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Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults. The causes of ADHD have not been fully identified yet, but one thing is clear - many people with ADHD experience executive dysfunction. Being unable to focus, set goals, meet deadlines, or regulate emotions can lead to a poor quality of life, as well as affect one's self-esteem and relationship with others.

Luckily, executive function skills can be trained and improved! As such, this article provides some tips and strategies on how to improve executive function in ADHD adults.

Key Takeaways

• ADHD adults may experience executive dysfunction in the form of lack of focus, time management issues, poor organizational skills, lack of motivation, and the inability to complete projects, among others.

• Neurofeedback training with the Mendi headband can potentially help people strengthen their prefrontal cortex activity, which controls executive function skills.

• Other executive function strategies include setting realistic goals, meditating, applying time management techniques, sticking to a routine, limiting distractions, and adopting a healthy lifestyle. Psychotherapy can also be of great help in strengthening executive function.

What Are Executive Function Skills?

Executive function refers to a set of cognitive skills associated with:

• Behavior and emotion regulation

• Task prioritization

• Decision-making

• Multitasking

• Organizational skills

• Time management

• Paying attention

• Working memory

• Self-awareness

• Planning

• Problem-solving

For example, your executive function is responsible for how you react to specific situations, for not saying the wrong thing at the wrong time, or for not being too impulsive when the situation asks for prudence.

When someone has issues with one or more executive function skills, they may experience executive dysfunction. However, executive function disorder is not a diagnosis or medical condition per se. Instead, it is regarded as a symptom of various mental health conditions, one of them being attention deficit hyperactivity disorder (ADHD).

Executive Dysfunction in ADHD Adults

This is how executive dysfunction can manifest in people with ADHD:

• They may get distracted easily.

• They cannot focus on one thing for too long.

• They cannot find the motivation to start something.

• They may exhibit impulsive behavior.

• They may find it hard to verbalize their thoughts.

• They cannot easily move from one task to another.

• They are often daydreaming.

• They may have poorly developed organizational skills.

• They cannot manage their time efficiently.

• They may find it difficult to complete projects or finish complex tasks.

Naturally, all of these disrupt one's day-to-day life, negatively affecting their performance at work, their relationship with others, and their sense of self-worth. The inability to keep up with others at work or, let's say, keeping the house clean and planning meals can make people with ADHD feel ashamed, misunderstood, overwhelmed, frustrated, and unhappy, especially if their friends and family are not supportive.

How to Enhance Executive Function in ADHD Adults

Luckily, if you have ADHD and want to improve your executive function, there are plenty of techniques you can use to do so. However, bear in mind that it's not going to be easy, at least in the beginning. But we encourage you to keep going, even if you experience some setbacks - after all, they are completely normal when you're changing something in your life. You can't do a 180 overnight, right? It takes time, patience, commitment, and, last but not least, self-compassion!

As such, if you want to learn how to strengthen executive functioning skills, we've outlined several strategies that may work for you.

1. Neurofeedback Training with Mendi

Neurofeedback is a biofeedback technique that analyzes brain activity and, at the same time, uses real-time feedback to literally train your brain. It relies on the brain's neuroplasticity or, in other words, its ability to change and build new neural pathways. In addition, its mechanism of action is linked to a learning technique called operant conditioning, which implies that we are much more likely to repeat actions associated with positive outcomes.

The Mendi headband is a neurofeedback device everyone can use at home. It's different from others on the market because it uses functional near-infrared spectroscopy (fNIRS) technology that measures blood flow and oxygenation. Plus, it's perfect for those who want to improve their executive function because it specifically targets brain activity in the prefrontal cortex, which controls all our executive function skills.

With the Mendi headband, neurofeedback training becomes an engaging experience through our app’s interactive game, designed to make brain training both effective and enjoyable. The sensors in our headband analyze the levels of oxygenated and deoxygenated hemoglobin, which carry information about how engaged your prefrontal cortex is. If your prefrontal cortex activity increases, the ball on the screen goes upwards; if it decreases, the ball goes downwards.

By practicing neurofeedback with Mendi for 3-15 minutes three times a week, you can significantly improve your focus and concentration, emotion regulation skills, stress resilience, impulse control, and overall well-being.

