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March 22, 2024

ADHD at work: How to improve executive function

ADHD folks can enhance their executive function—key for focus, memory, and emotional regulation—through strategies like writing down key information, using planners, practicing mindful reactions, breaking tasks into smaller steps, and engaging in cognitive-boosting activities. These approaches help manage daily challenges more effectively, improving both personal and professional aspects of life for those with ADHD.

Laura Vegh

Laura is a freelance writer specializing in case studies, reported articles and whitepapers.

Contents:

  • Introduction
  • What is executive function?
  • Signs of executive function differences
  • 5 tips to improve executive function
  • Final thoughts

Introduction

You want to be on time. And yet, you’re always late. You want to remember an extremely important piece of information. Yet, it somehow always evades your mind when you least expect it. Focusing on tasks for extended periods feels harder than climbing mountain after mountain and you find it hard to control your emotions. 

If you have ADHD, you likely struggled with one or more of these issues. They can be signs of executive functioning differences and often go hand in hand with ADHD. While they can make life challenging, they’re not insurmountable obstacles. Here’s everything you need to know to improve executive function.

What is the executive function?

Executive function is a set of processes and mental skills that help you manage emotions, thoughts, and behaviors. People with good executive function find it easy to make plans, organize their time, and control their emotions.

There are three core executive functions:

  • Inhibitor control
  • Working memory
  • Cognitive flexibility.

Inhibitor control governs attention and behavior. Resisting temptations, thinking before you speak, staying focused on a task for as long as needed, having discipline, and persevering all require inhibitor control. 

The working memory is the capacity to remember and use information you previously memorized. Short-term memory doesn’t require manipulating information, so it doesn’t belong in this category. A good working memory helps you reflect on the past, analyze events, relate ideas to one another, and make sense of events that unfold over time.

Finally, cognitive flexibility helps you adjust to unexpected change quickly, think outside the box, look at a situation from various perspectives, and understand and admit when you’re wrong.

ADHD and executive function—what is the connection?

When someone struggles with one or more core executive functions, they likely have executive functioning differences. It’s an issue anyone can have, but it seems to be more commonly associated with ADHD. 

In children with ADHD, around 50% experience signs of executive functioning differences. We don’t know what the numbers look like in adults. But a 2021 study looked at 39 college students, 19 of whom had ADHD. Of them, the participants with ADHD who also showed high hyperactive-impulsivity preferred small tasks, followed by immediate rewards.

This preference for short-term results and complete disregard for future long-term rewards is a classic sign of executive functioning differences. While the study is small, it is a powerful sign that people with ADHD continue to struggle with executive functioning differences throughout adulthood.

Signs of executive functioning differences

You have ADHD and maybe struggle to focus. Does that mean you have executive functioning differences? It could be, but the issue is more complex. There’s no definitive, formal diagnosis of these differences. But there are a set of signs to look for. These include: 

  • Difficulty focusing
  • Difficulty meeting deadlines
  • Forgetting things
  • Challenges with task prioritization
  • Difficulty being somewhere on time, no matter how much you try
  • Difficulty regulating emotions. 

If one of these signs happens once or twice, it’s not an issue. Anyone can forget something or be late for an event at some point in their lives. But for people with executive functioning differences and ADHD, these signs reoccur often, impacting their quality of life.

5 tips to improve executive function with ADHD

Struggling with executive functioning differences signs day after day can be exhausting. Blaming and hating yourself won’t get you anywhere. There’s nothing inherently wrong with you. Your brain simply functions a little bit differently. Luckily, there are things you can do to improve your executive function.

1. Write things down

Have you ever thought, “There’s no way I’ll forget this, no need to write it down”, only to realize days, weeks, or months later that information has completely vanished from your memory?

The working memory is one of the core executive functions, and one many people with ADHD struggle with. Luckily, there’s a quick fix: writing everything down. It may not improve your memory, but you’ll have a reference to go back to whenever you need it.

If taking notes feels challenging or isn’t available to you at a certain moment, get creative. For instance, you can use the voice recorder function on your phone to save important thoughts.

