ADHD & Executive Functions
ADHD Basics: Understanding ADHD in Adults
Every brain is unique. The way we think, feel, and interact with the world varies from person to person. ADHD (Attention Deficit Hyperactivity Disorder) is one of many forms of neurodiversity. It’s not about being careless or disorganised; it’s about the way the brain is wired.
ADHD Is a Neurodevelopmental Difference
For adults with ADHD:
- It’s biological, not a choice. ADHD begins in childhood and continues into adulthood. It’s not a matter of effort or willpower.
- It affects regulation, not intelligence. ADHD influences how the brain manages focus, emotions, and impulses. It has nothing to do with intelligence. Many adults with ADHD are creative, resourceful, and insightful thinkers.
- It involves executive function challenges. The brain’s 'management system', responsible for planning, prioritising, and following through, works differently.
You may find it hard to stay focused, manage time, or start tasks. These challenges can lead to frustration, low confidence, or tension in relationships. But they are understandable, and they can be improved.
Executive Functions: How They Shape Daily Life
In our daily lives, we are constantly faced with numerous tasks and challenges that require us to make decisions, plan ahead, and stay organised. These abilities are all part of what cognitive psychologists refer to as 'executive functions'.
Having strong executive functions is essential for success in both personal and professional life. People with well-developed executive skills tend to be more organised, efficient, and better able to handle stress. They are also more likely to reach their goals and succeed.
There are numerous executive functions, and everyone has a unique executive function footprint, but these can be grouped into 11 specific areas:
1. Cognitive Flexibility
Adapting to change and adjusting plans when things shift.
If this is challenging: you may struggle to switch focus or find new approaches when things don’t go as planned.
2. Response Inhibition
Pausing before reacting or speaking.
If this is challenging: you may say things impulsively or act before thinking.
3. Working Memory
Holding and using information while completing a task.
If this is challenging: you might forget steps or lose track of details mid-task.
4. Planning and Prioritising
Organising steps and focusing on what matters most.
If this is challenging: you may spend too long on one task or feel unsure where to begin.
5. Goal-Directed Persistence
Keeping momentum towards a goal.
If this is challenging: you might lose motivation or get derailed by competing interests.
6. Organisation
Managing time, belongings, and information effectively.
If this is challenging: clutter and missed deadlines can become common frustrations.
7. Sustained Attention
Maintaining focus despite distractions.
If this is challenging: your attention may drift, especially with repetitive or dull tasks.
8. Time Management
Estimating, allocating, and keeping track of time.
If this is challenging: you may underestimate how long things take or find it hard to meet deadlines.
9. Metacognition
Reflecting on your own actions and learning from experience.
If this is challenging: you may find it hard to self-correct or see what’s not working.
10. Emotion Regulation
Managing emotions in a healthy way.
If this is challenging: frustration or shame may surface quickly, and it can be hard to calm down.
11. Task Initiation
Starting tasks promptly without procrastination.
If this is challenging: getting started may feel overwhelming until the last possible moment.
New Skills can be Learned
Executive function skills can be strengthened over time. With the right support and practical tools, adults with ADHD - and their partners - can create meaningful, lasting change.
If this resonates with you, I invite you to book a free online discovery session. We’ll explore your goals, talk about how ADHD shows up in your life or relationship, and I’ll explain how coaching can help.