Don't forget that Mendi is not a medical device and should not substitute medical advice and treatment. If you've been diagnosed with ADHD, it's recommended to talk to a healthcare professional before using Mendi or another neurofeedback gadget.

2. Setting Realistic Goals

People with ADHD often set unrealistic goals, even more so if executive dysregulation is coupled with perfectionism. Focusing on strengthening goal-setting skills is extremely important because it can indirectly solve other executive function issues, as well as enhance emotional well-being.

As such, you can use the SMART technique to set clear, achievable goals. Then, you should find the why for each goal. This is an important step because it can fuel your motivation and commitment. Furthermore, once you've set your long-term goals, you can try breaking them down into smaller, more realistic ones. For example, if your goal is to write a book in the next two years, you can try breaking this goal as follows:

• Choose a book genre.

• Choose a theme.

• Spend at least 30 minutes daily researching the chosen theme.

• Outline a possible plot.

• Find names for the characters.

• Write at least 500 words a day.

...and so on. The goal of writing a book is too far-fetched, while these smaller goals are more achievable. Plus, once you achieve one, you'll feel motivated to continue the process because you can track your progress. Breaking down larger objectives into manageable tasks can also prevent feelings of being overwhelmed.

3. Planning Strategically

Setting clear goals goes hand in hand with planning strategically. For example, at the beginning of each day, write down 3-5 tasks you need to finish by the end of the day. You can even allocate specific timeframes for each, as it will help you stay organized.

Once you finish them, enjoy your free time! If you don't finish them in time, don't be too harsh on yourself. It takes time for the ADHD mind to get used to a schedule.

Don't forget to take advantage of all the planning tools. Use weekly planners, apps designed to help people with ADHD, as well as apps that can help you monitor your progress so you can celebrate your success every time you finish a task or achieve a goal!

4. Establishing Routines

Routines can significantly improve daily functioning for adults with ADHD. They eliminate guesswork and help make actions habitual, providing structure and predictability. This reduces decision fatigue, leading to improved productivity and reduced stress levels.

This, of course, doesn't sound fun, right? The ADHD mind is not very fond of routines; it would much rather prefer spontaneity every day because this is what fuels it with dopamine. A routine, on the other hand, transforms tasks into repetitive, monotonous activities. However, in the long run, relying only on spontaneity can prevent you from sticking to deadlines and finishing tasks, which can affect your well-being.

What if we told you you can have a routine and still bring novelty into your life? You can do so by incorporating into your routine at least one fun activity that disrupts the monotony. Additionally, allow yourself to change a routine if you don't like it. Nothing's set in stone, and you don't have to have the same routine for the rest of your life. For example, at the beginning of each month, adjust the routine a bit so it feels new and interesting. Just do what makes sense for you.

If your routine feels overwhelming, you may be putting too much pressure on yourself to be perfect. Try being more self-compassionate. Don't be too harsh on yourself when you forget about a part of your routine!

5. Effective Time Management

Individuals with ADHD often find themselves absorbed with the now rather than the future. Additionally, it may be difficult for them to estimate how much time is passing, as well as predict how much time a specific task would take. This is why they usually struggle with time management. Not to mention the constant, never-ending distractions and stimuli that seem much more interesting for the neurodivergent mind than the task at hand!

As such, if this is something you're struggling with, here are some tips for enhancing executive function skills that can help you manage your time more efficiently:

• Finish more tasks in the morning, so you can have the afternoon/evening free.

• Use a planning system where you can write down all your daily/weekly tasks; this will help you outline a more precise estimation of how much time you need for each task.

• Use reminder systems.

• Start with the hardest tasks.

• Add various reminders on sticky notes and post them throughout the house.

• Use the Pomodoro Technique, which implies working for 25 minutes uninterrupted (which means no phone, no looking out the window, and no other distractions), then taking a 5-minute break. Before going on a break, note down that you've finished a Pomodoro cycle. Then, set the timer for another 25 minutes. After 4 Pomodoro cycles, take a 30-minute break. This method works for adults with ADHD because it structures tasks, has a time limit, and prevents hyperfocus.

6. Mindfulness Practices

Mindfulness practices can be truly helpful for people with ADHD. Mindfulness is a form of meditation that implies staying grounded and focusing on the present moment. There are different ways to practice mindfulness, so you can choose whichever you find more pleasant. You can try breathing exercises, guided imagery meditation, body scan meditation, or walking meditation.