2. Use a planner

Getting organized with ADHD can be a nightmare. Tasks keep piling up with no end or escape in sight. It may sound cliche, but a planner can go a long way to making your life easier and improving your executive function.

New tasks will keep appearing. But it will be easier to keep everything organized and know what’s coming. There’s no right or wrong approach to planners. You can write everything down in your journal, doodle on a poster to hang on the wall or use an app. 

You can have it all as a plain list of to-dos, or use a visual planner, adding colors or images to help you navigate through tasks quicker. We may be biased, but we recommend the Tiimo Daily Planner. It not only lets you create a to-do list, but you can also assign time slots for each task, as well as colors and stickers.

3. Breathe before you react

Overreacting, speaking before you think, and saying things you don’t mean are things people with ADHD often struggle with and are a direct consequence of having little to no inhibitor control. It is often an impulse that’s hard to correct, but unfortunately, can have disastrous effects both at work and in your personal life.

One way to gain more control over your emotions is to remind yourself to take a breath before reacting to something. Whether you feel you’re getting angry or want to express a strong opinion, take a deep breath (or two) before you verbalize your thoughts. 

Breathing in these situations can help you find a sense of calm and realize that what you are about to say may be too harsh.

Phone in hand

Ready to simplify your planning?

Start your 7-day free trial and experience the benefits of simplified time management and focus.

Get started on App Store
Get started on Google Play

4. Break things down

Tackling large tasks at once can feel like having to climb Mount Everest in one day. You may be able to. But you can also get to the top if you break your hike into smaller chunks. Large tasks are often the same.

You could choose to focus on the fact that you have to build a new app. Except you’ll instantly know it will take forever and you’ll probably feel paralyzed at the thought of taking even just one step.

The solution? Take it one step at a time. Instead of thinking you have to build an app, start by prioritizing creating the design. Then look at the menu, and then at each functionality. This will make it easier to start and checking items off of your to-do list will be motivating and will keep you going. 

5. Play games

Sometimes, to improve executive function, you need to think outside the box. Games and similar activities can be a great way to work on your core executive functions.

For instance, to improve your working memory, you can try:

  • Group storytelling. One person in the group starts a story. The next person will quickly repeat what the previous person said, then add to the story, and so on. This helps you work both your memory and your analytical and improvisation skills.

If you want to improve your cognitive flexibility, you can:

  • Try improvisation. Take a class or engage in a play with friends. It doesn’t have to be something related to storytelling. Music, dance, and other activities that require improvisation and spontaneity work just as well.
  • Play think-outside-the-box games. Pick an object and try to find a different, less common use for it. For instance, your favorite mug is great for drinking tea and coffee, but it could also become a small flower pot. A shoebox will usually be where you keep your shoes. Unless you have a cat, in which case it will be the cat’s home. But you can also use it to store cables, chargers, and other things that clutter your living room.

Finally, if your goal is improving inhibitor control, there are a few fun activities you can try.

  • Play music with a band. You don’t have to be the next Freddie Mercury. But this fun activity can help you get better at waiting your turn in group activities and contributing only when necessary.
  • Try acting. Whether you take actual acting lessons or engage in a little dramatic play with friends, this activity helps you become better at staying in character and controlling your emotions.

Final thoughts

The executive function is critical in many aspects of your life, from work to relationships. Having ADHD often comes with executive functioning differences. Simple things like focusing on a task, keeping things organized, or being on time for an important meeting can be challenging.

Luckily, there are many things you can do to improve your executive function. Using a planner and writing things down are simple things anyone can try. But don’t be afraid to get creative either. ADHD is a lifelong condition, so find ways to improve executive function without adding more stress to your plate.

March 22, 2024

ADHD at work: How to improve executive function

ADHD folks can enhance their executive function—key for focus, memory, and emotional regulation—through strategies like writing down key information, using planners, practicing mindful reactions, breaking tasks into smaller steps, and engaging in cognitive-boosting activities. These approaches help manage daily challenges more effectively, improving both personal and professional aspects of life for those with ADHD.

Laura Vegh

Laura is a freelance writer specializing in case studies, reported articles and whitepapers.

