You ever feel like your brain is an overcrowded closet?
Doors won't shut.
Things keep falling out.
And no matter how many times you organize it, somehow it's chaos again within 24 hours.
That's what living with ADHD does to your executive functions -- those key skills that help manage daily life stuff like remembering things, staying calm, managing time, and getting started on literally anything.
Let's break down the 8 executive functions, how ADHD scrambles them, and what you can actually do about it.
1. Working Memory
Keeping information in your mind while using it.
Why ADHD makes it harder:
Imagine trying to hold water in your hands -- it just slips right out.
That's our working memory.
Helpful Trick:
Write things down as soon as you think of them.
Sticky notes, digital lists, voice memos --
whatever gets it out of your head and into the real world.
2. Self-Regulation
Managing emotions, behaviors, and responses to stress.
Why ADHD makes it harder:
We feel things big and sometimes those feelings hit out of nowhere.
Helpful Trick:
Have a "calm kit" ready.
Think noise-canceling headphones, fidget tools, or a favorite sensory-friendly item.
3. Time Management
Planning and using time effectively.
Why ADHD makes it harder:
Five minutes can feel like an hour -- or vice versa.
"ADHD time blindness" is very real.
Helpful Trick:
Visual timers and alarms can help anchor your sense of time.
I love using a good old-fashioned kitchen timer alongside my phone reminders.
4. Organization
Keeping track of things, tasks, and ideas.
Why ADHD makes it harder:
Our brains want structure but resist it at the same time.
Hello, piles of half-finished planners!
Helpful Trick:
Pick one system that works for you -- digital or paper -- and stick to it.
Shameless plug: grab my free printable planner bundle on my freebies page!
It's ADHD-friendly and undated for ultimate flexibility.
5. Self-Monitoring
Checking your progress and noticing mistakes before someone else does.
Why ADHD makes it harder:
We're often the last to notice we're off-track until things have gone totally sideways.
Helpful Trick:
Set regular "brain check" times throughout your day.
Quick questions like, Am I doing what I set out to do? help keep things from going off the rails.
6. Attention
Focusing on the task at hand, especially when it's not super exciting.
Why ADHD makes it harder:
Our brains are like squirrels on espresso.
We can hyperfocus or totally blank out.
Helpful Trick:
Try body doubling -- working alongside someone else to stay focused.
But if you're solo, using a focus playlist or background noise can make a huge difference.
7. Impulse Control
Pausing before acting on urges or emotions.
Why ADHD makes it harder:
"Why did I say that out loud?" or "Did I really just buy another planner?"
Sound familiar?
Helpful Trick:
Practice the 10-second pause.
Before responding or buying something impulsively, literally count to 10 and breathe.
It feels silly, but it works.
8. Cognitive Flexibility
Adapting when things don't go as planned.
Why ADHD makes it harder:
Sudden changes can totally derail us -- mentally and emotionally.
Helpful Trick:
Build flexibility into your schedule.
Leave buffer times between tasks.
If something shifts, remind yourself it's not a failure;
it's just a pivot.
Why This List Matters More Than You Think
When ADHD messes with your executive functions, it's not about laziness or weakness. It's about how your brain's internal GPS has a few extra recalculating moments. Knowing these eight areas helps you work with your brain, not against it.
If this post helped you feel seen, pass it on to a friend who might need that same reminder.
Your executive functions might be glitchy -- but you are absolutely not broken.
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