ADHD and executive functions

Imagine this: you know exactly what you should do — answer an email, submit an assignment, pay a bill. You have time, you care, you truly want it done. Yet you get stuck on the sofa, on your phone, or in a hundred little things around you. Hours pass. Self-esteem drops. You might think: “Why can’t I just get on with it?”
If you relate, it often is not laziness — it is ADHD and executive functions.

This article is for you if you:

• live with ADHD (diagnosed or strongly suspected)
• struggle with structure, time, focus, and feelings
• want to understand what is happening in the brain and what you can do about it

What are executive functions?

Executive functions are often called the brain’s “manager” or project lead. They are the mental skills that let you:

• start a task
• keep focus
• remember what you are doing
• adapt when something changes
• keep emotions and impulses within reasonable bounds
• plan, organise, and finish what you start

Research highlights three core executive functions:

• Working memory: holding information briefly while doing something with it (e.g., remembering a phone number and then writing it down).
• Inhibition/impulse control: being able to pause a spontaneous impulse, thought, or reaction.
• Cognitive flexibility: shifting perspective, changing strategy, or switching between tasks.

In daily life, these skills combine into more complex abilities, such as planning a week, prioritising, and regulating emotions.

How ADHD affects executive functions

ADHD is a neurodevelopmental condition that often disrupts executive functions. Common examples include:

• difficulty starting tasks, even when you want to
• losing track mid-task and forgetting what you were doing
• finding it hard to estimate time and getting stuck in details
• switching tasks quickly without finishing
• reacting strongly and suddenly to setbacks or criticism

Brain imaging and clinical studies suggest that ADHD involves differences in networks linked to working memory, inhibition, and flexibility. It is not about motivation or character — it is about how the brain processes information, plans, and regulates signals.

Working memory: keeping things online

Working memory lets you hold information and work with it simultaneously. With ADHD you might notice:

• rereading the same paragraph multiple times
• forgetting a verbal instruction moments after hearing it
• losing track during meetings or lectures, even when you are interested
• juggling many “tabs” in your head until everything collapses

Practical supports:

• keep visual cues (checklists, whiteboards, sticky notes)
• chunk information into small steps
• summarise aloud or in writing what you just read or heard
• reduce simultaneous inputs (mute notifications, one tab at a time)

Inhibition: the pause button

Inhibition is the ability to pause before acting or speaking. With ADHD it can show up as:

• blurting something out and regretting it
• interrupting or finishing others’ sentences
• switching tasks the moment something more interesting appears
• impulse purchases or sudden decisions

Practical supports:

• use “wait 10 seconds” or “one deep breath” before responding
• park thoughts in a notes app so you can return to them
• set rules for shopping or messaging (e.g., review tomorrow before sending)
• work in environments with fewer triggers when possible

Cognitive flexibility: shifting gears

Cognitive flexibility helps you change strategy, move between tasks, and adapt to new info. With ADHD you might:

• get stuck when plans change
• find it hard to transition between tasks
• struggle to switch out of hyperfocus
• feel overwhelmed by multiple options

Practical supports:

• schedule buffers between tasks to reset
• use timers to signal transitions out of deep work
• pick “good enough” options instead of endless comparison
• rehearse alternative plans in advance (Plan A/Plan B)

Planning, prioritising, and time

Executive functions together enable planning and time sense. ADHD often means:

• underestimating how long things take
• difficulty breaking big tasks into steps
• leaving tasks until the last minute
• a calendar and inbox that never feel under control

Practical supports:

• plan the week visually; block time for realistic chunks
• create micro-starts (open the document, list three steps, set a 10-minute timer)
• add buffers for tasks that usually grow
• keep a short daily “top three” list instead of an endless to-do

Emotion regulation

Executive functions also help regulate emotions. With ADHD, emotions can feel on “high volume”:

• strong reactions to small triggers
• quick swings between states
• rumination on perceived mistakes or unfairness
• exhaustion after social situations

Practical supports:

• label the feeling and the trigger; pause before acting
• use brief resets (movement, cold water, a short walk)
• set boundaries before overload (time limits in demanding environments)
• schedule recovery after known drains (crowded meetings, noisy spaces)

Environment and support matter

Executive functions are not just internal — environment matters. Helpful adjustments:

• minimise visual and digital clutter where you work
• use consistent places for keys, wallet, documents
• agree on communication norms at home/work (e.g., shared calendar, reminders)
• consider body doubling (working alongside someone) for initiation and focus

When to seek professional help

Consider an assessment or support if you:

• see the same executive-function struggles across many years and settings
• feel the cost in work, studies, relationships, or health
• have tried multiple systems/apps without lasting effect
• experience repeated burnout, anxiety, or low mood linked to daily functioning

An ADHD assessment can clarify what is happening, rule out other explanations, and guide personalised strategies — with or without medication — so you can work with your brain, not against it.