Contents:

  • Introduction
  • What is executive function?
  • Signs of executive function differences
  • 5 tips to improve executive function
  • Final thoughts

Introduction

You want to be on time. And yet, you’re always late. You want to remember an extremely important piece of information. Yet, it somehow always evades your mind when you least expect it. Focusing on tasks for extended periods feels harder than climbing mountain after mountain and you find it hard to control your emotions. 

If you have ADHD, you likely struggled with one or more of these issues. They can be signs of executive functioning differences and often go hand in hand with ADHD. While they can make life challenging, they’re not insurmountable obstacles. Here’s everything you need to know to improve executive function.

What is the executive function?

Executive function is a set of processes and mental skills that help you manage emotions, thoughts, and behaviors. People with good executive function find it easy to make plans, organize their time, and control their emotions.

There are three core executive functions:

  • Inhibitor control
  • Working memory
  • Cognitive flexibility.

Inhibitor control governs attention and behavior. Resisting temptations, thinking before you speak, staying focused on a task for as long as needed, having discipline, and persevering all require inhibitor control. 

The working memory is the capacity to remember and use information you previously memorized. Short-term memory doesn’t require manipulating information, so it doesn’t belong in this category. A good working memory helps you reflect on the past, analyze events, relate ideas to one another, and make sense of events that unfold over time.

Finally, cognitive flexibility helps you adjust to unexpected change quickly, think outside the box, look at a situation from various perspectives, and understand and admit when you’re wrong.

ADHD and executive function—what is the connection?

When someone struggles with one or more core executive functions, they likely have executive functioning differences. It’s an issue anyone can have, but it seems to be more commonly associated with ADHD. 

In children with ADHD, around 50% experience signs of executive functioning differences. We don’t know what the numbers look like in adults. But a 2021 study looked at 39 college students, 19 of whom had ADHD. Of them, the participants with ADHD who also showed high hyperactive-impulsivity preferred small tasks, followed by immediate rewards.

This preference for short-term results and complete disregard for future long-term rewards is a classic sign of executive functioning differences. While the study is small, it is a powerful sign that people with ADHD continue to struggle with executive functioning differences throughout adulthood.

Signs of executive functioning differences

You have ADHD and maybe struggle to focus. Does that mean you have executive functioning differences? It could be, but the issue is more complex. There’s no definitive, formal diagnosis of these differences. But there are a set of signs to look for. These include: 

  • Difficulty focusing
  • Difficulty meeting deadlines
  • Forgetting things
  • Challenges with task prioritization
  • Difficulty being somewhere on time, no matter how much you try
  • Difficulty regulating emotions. 

If one of these signs happens once or twice, it’s not an issue. Anyone can forget something or be late for an event at some point in their lives. But for people with executive functioning differences and ADHD, these signs reoccur often, impacting their quality of life.

5 tips to improve executive function with ADHD

Struggling with executive functioning differences signs day after day can be exhausting. Blaming and hating yourself won’t get you anywhere. There’s nothing inherently wrong with you. Your brain simply functions a little bit differently. Luckily, there are things you can do to improve your executive function.

1. Write things down

Have you ever thought, “There’s no way I’ll forget this, no need to write it down”, only to realize days, weeks, or months later that information has completely vanished from your memory?

The working memory is one of the core executive functions, and one many people with ADHD struggle with. Luckily, there’s a quick fix: writing everything down. It may not improve your memory, but you’ll have a reference to go back to whenever you need it.

If taking notes feels challenging or isn’t available to you at a certain moment, get creative. For instance, you can use the voice recorder function on your phone to save important thoughts.

2. Use a planner

Getting organized with ADHD can be a nightmare. Tasks keep piling up with no end or escape in sight. It may sound cliche, but a planner can go a long way to making your life easier and improving your executive function.

New tasks will keep appearing. But it will be easier to keep everything organized and know what’s coming. There’s no right or wrong approach to planners. You can write everything down in your journal, doodle on a poster to hang on the wall or use an app. 

