{"id":4581,"date":"2023-10-11T12:43:00","date_gmt":"2023-10-11T12:43:00","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=4581"},"modified":"2023-10-11T12:43:00","modified_gmt":"2023-10-11T12:43:00","slug":"adhd-executive-functioning","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/adhd-executive-functioning\/","title":{"rendered":"How ADHD Adults Can Improve Their Executive Function Skills"},"content":{"rendered":"
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Do you sometimes wonder if it is just me or do I do this because of my ADHD? Similarly, are you dumbfounded that you keep repeating the same behaviors and do so despite knowing what you need to do to change? As the classic ADHD self\u2013help book suggests. You Mean I\u2019m Not Lazy, Stupid, or Crazy. <\/p>\n\n\n\n

You have executive function challenges because of your ADHD. Remember, you also have executive function strengths. Being aware of these challenges and strengths is crucial. As this understanding can help you manage your challenges and capitalize on your strengths.<\/p>\n\n\n\n

One way to manage your executive function challenges is by taking medication, exercising, eating well, getting enough sleep, and other forms of self-care. You can also improve your executive function challenges<\/strong> by adopting compensatory strategies<\/strong>. Below I’ll share just a few <\/strong>to give you an introduction <\/strong>to the various components of Dr. Brown\u2019s Model of Executive Functions Impaired in ADHD<\/a> shown above.<\/p>\n\n\n\n

How To Get Started – Activation<\/h2>\n\n\n\n

When trying to get started on a task, the first step is identifying the reason you would choose to do the task. That is, what is the reward? For example, a former client, a professor, followed through on his administrative tasks because he valued being seen as a professional. Make sure you get in touch with your why.<\/strong> <\/p>\n\n\n\n

Next, make sure you know how to do the task<\/strong> and have everything you need<\/strong> to start. You might need to do some preparation work, such as finding documents or getting more information. Doing all the upfront preparation work<\/strong> will help you start on the primary task. <\/p>\n\n\n\n

Also, a warm-up routine<\/strong> can help put you in the right mindset<\/strong> and get you physically closer <\/strong>to starting the task. James Clear, author of Atomic Habits<\/a>, suggests these steps.<\/p>\n\n\n\n

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  1. The first step should be so easy<\/strong> that there is virtually zero chance of not doing it. Maybe it\u2019s getting your coffee and opening up your computer. <\/li>\n\n\n\n
  2. Make sure you include physical movement<\/strong>, as well. Even if you do all your work at the same desk, you could start by getting up to get coffee, for example, and then return to your desk.<\/li>\n\n\n\n
  3. Do your routine the same<\/strong> each time. If you get coffee in the green glass, don\u2019t use the blue glass. After a while, this habit will be the cue that, This is what I do before I..<\/em>. Then you will rely less on willpower. And you will be pulled by your warm-up routine to start on your primary goal<\/strong>.<\/li>\n<\/ol>\n\n\n\n

    Rinse and repeat!<\/p>\n\n\n\n

    You also may find it useful to have some external accountability<\/strong>. It may be enough to tell someone your intentions and then check in with them at agreed-upon times. Alternatively, you may need more real-time accountability by working with others. You can do this in person, virtually with accountability partners you know, or use a service like Focusmate<\/a>. <\/p>\n\n\n\n

    How To Focus and Shift Your Attention<\/h2>\n\n\n\n

    Transitions, starting, stopping, and task switching are also challenges for ADHD adults. Some of the above strategies<\/strong> will also help you start<\/strong> your work. <\/p>\n\n\n\n

    But to focus you also want to consider what kind of environment you need. Do you need absolute quiet or do you need some background noise? Can you sit and focus intently on your task or do you need some physical movement? This will be different for different types of tasks. When planning what you’re going to work on, also consider where you’re going to work<\/strong> and how you can set up the environment to help you<\/strong> focus.<\/p>\n\n\n\n

    One consideration is that ADHD adults have quite a bit of floating attention<\/strong>, which can mean you are prone to distractions<\/strong>. When you give your floating attention a job to do, you can minimize<\/strong> the chance of being distracted and better focus<\/strong> on your primary task. Some ways to do this are using a fidget, listening to music, working in a cafe, or even walking on a treadmill. <\/p>\n\n\n\n

    But, you may find your challenge is being able to stop<\/strong> because you are hyperfocusing. To break the hyperfocus <\/strong>set a timer in advance and then move to a different spot to work. You could also schedule an appointment or meeting so you have a reason to stop. Don’t forget to set the timer to remind you, though. ?<\/p>\n\n\n\n

    How to Sustaining Effort <\/h2>\n\n\n\n

    While you may be able to complete short-term tasks, you may have a more difficult time finishing long-term projects. Part of the reason for this may be because you have a difficult time sustaining effort over the long run. <\/strong>Knowing this at the onset can help you plan for these challenges by:<\/p>\n\n\n\n