ADHD and Executive functioning – what’s going on?

What Is Executive Functioning?

Executive functioning refers to a set of mental skills that enable us to plan, focus, remember instructions, and handle multiple tasks successfully. It’s often likened to an air traffic control system in the brain, where each thought, action, or memory needs to be organised and directed in a way that keeps everything running smoothly. When executive functioning works well, we’re able to manage our time, stay organised, focus, and regulate our emotions. It is particularly associated with the front part of the brain (the pre-frontal cortex).

Executive functioning involves three primary categories:

1. Working Memory - Holding information in mind and using it effectively, also known as short term memory.

2. Flexible Thinking - Adapting to changes, thinking about things differently, and finding new ways to solve problems.

3. Inhibitory Control (Self-Control) - Resisting impulses, filtering out distractions, and controlling our behaviour.

All three components work together to help us complete tasks, make decisions, and reach goals.

Key Skills Under Executive Functioning

Executive functioning skills are foundational to our ability to navigate daily challenges and are often broken down into a few core abilities:

1. Planning and Prioritising
   The ability to set and prioritise tasks and goals and break down larger projects into manageable steps.

2. Organisation
   The skill of keeping track of information, materials, and schedules. This includes not just physical organisation but also mental organisation, like keeping your thoughts straight.

3. Time Management
   Knowing how long tasks will take, allocating the right amount of time for each, and adjusting schedules accordingly.

4. Focus and Attention Control
   The capacity to focus on the task at hand, even when distractions are present, and shifting attention as needed to complete different tasks.

5. Emotional Regulation
   Managing emotions appropriately, particularly in stressful situations, so they don’t interfere with thinking or decision-making. This can relate also to being able to think about one’s emotions and reflect on them in the moment.

6. Self-Monitoring
   Being aware of your own actions, performance, and progress toward goals and not just carried away by what your brain is immediately drawn towards.

Executive Functioning in Daily Life

For most people, executive functioning kicks in as soon as they start their day. Think about your morning routine. Even getting ready for work or school requires various executive functioning skills: you need to remember where you left things (working memory), adjust your routine when you realise you’re out of coffee (flexible thinking), and leave the house on time without getting sidetracked (inhibitory control).

Why Do Some People Struggle with Executive Functioning?

Executive functioning difficulties are often associated with ADHD and also other conditions such as ASD, anxiety, depression, and certain learning disabilities. Many individuals with ADHD, for example, find it challenging to stay organised, manage time, and regulate their emotions. For those with executive functioning difficulties, even simple tasks can feel overwhelming because the brain struggles to keep tasks and priorities in order. Severe executive functioning difficulties can be seen in people who has suffered a brain injury to the front of their brains.

These struggles are not about laziness or lack of motivation; they are related to the brain’s wiring and how it processes information. ADHD is associated with a dysfunction of the dopamine system. Dopamine is a neurotransmitter that affects motivation and reward pathways, which can make it harder for them to initiate or complete tasks. Several executive functioning deficits have been shown to be common in ADHD and can be measured of various cognitive tests.

Supporting Executive Functioning Skills

The good news is that executive functioning skills can improve with practice and support. Here are a few ways to help strengthen these skills:

1. Develop Routines: Routines can reduce mental load by establishing predictable patterns that require less active planning.

2. Use Tools and Reminders: Digital calendars, reminders, task lists, and visual cues can aid memory and organisation.

3. Break Down Tasks: Breaking large tasks into smaller, manageable steps can reduce overwhelm and increase motivation to start.

4. Work with a Professional: Therapies such as CBT or DBT offer targeted strategies to support executive functioning, particularly around emotional regulation.

Final Thoughts

Executive functioning is essential for thriving in our fast-paced world. When these skills are strong, life feels more manageable; when they’re not, even small tasks can seem insurmountable. By understanding and supporting executive functioning, we can build a solid foundation for productivity, self-regulation, and ultimately, well-being.