You can have it all as a plain list of to-dos, or use a visual planner, adding colors or images to help you navigate through tasks quicker. We may be biased, but we recommend the Tiimo Daily Planner. It not only lets you create a to-do list, but you can also assign time slots for each task, as well as colors and stickers.

3. Breathe before you react

Overreacting, speaking before you think, and saying things you don’t mean are things people with ADHD often struggle with and are a direct consequence of having little to no inhibitor control. It is often an impulse that’s hard to correct, but unfortunately, can have disastrous effects both at work and in your personal life.

One way to gain more control over your emotions is to remind yourself to take a breath before reacting to something. Whether you feel you’re getting angry or want to express a strong opinion, take a deep breath (or two) before you verbalize your thoughts. 

Breathing in these situations can help you find a sense of calm and realize that what you are about to say may be too harsh.

Phone in hand

Ready to simplify your planning?

Start your 7-day free trial and experience the benefits of simplified time management and focus.

Get started on App Store
Get started on Google Play

4. Break things down

Tackling large tasks at once can feel like having to climb Mount Everest in one day. You may be able to. But you can also get to the top if you break your hike into smaller chunks. Large tasks are often the same.

You could choose to focus on the fact that you have to build a new app. Except you’ll instantly know it will take forever and you’ll probably feel paralyzed at the thought of taking even just one step.

The solution? Take it one step at a time. Instead of thinking you have to build an app, start by prioritizing creating the design. Then look at the menu, and then at each functionality. This will make it easier to start and checking items off of your to-do list will be motivating and will keep you going. 

5. Play games

Sometimes, to improve executive function, you need to think outside the box. Games and similar activities can be a great way to work on your core executive functions.

For instance, to improve your working memory, you can try:

  • Group storytelling. One person in the group starts a story. The next person will quickly repeat what the previous person said, then add to the story, and so on. This helps you work both your memory and your analytical and improvisation skills.

If you want to improve your cognitive flexibility, you can:

  • Try improvisation. Take a class or engage in a play with friends. It doesn’t have to be something related to storytelling. Music, dance, and other activities that require improvisation and spontaneity work just as well.
  • Play think-outside-the-box games. Pick an object and try to find a different, less common use for it. For instance, your favorite mug is great for drinking tea and coffee, but it could also become a small flower pot. A shoebox will usually be where you keep your shoes. Unless you have a cat, in which case it will be the cat’s home. But you can also use it to store cables, chargers, and other things that clutter your living room.

Finally, if your goal is improving inhibitor control, there are a few fun activities you can try.

  • Play music with a band. You don’t have to be the next Freddie Mercury. But this fun activity can help you get better at waiting your turn in group activities and contributing only when necessary.
  • Try acting. Whether you take actual acting lessons or engage in a little dramatic play with friends, this activity helps you become better at staying in character and controlling your emotions.

Final thoughts

The executive function is critical in many aspects of your life, from work to relationships. Having ADHD often comes with executive functioning differences. Simple things like focusing on a task, keeping things organized, or being on time for an important meeting can be challenging.

Luckily, there are many things you can do to improve your executive function. Using a planner and writing things down are simple things anyone can try. But don’t be afraid to get creative either. ADHD is a lifelong condition, so find ways to improve executive function without adding more stress to your plate.

ADHD at work: How to improve executive function
March 22, 2024

ADHD at work: How to improve executive function

ADHD folks can enhance their executive function—key for focus, memory, and emotional regulation—through strategies like writing down key information, using planners, practicing mindful reactions, breaking tasks into smaller steps, and engaging in cognitive-boosting activities. These approaches help manage daily challenges more effectively, improving both personal and professional aspects of life for those with ADHD.

Georgina Shute

Georgina is an ADHD coach and digital leader. She set up KindTwo to empower as many people as possible to work with Neurodiversity - not against it.

Contents:

  • Introduction
  • What is executive function?
  • Signs of executive function differences
  • 5 tips to improve executive function
  • Final thoughts

Introduction

You want to be on time. And yet, you’re always late. You want to remember an extremely important piece of information. Yet, it somehow always evades your mind when you least expect it. Focusing on tasks for extended periods feels harder than climbing mountain after mountain and you find it hard to control your emotions. 

