Executive Function Challenges and How to Improve Them

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: 

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

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. 

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

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

Create an environment that minimizes distractions when working or studying. 

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.