sense of events that unfold over time.
Finally, cognitive flexibility helps you adjust to unexpected change quickly, think outside the box, look at a situation from various perspectives, and understand and admit when you’re wrong.
When someone struggles with one or more core executive functions, they likely have executive functioning differences. It’s an issue anyone can have, but it seems to be more commonly associated with ADHD.
In children with ADHD, around 50% experience signs of executive functioning differences. We don’t know what the numbers look like in adults. But a 2021 study looked at 39 college students, 19 of whom had ADHD. Of them, the participants with ADHD who also showed high hyperactive-impulsivity preferred small tasks, followed by immediate rewards.
This preference for short-term results and complete disregard for future long-term rewards is a classic sign of executive functioning differences. While the study is small, it is a powerful sign that people with ADHD continue to struggle with executive functioning differences throughout adulthood.
You have ADHD and maybe struggle to focus. Does that mean you have executive functioning differences? It could be, but the issue is more complex. There’s no definitive, formal diagnosis of these differences. But there are a set of signs to look for. These include:
If one of these signs happens once or twice, it’s not an issue. Anyone can forget something or be late for an event at some point in their lives. But for people with executive functioning differences and ADHD, these signs reoccur often, impacting their quality of life.
Struggling with executive functioning differences signs day after day can be exhausting. Blaming and hating yourself won’t get you anywhere. There’s nothing inherently wrong with you. Your brain simply functions a little bit differently. Luckily, there are things you can do to improve your executive function.
Have you ever thought, “There’s no way I’ll forget this, no need to write it down”, only to realize days, weeks, or months later that information has completely vanished from your memory?
The working memory is one of the core executive functions, and one many people with ADHD struggle with. Luckily, there’s a quick fix: writing everything down. It may not improve your memory, but you’ll have a reference to go back to whenever you need it.
If taking notes feels challenging or isn’t available to you at a certain moment, get creative. For instance, you can use the voice recorder function on your phone to save important thoughts.
Getting organized with ADHD can be a nightmare. Tasks keep piling up with no end or escape in sight. It may sound cliche, but a planner can go a long way to making your life easier and improving your executive function.
New tasks will keep appearing. But it will be easier to keep everything organized and know what’s coming. There’s no right or wrong approach to planners. You can write everything down in your journal, doodle on a poster to hang on the wall or use an app.
You can have it all as a plain list of to-dos, or use a visual planner, adding colors or images to help you navigate through tasks quicker. We may be biased, but we recommend the Tiimo Daily Planner. It not only lets you create a to-do list, but you can also assign time slots for each task, as well as colors and stickers.
Overreacting, speaking before you think, and saying things you don’t mean are things people with ADHD often struggle with and are a direct consequence of having little to no inhibitor control. It is often an impulse that’s hard to correct, but unfortunately, can have disastrous effects both at work and in your personal life.
One way to gain more control over your emotions is to remind yourself to take a breath before reacting to something. Whether you feel you’re getting angry or want to express a strong opinion, take a deep breath (or two) before you verbalize your thoughts.
Breathing in these situations can help you find a sense of calm and realize that what you are about to say may be too harsh.
Tackling large tasks at once can feel like having to climb Mount Everest in one day. You may be able to. But you can also get to the top if you break your hike into smaller chunks. Large tasks are often the same.
You could choose to focus on the fact that you have to build a new app. Except you’ll instantly know it will take forever and you’ll probably feel paralyzed at the thought of taking even just one step.
The solution? Take it one step at a time. Instead of thinking you have to build an app, start by prioritizing creating the design. Then look at the menu, and then at each functionality. This will make it easier to start and checking items off of your to-do list will be motivating and will keep you going.
Sometimes, to improve executive function, you need to think outside the box. Games and similar activities can be a great way to work on your core executive functions.
For instance, to improve your working memory, you can try:
If you want to improve your cognitive flexibility, you can:
Finally, if your goal is improving inhibitor control, there are a few fun activities you can try.
The executive function is critical in many aspects of your life, from work to relationships. Having ADHD often comes with executive functioning differences. Simple things like focusing on a task, keeping things organized, or being on time for an important meeting can be challenging.
Luckily, there are many things you can do to improve your executive function. Using a planner and writing things down are simple things anyone can try. But don’t be afraid to get creative either. ADHD is a lifelong condition, so find ways to improve executive function without adding more stress to your plate.
ADHD folks can enhance their executive function—key for focus, memory, and emotional regulation—through strategies like writing down key information, using planners, practicing mindful reactions, breaking tasks into smaller steps, and engaging in cognitive-boosting activities. These approaches help manage daily challenges more effectively, improving both personal and professional aspects of life for those with ADHD.
You want to be on time. And yet, you’re always late. You want to remember an extremely important piece of information. Yet, it somehow always evades your mind when you least expect it. Focusing on tasks for extended periods feels harder than climbing mountain after mountain and you find it hard to control your emotions.
If you have ADHD, you likely struggled with one or more of these issues. They can be signs of executive functioning differences and often go hand in hand with ADHD. While they can make life challenging, they’re not insurmountable obstacles. Here’s everything you need to know to improve executive function.