If you have ADHD, you likely struggled with one or more of these issues. They can be signs of executive functioning differences and often go hand in hand with ADHD. While they can make life challenging, they’re not insurmountable obstacles. Here’s everything you need to know to improve executive function.

What is the executive function?

Executive function is a set of processes and mental skills that help you manage emotions, thoughts, and behaviors. People with good executive function find it easy to make plans, organize their time, and control their emotions.

There are three core executive functions:

  • Inhibitor control
  • Working memory
  • Cognitive flexibility.

Inhibitor control governs attention and behavior. Resisting temptations, thinking before you speak, staying focused on a task for as long as needed, having discipline, and persevering all require inhibitor control. 

The working memory is the capacity to remember and use information you previously memorized. Short-term memory doesn’t require manipulating information, so it doesn’t belong in this category. A good working memory helps you reflect on the past, analyze events, relate ideas to one another, and make sense of events that unfold over time.

Finally, cognitive flexibility helps you adjust to unexpected change quickly, think outside the box, look at a situation from various perspectives, and understand and admit when you’re wrong.

ADHD and executive function—what is the connection?

When someone struggles with one or more core executive functions, they likely have executive functioning differences. It’s an issue anyone can have, but it seems to be more commonly associated with ADHD. 

In children with ADHD, around 50% experience signs of executive functioning differences. We don’t know what the numbers look like in adults. But a 2021 study looked at 39 college students, 19 of whom had ADHD. Of them, the participants with ADHD who also showed high hyperactive-impulsivity preferred small tasks, followed by immediate rewards.

This preference for short-term results and complete disregard for future long-term rewards is a classic sign of executive functioning differences. While the study is small, it is a powerful sign that people with ADHD continue to struggle with executive functioning differences throughout adulthood.

Signs of executive functioning differences

You have ADHD and maybe struggle to focus. Does that mean you have executive functioning differences? It could be, but the issue is more complex. There’s no definitive, formal diagnosis of these differences. But there are a set of signs to look for. These include: 

  • Difficulty focusing
  • Difficulty meeting deadlines
  • Forgetting things
  • Challenges with task prioritization
  • Difficulty being somewhere on time, no matter how much you try
  • Difficulty regulating emotions. 

If one of these signs happens once or twice, it’s not an issue. Anyone can forget something or be late for an event at some point in their lives. But for people with executive functioning differences and ADHD, these signs reoccur often, impacting their quality of life.

5 tips to improve executive function with ADHD

Struggling with executive functioning differences signs day after day can be exhausting. Blaming and hating yourself won’t get you anywhere. There’s nothing inherently wrong with you. Your brain simply functions a little bit differently. Luckily, there are things you can do to improve your executive function.

1. Write things down

Have you ever thought, “There’s no way I’ll forget this, no need to write it down”, only to realize days, weeks, or months later that information has completely vanished from your memory?

The working memory is one of the core executive functions, and one many people with ADHD struggle with. Luckily, there’s a quick fix: writing everything down. It may not improve your memory, but you’ll have a reference to go back to whenever you need it.

If taking notes feels challenging or isn’t available to you at a certain moment, get creative. For instance, you can use the voice recorder function on your phone to save important thoughts.

2. Use a planner

Getting organized with ADHD can be a nightmare. Tasks keep piling up with no end or escape in sight. It may sound cliche, but a planner can go a long way to making your life easier and improving your executive function.

New tasks will keep appearing. But it will be easier to keep everything organized and know what’s coming. There’s no right or wrong approach to planners. You can write everything down in your journal, doodle on a poster to hang on the wall or use an app. 

You can have it all as a plain list of to-dos, or use a visual planner, adding colors or images to help you navigate through tasks quicker. We may be biased, but we recommend the Tiimo Daily Planner. It not only lets you create a to-do list, but you can also assign time slots for each task, as well as colors and stickers.

3. Breathe before you react

Overreacting, speaking before you think, and saying things you don’t mean are things people with ADHD often struggle with and are a direct consequence of having little to no inhibitor control. It is often an impulse that’s hard to correct, but unfortunately, can have disastrous effects both at work and in your personal life.

