Executive Dysfunction and ADHD: Why Simple Solutions Aren’t So Simple
While executive dysfunction isn’t technically one of the diagnostic criteria for ADHD, the two often show up together. Many ADHD symptoms overlap with symptoms of executive dysfunction, and from what I’ve seen (and read), experts are still figuring out the exact relationship. For now, we’ll just call it “complicated” until research can pin it down.
Regardless of the science, if you have ADHD, chances are you also experience some degree of executive dysfunction. But what exactly is executive functioning?
Think of it as the CEO of your brain—responsible for self-control, emotional regulation, flexibility, task initiation, organization, working memory, planning, and time management. Sound familiar? For many ADHDers, these are exactly the areas that cause daily struggles.
Why a “Simple Solution” Doesn’t Always Work
There are plenty of interventions designed to help people with executive dysfunction, but here’s the tricky part: coping strategies in one area often require skills in another.
Take “making a to-do list” as an example.
First, you need working memory to remember all the tasks you want to write down.
Then, you need prioritization skills—do you pick the most important task or the one that promises a quick dopamine hit?
Once you’ve prioritized, you still need task initiation to actually start instead of doom scrolling on your couch.
And then you need flexibility to adapt if something changes. Like suddenly your boss needs that report by end of day instead of end of next week.
That’s a lot of steps for what looks like a “simple” strategy. And if one step fails, the whole system can collapse—leaving you frustrated, overwhelmed, or both. Did I mention you have to actually keep track of where the list even is and remember to check it throughout the day?
Offloading Cognitive Functions (Without Creating Chaos)
One of my favorite approaches is to “offload” mental tasks into the outside world so my brain doesn’t have to juggle them all. But the trick is to do it without adding clutter.
For example:
I keep small “pen stashes” in designated spots so I can grab one when I need it (and avoid losing them). But I’ve seen people just tape their pen to their desk.
I use both weekly and monthly calendars to track tasks. But you might use an app on your phone.
In college, I wrote all major test and paper deadlines in chronological order on my dorm mirror—guaranteeing I saw them every day. But maybe you need your list of deadlines as the background on your work computer.
The goal is to set up external systems that are reliable enough to lean on without creating extra chaos, like post-it notes all over your desk.
Turning a Planner Into a Power Tool
My planner is my main lifeline. I use it almost daily, and because I’m already in the habit of checking it, it’s easy to expand its function. We call this “habit stacking” and it’s a godsend for working memory.
Whenever something comes up—whether it’s a task, reminder, or random thought—I jot it in the “Top Priorities” or “To-Do” section. I mark it with:
1 = Urgent
2 = Soon-to-be urgent
3 = Not urgent
I’ll also add due dates when possible. This way, when I sit down to work, I already have a prioritized list without having to burn brainpower figuring out where to start.
I’ve essentially turned “make a to-do list” into a mini-system that:
Reduces emotional overwhelm
Cuts down on decision fatigue
Boosts my follow-through
The end result? I get more done, and when it’s time to relax, I can actually relax—without the nagging fear that I’ve forgotten something important.
How ADHDifferently Can Help
At ADHDifferently, I help clients identify their specific executive functioning challenges and design practical strategies that actually work for their brains. No one-size-fits-all advice—just tools that fit your lifestyle and personality.
Because you deserve afternoons where you can truly unwind—without anxiety whispering in your ear.