Executive function is a set of processes and mental skills that help you manage emotions, thoughts, and behaviors. People with good executive function find it easy to make plans, organize their time, and control their emotions.
There are three core executive functions:
Inhibitor control governs attention and behavior. Resisting temptations, thinking before you speak, staying focused on a task for as long as needed, having discipline, and persevering all require inhibitor control.
The working memory is the capacity to remember and use information you previously memorized. Short-term memory doesn’t require manipulating information, so it doesn’t belong in this category. A good working memory helps you reflect on the past, analyze events, relate ideas to one another, and make sense of events that unfold over time.
Finally, cognitive flexibility helps you adjust to unexpected change quickly, think outside the box, look at a situation from various perspectives, and understand and admit when you’re wrong.
When someone struggles with one or more core executive functions, they likely have executive functioning differences. It’s an issue anyone can have, but it seems to be more commonly associated with ADHD.
In children with ADHD, around 50% experience signs of executive functioning differences. We don’t know what the numbers look like in adults. But a 2021 study looked at 39 college students, 19 of whom had ADHD. Of them, the participants with ADHD who also showed high hyperactive-impulsivity preferred small tasks, followed by immediate rewards.
This preference for short-term results and complete disregard for future long-term rewards is a classic sign of executive functioning differences. While the study is small, it is a powerful sign that people with ADHD continue to struggle with executive functioning differences throughout adulthood.
You have ADHD and maybe struggle to focus. Does that mean you have executive functioning differences? It could be, but the issue is more complex. There’s no definitive, formal diagnosis of these differences. But there are a set of signs to look for. These include:
If one of these signs happens once or twice, it’s not an issue. Anyone can forget something or be late for an event at some point in their lives. But for people with executive functioning differences and ADHD, these signs reoccur often, impacting their quality of life.
Struggling with executive functioning differences signs day after day can be exhausting. Blaming and hating yourself won’t get you anywhere. There’s nothing inherently wrong with you. Your brain simply functions a little bit differently. Luckily, there are things you can do to improve your executive function.
Have you ever thought, “There’s no way I’ll forget this, no need to write it down”, only to realize days, weeks, or months later that information has completely vanished from your memory?
The working memory is one of the core executive functions, and one many people with ADHD struggle with. Luckily, there’s a quick fix: writing everything down. It may not improve your memory, but you’ll have a reference to go back to whenever you need it.
If taking notes feels challenging or isn’t available to you at a certain moment, get creative. For instance, you can use the voice recorder function on your phone to save important thoughts.
Getting organized with ADHD can be a nightmare. Tasks keep piling up with no end or escape in sight. It may sound cliche, but a planner can go a long way to making your life easier and improving your executive function.
New tasks will keep appearing. But it will be easier to keep everything organized and know what’s coming. There’s no right or wrong approach to planners. You can write everything down in your journal, doodle on a poster to hang on the wall or use an app.
You can have it all as a plain list of to-dos, or use a visual planner, adding colors or images to help you navigate through tasks quicker. We may be biased, but we recommend the Tiimo Daily Planner. It not only lets you create a to-do list, but you can also assign time slots for each task, as well as colors and stickers.
Overreacting, speaking before you think, and saying things you don’t mean are things people with ADHD often struggle with and are a direct consequence of having little to no inhibitor control. It is often an impulse that’s hard to correct, but unfortunately, can have disastrous effects both at work and in your personal life.
One way to gain more control over your emotions is to remind yourself to take a breath before reacting to something. Whether you feel you’re getting angry or want to express a strong opinion, take a deep breath (or two) before you verbalize your thoughts.
Breathing in these situations can help you find a sense of calm and realize that what you are about to say may be too harsh.
Tackling large tasks at once can feel like having to climb Mount Everest in one day. You may be able to. But you can also get to the top if you break your hike into smaller chunks. Large tasks are often the same.
You could choose to focus on the fact that you have to build a new app. Except you’ll instantly know it will take forever and you’ll probably feel paralyzed at the thought of taking even just one step.
The solution? Take it one step at a time. Instead of thinking you have to build an app, start by prioritizing creating the design. Then look at the menu, and then at each functionality. This will make it easier to start and checking items off of your to-do list will be motivating and will keep you going.
Sometimes, to improve executive function, you need to think outside the box. Games and similar activities can be a great way to work on your core executive functions.
For instance, to improve your working memory, you can try:
If you want to improve your cognitive flexibility, you can:
Finally, if your goal is improving inhibitor control, there are a few fun activities you can try.
The executive function is critical in many aspects of your life, from work to relationships. Having ADHD often comes with executive functioning differences. Simple things like focusing on a task, keeping things organized, or being on time for an important meeting can be challenging.
Luckily, there are many things you can do to improve your executive function. Using a planner and writing things down are simple things anyone can try. But don’t be afraid to get creative either. ADHD is a lifelong condition, so find ways to improve executive function without adding more stress to your plate.
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