This practice can help you resist distractions and train your mind to focus on one thing at a time. Over time, it can help strengthen your executive function skills.

7. Organized Workspaces and No Distractions

An organized workspace significantly enhances focus and productivity for ADHD adults. Use everything you can get your hands on that will make your workspace more organized but, at the same time, fun! For example, some people with ADHD like using colorful highlighters, each color being designated for highlighting a specific type of information. This helps them stay organized and, at the same time, have fun with changing colors! If you find this interesting, you can apply the same technique to folders and other organizational tools.

Nonetheless, remember that it's best to keep your workspace uncluttered and distraction-free. Also, you can turn off phone notifications and use noise-canceling headphones to reduce distractions.

8. Physical Exercise

A study has shown that people with ADHD who engage in physical exercise show performance improvement for tasks that require attention. In fact, their performance can increase by up to 30% compared to people with ADHD who do not engage in physical exercise. And the participants of that study engaged in only a 5-minute run!

Therefore, here's why physical activity can be beneficial for people with ADHD:

• It can boost dopamine levels.

• It can improve focus.

• It can strengthen self-control.

• It can help stick to a routine.

• It can boost self-esteem.

• It can improve sleep.

• It can help them stay motivated and goal-oriented.

• It can reduce stress and clear their mind.

9. A Healthy Lifestyle

It's extremely important to take care of yourself! Being in good physical health equals good mental health, which fuels you with motivation to build strong executive functioning skills.

As such, eat nutritious food. Focus on a high-protein diet filled with beans, cheese, eggs, nuts, and meat. Add various complex carbohydrates and omega-3 fatty acids to your meals. Avoid sugary foods, such as concentrated fruit juices or candies, processed foods, simple carbohydrates, and unhealthy fats. If you're taking ADHD medication that contains a stimulant, you may also want to avoid caffeine and tea. Plus, don't forget to stay hydrated!

Additionally, adopt a healthy sleep hygiene. Go to sleep at the same time every night and wake up at the same time every morning. This will help you adopt a routine and stick to it, as well as improve your health and overall well-being.

10. Building a Support System

Emotional support from friends and family can do wonders for your executive functioning skills! It can boost your self-esteem, which automatically will fuel your motivation and desire to commit to change.

You can also find an accountability partner or, in other words, a friend or family member whom you can share your tasks with and who can help you keep track of your progress.

11. Professional Help

Professional help can provide tailored strategies and support for managing executive function challenges. For example, executive function coaches help improve organizational skills, time management abilities, and focus.

Therapists can provide you with techniques that can help control your emotions, build stress resilience, improve problem-solving skills, resist distractions, and stay goal-oriented. Psychotherapy can also improve your self-esteem and self-regulation skills, as well as teach you how to reduce impulsive behavior and cope with past social, academic, and work failures.

A healthcare specialist may also recommend medication that can help manage ADHD symptoms and address executive function deficits.

Frequently Asked Questions

What is the 30% rule for ADHD?

The 30% rule for ADHD points to the fact that people with ADHD may experience a delay of approximately 30% in developing their executive function skills compared to people of the same age without this condition.

What are the 5 C's of ADHD?

The 5 C's of ADHD are self-Control, Compassion, Collaboration, Consistency, and Celebration.

How can setting SMART goals help improve executive function?

Setting SMART goals significantly enhances executive function by offering clear direction and breaking tasks into manageable steps, which keeps you focused and motivated. Embrace this strategy to boost your productivity and achieve your objectives!

What are some effective time management strategies for adults with ADHD?

Using digital calendars, setting clear deadlines with to-do lists, and starting with the most difficult tasks can significantly boost your productivity. You can also use the Pomodoro Technique while working.

How can physical exercise benefit individuals with ADHD?

Physical exercise can significantly enhance cognitive function and mood for individuals with ADHD, leading to improved attention and overall well-being.

What role does professional help play in managing executive function challenges?

Professional help plays a crucial role in managing executive function challenges, as it provides personalized strategies and emotional support to enhance skills like organization and time management. With the guidance of coaches and therapists, you can effectively work towards achieving your goals and overcoming obstacles.