How to improve executive function as an adult with ADHD

The term “executive functioning” refers to a set of skills that help us navigate life’s challenges and achieve our goals. It includes things like planning, organization, problem solving, following directions, and decision making. 

No one is born with fully realized executive functioning. But almost everyone can develop and expand upon these skills. This process typically starts in childhood and can continue through adulthood. 

Anyone can face obstacles to developing executive functioning skills. However, research shows that approximately 30% to 70% of adults with attention-deficit hyperactivity disorder (ADHD) have difficulty with these skills. These challenges can impact things like time management, organization, and the ability to complete tasks. 

Fortunately, executive functioning skills aren’t set in stone. With the right support, adults with ADHD can improve these essential abilities and achieve their potential at home, work, and school.

How does ADHD affect executive functioning?

If you have ADHD, you may face challenges with things like memory, self-regulation, and focus. While ADHD isn’t the only cause of executive dysfunction, it’s a core feature of the condition because of the way it affects the brain. Executive dysfunction can take many forms, depending on the individual. 

But some of the ways ADHD might affect your executive functioning include:

• Working memory: You have trouble retaining information, even when it’s something that you reference frequently. For example, you might misplace personal belongings, like your car keys, or forget things like phone numbers easily.
• Inhibition and self-control: You tend to act impulsively, without stopping to think about the consequences of what you do or say. For example, you might make a spur-of-the-moment purchase, putting a strain on your finances.
• Cognitive flexibility: It’s difficult for you to manage tasks when priorities shift or to switch from one task to another. For example, when taking a test, if you get stuck on one problem, you might spend all your time trying to solve it instead of moving on to the next question.
• Perspective taking: It can sometimes be hard for you to see things from another person’s point of view. For example, perhaps a friend expressed some frustration about a recent interaction. But you can’t understand why they’re so upset.
• Problem solving: You may struggle to come up with solutions to complex problems or follow multi-step instructions. For example, let’s say your friend asks you to plan an itinerary for your upcoming trip. You might get overwhelmed as soon as you start looking at maps, train schedules, and museum hours.

As you review this information, keep in mind that there’s a difference between having a condition like ADHD and experiencing executive dysfunction. Having trouble with things like problem solving or memory once in a while doesn’t necessarily mean you have ADHD. 

However, if these are consistent problems, consider getting a professional evaluation. A therapist can provide an assessment to determine whether you have ADHD or any other mental health conditions so you can receive the right support for your needs.

10 tips for building executive function skills for adults

Almost everyone can improve their executive functioning with some practice. While many people with ADHD can benefit from receiving professional guidance, you can use a variety of strategies to boost your cognitive abilities.

1. Use visual aids, like a planner or calendar, to help you stay organized.
2. Set timers to let you know when to do things like switch tasks and leave for work.
3. Ask for instructions in a written format so you can reference them as many times as you need to.
4. Break big projects into smaller, achievable tasks to help prevent overwhelm.
5. Create consistent routines for different parts of your day, and try to stick to them.
6. Before beginning a task, make sure you have everything you need to complete it first.
7. Declutter your work and living areas to reduce distractions.
8. Begin each day by identifying your priority tasks, and work on completing those first.
9. Practice mindfulness activities, like deep breathing or journaling, to reduce stress.
10. Make time for exercise. Whether it’s running, hiking, or playing sports, aerobic activity has been shown to improve executive function.

Professional guidance with executive function training

Receiving treatment for ADHD can have a positive impact on your executive functioning. The specific supports you receive will reflect your diagnosis and unique needs. 

However, your provider will likely recommend a combination of the following: 

• Self-management techniques: Practicing healthy habits — like eating a balanced diet, getting enough rest, and making time for movement you enjoy — can help you keep your mind and body strong.
• Therapy: Cognitive behavioral therapy (CBT) can help you replace unhelpful patterns and adopt new coping strategies. It can also help with things like time management, setting priorities, achieving goals, and other executive functioning skills. 
• Medication: There are several approved ADHD medications that can help support executive function. You can talk to your provider about whether this option is right for you.

Find care with Rula

While anyone can have difficulties with executive functioning, it’s especially common among people with ADHD. These challenges can make it difficult to stay organized, prioritize and complete tasks, solve problems, and practice impulse control. But, fortunately, almost anyone can improve their executive functioning with the right support. 

When you need affordable, accessible care for ADHD or any other mental health concern, we invite you to explore Rula. With our therapist-matching platform, you can find a provider who takes your insurance and schedule your first appointment in just a few clicks.

Find a therapist with Rula