If you’ve heard the phrase “executive functioning” recently, it probably came up in the context of ADHD. This common neurobehavioral condition affects a person’s ability to stay focused, maintain a working memory, and accomplish tasks on time — all important life skills that fall under the umbrella of executive functioning.
Although ADHD symptoms first appear in childhood, many girls and young women go undiagnosed until adulthood. “Women and girls are often told by providers that they are not hyper, so they couldn’t possibly have ADHD,” psychiatrist and researcher Dr. Judith Joseph, who studies high-functioning ADHD, tells Flow Space. In reality, they often learn to “mask” their symptoms and develop coping skills, meaning they don’t match the classic profile of someone with ADHD.
Today, more providers are aware of the unique ways that ADHD can manifest in women and girls. This has led to more women receiving accurate diagnoses, albeit later in life. But women with ADHD aren’t the only ones who struggle with executive-functioning skills. From neurological conditions like multiple sclerosis, to natural biological processes like perimenopause, many physiological health issues can negatively impact executive functioning.
In fact, in midlife women, perimenopausal brain fog is so widespread that Dr. Joseph developed her own system to help people differentiate between this hormone-related issue and true ADHD. “If you are in midlife and having executive-functioning skills issues for the first time, you likely are having perimenopausal cognitive changes that are due to hormonal shifts, not ADHD,” she notes.
Penn Holderness of The Holderness Family, who is co-author with his wife Kim Holderness of the upcoming book ADHD Is Awesome, adds that ADHD can present very differently from one person to the next. “ADHD is like a snowflake; no two people have the same exact kind,” he explains. “For example, I struggle with forgetfulness and listening issues — Inattentive — while others struggle more with regulating — Impulsive.”
Whether you have adult ADHD, perimenopausal brain fog, or simply struggle with completing tasks on time, you may benefit from making behavioral changes to support executive functioning. Keep reading to learn more about how executive functioning works, and how you can bolster yours.
The Science Behind Executive Functioning
Executive functioning is an umbrella term that describes a set of cognitive processes people use to successfully accomplish tasks. These high-level skills — which include everything from managing your time to following directions — are first developed in childhood, although adults can take steps to improve theirs, too.
Since executive functioning involves our minds, it’s considered both neurobiological and psychological in nature. It’s most strongly associated with frontal lobes of the brain. According to neurodivergence expert Amy Quinn, MPH, PA-C, people with ADHD can “have brains with structural differences…as well as differing levels of neurotransmitters.” From a neurobiological standpoint, it makes sense that they’d struggle with executive functioning.
Research also suggests that acute stress can impair executive functioning. Think of all the times you’ve accidentally missed an appointment or forgotten an important item at the grocery store. These mistakes can happen more frequently when we’re under stress. But there are steps you can take to improve your executive functioning. Try these expert-recommended strategies to see which ones work for you.
Automate tasks when possible. Forgetting to pay bills is a common pitfall for adults who struggle with executive functioning. For any recurring tasks that can be automated, Quinn recommends choosing this option to take the pressure off having to keep remember to complete the task.
Look ‘upstream.’ If you have an issue that continues to hold you back, Penn Holderness recommends looking more closely at the origin of the problem when you’re considering solutions that might help. “If I keep losing my keys and wallet, I put a bucket by the door with a giant ‘Put Keys Here’ sign on it.”
Try a visual planning system. The phrase “out of sight, out of mind” is especially relevant for people with ADHD. However, we as humans rely heavily on our sense of sight. Pretty much anyone can benefit from incorporating more visual cues into their life.
If you struggle with budgeting your time or meeting deadlines, consider ditching to-do lists and switching to a visual organizational system. A paper calendar or planner may work better for you. “My personal favorite tip is utilizing a planner that is undated,” says Quinn. “That way, if I fall behind on writing down my tasks, I don’t feel guilty over all of the missed dates in the planner.”
Consider the reward. Another unexpected bonus of using a planner or creating a To Do list is that it can feed into a positive reward system, adds Holderness. “ADHDers love rewards. It’s a tiny dopamine hit, and we need dopamine,” he explains. “The simplest example of this is making a list, and most importantly, with a little box next to a task you can check off. That little box is crucial.” Think about what motivates you and how you can build this type of reward system into your tasks that are challenging for you.
Get the support you need. Having ADHD or executive functioning issues can impact your relationships. An open line of communication can help you prioritize your needs and help others provide support. “It’s super-important to me that I find out which of my behaviors are negatively affecting my partner the most,” Holderness says. “For example, Kim doesn’t love that I fidget during dinner, that I crumble up any napkin I eat, and I don’t push in chairs after I stand up. But those things aren’t as big a problem to her as when I leave my keys in the car or leave on a stove. I make sure and work first on the things that affect her and my family the most, and she gives me grace and patience.”
Minimize distractions. It may seem obvious, but taking steps to minimize distractions in your environment when possible can help anyone get better at staying on task. Many adults with ADHD ask their employers for workplace accommodations. In busy, distraction-filled settings like offices, people in charge “should be aware of your challenges to support you,” notes Dr. Joseph.
If you don’t have ADHD, you can still modify your environment for optimal executive functioning. Something as basic as wearing noise-canceling headphones or putting your phone on Do Not Disturb can help eliminate distractions and improve your focus.
Consider training. In ADHD treatment, medication is typically the first line of defense. For patients who aren’t interested in pharmaceutical interventions, Dr. Joseph often recommends organizational skills training (OST). This evidence-based therapeutic modality focuses on teaching people executive-functioning strategies. “It’s heavily utilized in my practice with children and adults,” she says.
Although OST was designed for children and teens with ADHD, it can help anyone who struggles with organization or time management. If that’s you, consider working with an OST practitioner near you. Alternatively, you can research this modality and compile tips from reputable sources, such as Stanford University’s free OST webinar.
Join the ADHD community. Quinn is a big proponent of mining social media for executive functioning strategies. Although it may seem like a counterintuitive recommendation for people who struggle with distractions, TikTok and Instagram are full of suggestions from people who experience these issues firsthand. It’s particularly important in the context of ADHD, as what helps one person may not work for someone else, says Quinn. “Technology really has given the ADHD community a gift.”
On Instagram, KC Davis, author of the bestselling book How to Keep House While Drowning, offers practical advice about creating organizational systems that work for you and overcoming internalized shame. Psychiatrist Dr. Ned Hallowell, an ADHD expert who has ADHD himself, also addresses these topics on his popular TikTok account. And The Holderness Family regularly covers ADHD issues with humor and empathy.
As you try different tips and tricks from people’s pages, keep an open mind to see if they help. And try to start small when it comes to making changes, adds Holderness. “Don’t try to completely change your life overnight — work on one thing at a time.”