One way to gain more control over your emotions is to remind yourself to take a breath before reacting to something. Whether you feel you’re getting angry or want to express a strong opinion, take a deep breath (or two) before you verbalize your thoughts. 

Breathing in these situations can help you find a sense of calm and realize that what you are about to say may be too harsh.

4. Break things down

Tackling large tasks at once can feel like having to climb Mount Everest in one day. You may be able to. But you can also get to the top if you break your hike into smaller chunks. Large tasks are often the same.

You could choose to focus on the fact that you have to build a new app. Except you’ll instantly know it will take forever and you’ll probably feel paralyzed at the thought of taking even just one step.

The solution? Take it one step at a time. Instead of thinking you have to build an app, start by prioritizing creating the design. Then look at the menu, and then at each functionality. This will make it easier to start and checking items off of your to-do list will be motivating and will keep you going. 

5. Play games

Sometimes, to improve executive function, you need to think outside the box. Games and similar activities can be a great way to work on your core executive functions.

For instance, to improve your working memory, you can try:

  • Group storytelling. One person in the group starts a story. The next person will quickly repeat what the previous person said, then add to the story, and so on. This helps you work both your memory and your analytical and improvisation skills.

If you want to improve your cognitive flexibility, you can:

  • Try improvisation. Take a class or engage in a play with friends. It doesn’t have to be something related to storytelling. Music, dance, and other activities that require improvisation and spontaneity work just as well.
  • Play think-outside-the-box games. Pick an object and try to find a different, less common use for it. For instance, your favorite mug is great for drinking tea and coffee, but it could also become a small flower pot. A shoebox will usually be where you keep your shoes. Unless you have a cat, in which case it will be the cat’s home. But you can also use it to store cables, chargers, and other things that clutter your living room.

Finally, if your goal is improving inhibitor control, there are a few fun activities you can try.

  • Play music with a band. You don’t have to be the next Freddie Mercury. But this fun activity can help you get better at waiting your turn in group activities and contributing only when necessary.
  • Try acting. Whether you take actual acting lessons or engage in a little dramatic play with friends, this activity helps you become better at staying in character and controlling your emotions.

Final thoughts

The executive function is critical in many aspects of your life, from work to relationships. Having ADHD often comes with executive functioning differences. Simple things like focusing on a task, keeping things organized, or being on time for an important meeting can be challenging.

Luckily, there are many things you can do to improve your executive function. Using a planner and writing things down are simple things anyone can try. But don’t be afraid to get creative either. ADHD is a lifelong condition, so find ways to improve executive function without adding more stress to your plate.

Read more

September 6, 2024

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Get started with Tiimo’s innovative, neuroinclusive planning tools with guidance from Inclusion and Belonging Lead, Beaux. This course covers Tiimo’s core iOS features, showing you how to organize tasks, schedule reminders, and focus your day visually. Created with neurodivergent folks in mind, Tiimo makes planning intuitive, flexible, and fun by breaking down tasks, building routines, and customizing reminders with colors, icons, and visuals. Discover how Tiimo’s tools can help you manage your day more effectively, whether it’s for work, study, or daily self-care.

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Discover the transformative power of body doubling with Tiimo's Inclusion and Belonging Lead, Beaux. This course explores the science and practical applications of body doubling, or working alongside another person or group to enhance focus and productivity. Designed for neurodivergent folks, this course offers strategies to use body doubling for various tasks, from work and study to self care and daily chores. Learn how to create supportive environments that improves task initiation, completion, and overall productivity.

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Tiimo for web is here, bringing all the planning tools you love to your desktop with a bigger, easier-to-use layout. Seamlessly synced with the mobile app, Tiimo for web makes organizing your week simple and keeps you focused, wherever you plan.
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Discover Tiimo's web planner

Tiimo for web is here, bringing all the planning tools you love to your desktop with a bigger, easier-to-use layout. Seamlessly synced with the mobile app, Tiimo for web makes organizing your week simple and keeps you focused, wherever you plan.

Read More