“When you learn a practice like being mindfully aware, you activate and then strengthen the executive circuits of the brain responsible for such things as attention, regulating emotions, being flexible in your responses, insightful, empathic, and even being wise.” —Lidia Zylowska, MD, The Mindfulness Prescription for Adult ADHD
Improving executive functioning for people with ADHD typically involves identifying strategies and tools which can support skill deficits or alleviate symptoms. Since ADHD can impact the brain in so many different ways, and every person with ADHD experiences different symptoms and severity of symptoms, enhancing executive functioning is a very personal and individualized process. Depending on your symptoms, you may find the following useful places to start:
- Time management strategies:
- Using visual timers or time-tracking apps
- Breaking tasks into smaller, timed chunks (e.g., Pomodoro Technique)
- Creating and following structured daily schedules
- Organization techniques:
- Implementing color-coding systems for files, notes, or tasks
- Using digital or physical planners to track appointments and deadlines
- Designating specific places for important items to reduce misplacement
- Task prioritization:
- Utilizing to-do lists with clear prioritization markers
- Employing the Eisenhower Matrix to categorize tasks by urgency and importance
- Setting reminders for important tasks or deadlines
- Memory aids:
- Using smartphone apps or digital assistants for reminders and alerts
- Creating mnemonic devices for important information
- Keeping a centralized note-taking system (digital or physical)
- Attention regulation:
- Practicing mindfulness meditation to improve focus
- Using noise-cancelling headphones or white noise machines to minimize distractions
- Creating a dedicated, clutter-free workspace
- Impulse control strategies:
- Implementing a "pause and reflect" routine before making decisions
- Using visual cues or reminders to reinforce desired behaviors
- Practicing cognitive behavioral techniques to recognize and manage impulsive thoughts
- Emotional regulation:
- Engaging in regular physical exercise to manage stress and mood
- Learning and practicing relaxation techniques like deep breathing or progressive muscle relaxation
- Keeping a mood journal to identify triggers and patterns
- Medication management:
- Working with a healthcare provider to find the right medication and dosage
- Consistently taking prescribed medications as directed
- Regularly reviewing and adjusting treatment plans with medical professionals
- Environmental modifications:
- Reducing clutter and organizing living/working spaces
- Using visual aids like calendars, whiteboards, or sticky notes for reminders
- Creating routines and habits to automate common tasks
- Skill-building exercises:
- Engaging in brain-training games or apps designed to improve executive functions
- Practicing task-switching exercises to enhance cognitive flexibility
- Working with an ADHD coach or therapist on specific skill deficits
