Executive Function Challenges and How to Improve Them

Written By Cynthia Hammer, MSW

By Cynthia Hammer, MSW, Author of Living with Inattentive ADHD

When executive functions are weak, people have difficulty with:

  1. Self-awareness

  2. Inhibition

  3. Non-verbal and verbal working memory

  4. Emotional self-regulation

  5. Self-motivation

  6. Planning and problem solving

This results in people with ADHD having struggles with

  • Peristence towards goals overtime

  • Having little resistance responding to distractions

  • Being deficient in task re-engagement after disruptions

  • Having an impaired working memory (remembering what you were doing)

  • Not preparing for the future—focused on the now--

Here are some ways to improve executive functioning: 

  • Set up your environment

Design your environment to help you stay on task. You can use visual aids like calendars, planners, and to-do lists. 

  • Take a step-by-step approach

Break down big tasks into smaller chunks and assign times for completing each one. 

  • Take breaks

  • Practice mindfulness

Meditation, yoga, and deep breathing can help improve symptoms associated with weak executive function skills. 

  • Exercise

Regular exercise is good for your overall physical and mental health. 

  • Stay organized

Decluttering your home or office can help you feel less overwhelmed and locate items more easily. 

  • Limit distractions

Create an environment that minimizes distractions when working or studying. 

  • Seek professional guidance

You can find a therapist, treatment center, or support group to help improve your executive functioning. 

Here are some good resources to learn more about executive functions.

https://podcasts.apple.com/us/podcast/outsourcing-executive-function-with-ai/id1481135244?i=

https://www.hillcenter.org/professional-learning/executive-function

https://www.understood.org/en/articles/executive-function-disorder-symptoms

https://www.childnexus.com/blog/article/executive-functioning-and-self-regulation-in-adhd 

Executive Functioning Superpowers: Inclusive Strategies that Embrace Neurodiversity at Home and in the Classroom. Helping Kids Stay Calm, Get Organized and Achieve Success by Maire Powell.

Cynthia Hammer, MSW

Cynthia Hammer, MSW, was diagnosed with inattentive ADHD in 1992 when she was 49 years old. The following year she created the non-profit organization, ADD Resources, with a mission to educate adults and helping professionals about ADHD in adults. She ran the organization for 15 years before retiring.

During the Covid isolation she wrote a book about her life with inattentive ADHD which should be published by the end of this year. In writing the book, she was dismayed to learn that children with inattentive ADHD continue to be under-diagnosed and adults with inattentive ADHD often are incorrectly diagnosed with depression or anxiety.

She created a new non-profit in 2021, the Inattentive ADHD Coalition (www.iadhd.org), to create more awareness about inattentive ADHD and the need for early diagnosis and treatment.

https://www.iadhd.org
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