Understanding ADHD Executive Dysfunction And How To Overcome It

If you have attention-deficit/hyperactivity disorder (ADHD), or if someone in your life has been diagnosed with the disorder, it can be helpful to learn as much as possible about it. 

To start, you may discover that one of the hallmark signs of ADHD is experiencing deficiencies in executive functioning (aka executive dysfunction), which can present in a variety of ways. Understanding the link between ADHD and these deficiencies may help you or a loved one seek the appropriate care and treatment, and may also allow you to more compassionately help yourself or your loved one with ADHD symptoms.

What is executive dysfunction?

Executive function is a term that refers to a set of cognitive processes needed for controlling behavior. If you have a goal in mind, executive function is what facilitates your attainment of that goal. 

For instance, we know that the brain's frontal lobe allows us to visualize a goal we've set for ourselves. It is an executive function that enables us to multitask (to a degree), do things based on experience, and avoid doing or saying the wrong things at critical moments. Executive function skills are also responsible for working memory, organization, planning, switching focus from one thing to another, problem solving, paying attention, and managing time. 

In a typical human brain, executive functions are processes that we may not give a lot of thought to, but for those with this attention deficit disorder, executive function—and executive dysfunction—can present many concerns.

If you have deficiencies in executive function, you might struggle with things like getting to school or work on time, or remaining focused on your tasks while you're there. Concentrating on your homework and turning it in on the due date may be harder if you experience executive function deficits. As an adult, executive dysfunction may make it difficult for you to hold down a job. You may have a tough time maintaining relationships or doing things independently. 

There are many different causes of executive dysfunction, but ADHD is one of the most common causes of executive dysfunction.

Impulse control and ADHD

In the case of someone with ADHD, whose brain has developed differently, the frontal lobe operates in an atypical way. Poor impulse control is therefore common in these individuals. 

A child who cannot control their impulses may doodle in class, fidget, or talk to their fellow students rather than learn the lesson. An adult with trouble controlling their impulses might decide to stop and watch a street performer for half an hour, making themselves late for work and risk getting disciplined.

Memory, creative thinking, organization, and time management in the short and long term are each critical skills to have, both as a child and an adult. However, it’s also critical to recognize that ADHD and executive dysfunction don’t necessarily affect intelligence. Those who meet the diagnostic criteria for ADHD spelled out in the Diagnostic and Statistical Manual are often highly intelligent, just like those without the disorder. Executive dysfunction can interfere with their brain's self-management system, not their intellect.

Spotting executive function deficiencies

Keeping an eye out for certain signs can help you recognize when you or a loved one may benefit from diagnosis and treatment of ADHD. For example, you might observe that your child has problems with storytelling, either verbally or in written form. They might struggle to remember things, manage projects, or accurately estimate how much time a project will take. Starting new tasks and activities may not be easy, nor may shifting plans when a situation changes. 

People with ADHD often get hyper-focused on the task at hand, especially if it interests them. Therefore, it can be hard to switch tasks when needed. They may also shut down when a parent or a peer does not act as expected, and might have trouble expressing what they’re experiencing.

How to manage symptoms of executive dysfunction

Although people with ADHD struggle with executive function skills, that doesn't mean they can't live productively and responsibly. When it comes to the workplace, taking a systematic, step-by-step approach to executive functions can be beneficial. Relying on visual aids, like flash cards or color-coded systems, can help them get organized. They'll need to learn how to plan for shifts in activities and transition times so they won't get distracted. Asking for both written and oral instructions whenever possible can also be advantageous for adult ADHD.

Many people with ADHD find it useful to make schedules and look at them several times a day to know what's coming next. Tools like watches with alarms, computers, and time organizers can help them stay on track. Anything that can serve as a reminder of what they should be doing and when they should be doing it can come in handy.

Improving time management

People with ADHD can also take steps to improve their time management. In school, they can write the due date at the top of each of their assignments, or use calendars to keep track of things like chores, activities, and long-term projects. Breaking tasks into chunks so they seem more manageable may allow them to retain their motivation to complete them. Additionally, they can come up with realistic time frames for completing each one. 

Organization and management of space

Those living with ADHD experiencing executive dysfunction may be more prone to misplacing things and can also struggle with spatial management. So it can be helpful for them to have separate work areas for different projects. They might have different, clearly marked sets of supplies for various activities as well.

Cutting down on clutter can be essential, as can keeping one’s workplaces organized. Scheduling weekly or even daily times for cleaning those workspaces can help ensure it doesn’t become overwhelming to keep the spaces tidy. The younger they are when they fall into these patterns, the more likely they’ll be able to stick with them as they get older and join the adult world with its various responsibilities.

Improving work habits

Whether someone with ADHD executive functioning deficits is a child or an adult, it’s important to develop work habits that allow them to keep pace and stay on-task. One way to accomplish this is to make a checklist for completing assignments. For instance, in the case of a student, the list might include getting out a pencil and paper, putting down the due date and their name, reading the directions, etc. Meeting with a teacher or supervisor can help them stay on track, increasing their chances of success. 

Tutoring or coaching for ADHD

Specialized coaches and tutors can help those with ADHD and executive function challenges learn how to manage their daily tasks more effectively. These coaches are often behavioral professionals who have experience working with people who have ADHD. This allows them to understand the unique struggles and challenges these individuals face.

An ADHD coach often makes a positive impact on the lives of those they tutor because they believe in their clients’ potential when many people in the client’s life may not. This attitude can be contagious, and those with ADHD who receive tutoring from the right coach often can reinvest in their lives with renewed vigor.

Finding assistance to improve executive dysfunction

ADHD-related executive functioning deficits can affect anyone, whether it is you, your child, a friend, a relative, or someone else close to you. Understanding how ADHD works and impacts a person’s higher level executive functions can help you support them in the most effective ways. 

Ultimately, it’s important to listen well and try to meet the individual where they’re at with their executive functioning. While you can try to assist them in meeting their goals, managing their time, and getting into a routine, they will ultimately need to learn how to do these things on their own. Propose solutions, such as seeking cognitive behavioral therapy, or consider getting them to speak with a doctor for medical advice about potential medication options.

Online therapy can also help

Whether you are experiencing signs of executive dysfunction and ADHD yourself or are supporting someone else, it’s important to take care of your mental health. ADHD is complex and affects everyone differently, meaning every person will require a different level of care and treatment to overcome their executive functioning deficits. If you can’t make it to in-person therapy, connecting with an online therapist to discuss your potential options, including cognitive behavioral therapy, may help.

Online therapy can be a convenient way to get the support with executive functioning that you or a loved one needs to thrive. Those with ADHD may feel more comfortable connecting with a professional from the comfort of their home rather than in an unfamiliar environment such as a therapist’s office. They can often chat over video, through messaging, or over a phone call, allowing them to take more control over their therapeutic experience. This may make sessions more productive and allow them to open up.

Online therapy is often effective

Online therapy can help address a variety of emotional issues, concerning behaviors, developmental disorders, and mental health disorders, and help with managing executive functioning. Research has shown that those living with ADHD-related executive functioning deficits can benefit from talking with an online professional. One study focused on the effectiveness of an internet-delivered intervention for adults with ADHD. Participants reported high satisfaction with the treatment and experienced “a statistically significant reduction in [their] severity of inattention.” Researchers also found that participants’ stress levels fell, and their quality of life improved.