For Adult ADHDers: 3 Simple Ways to Improve Executive Functioning
Struggling to complete — or even start — your to-do list? The ADHD brain has a variable attention span, motivated by interests rather than by priorities. A neurodiversity-affirming therapist explains how to stay focused and get things done — even the tasks that you dread doing.
What is ADHD?
ADHD is a neurotype, or brain-body system, that diverges from “typical” norms of communication, information-processing, social behavior, and sensory experiences.
In clinical terms, ADHD stands for “Attention Deficit Hyperactivity Disorder.”
Within the neurodiversity-affirming movement, ADHD is alternatively referred to as…
ADH – Attention Deficit Hyperactivity, without the “disorder” part. When we’re not pressured to achieve capitalist standards of productivity and compliance, ADHD is not actually a disorder. It’s simply a way of being.
VAST – Variable Attention Stimulus Trait, which describes the features of this neurotype in a non-pathologizing and non-medicalized way. Most ADHD-ers don’t actually have a “deficit” of attention – rather, their attention varies. The VAST nervous system is motivated by interests and passion, rather than by priorities and obligations.
A person with ADHD/VAST may hyperfocus on an interesting task for hours (e.g., researching the evolutionary history of frogs), but struggle to initiate a boring task that would take 5 minutes (e.g., paying their car insurance bill).
Many ADHDers have so much attention, going in different directions, that it can be hard to know how to harness it.
What are ADHD traits?
While individual experiences vary, ADHD is generally characterized by:
novelty-seeking behavior
fluctuating attention span
tendency toward verbal processing
interest-based nervous system (high capacity to focus on topics of interest/passion, and troubles focusing outside of areas of interest)
difficulty regulating emotions & impulses
sensitivity to perceived rejection (also known as RSD: rejection sensitivity dysphoria)
recognition responsive euphoria (positive response to perceived encouragement)
demand avoidance (also known as PDA: persistent drive for autonomy)
sensitivity to injustice
ADHD can overlap with other neurotypes, such as autism, high sensitivity, sensory processing disorder, dyslexia, and more. Therefore, the traits of ADHD can co-mingle with other neurodivergent traits.
What’s the link between ADHD & executive functioning challenges?
Many ADHDers struggle with executive functioning skills, such as time management, organization, planning, and initiation and completion of tasks.
If this sounds like you, check out the following tips.
They’re designed to work with your interest-based, attention-variable nervous system so that you can achieve your goals without suppressing your natural (and brilliant!) neurotype.
EXECUTIVE FUNCTIONING TIP #1
Gamify it.
If you’ve spent the whole day doing everything except the thing you’re supposed to do (let’s say, cleaning your room), chances are, that pesky task on your to-do list simply isn’t interesting to you.
So ask yourself:
How can I make X task seem interesting?
How can I make this into a game or quest?
This reframe may light up your brain and generate just enough motivation to start doing it. Here are a few ways to gamify a task:
Set a timer: Challenge yourself to complete the task within a specific time limit.
Create a reward system: Treat yourself to something you enjoy after completing the task.
Turn it into a competition: Race against yourself or a friend to see who can finish first.
Imagine a scenario: Pretend you’re a superhero on a mission or a detective solving a case.
For example, instead of telling yourself you’re “cleaning your room,” imagine you’re a treasure hunter searching for hidden gems. Each piece of clutter you remove is a clue leading you closer to your goal.
EXECUTIVE FUNCTIONING TIP #2
Get a body-double.
Body-doubling is the act of working alongside someone else, even if you’re both doing different tasks.
The mere presence of another person can provide the accountability and motivation you need to stay focused.
Think of it like having a workout buddy. When you’re training with someone else, you’re less likely to skip a workout or slack off.
The same principle applies to other tasks, like answering emails, doing the dishes, or chopping vegetables. You and your body double’s nervous systems will mirror each other, co-regulating and synchronizing to the same rhythm.
Body-doubling can work well in person or via video/phone call (where you can see/hear the other person engaging in a parallel task).
In some cases, you can recruit someone you know (friend, partner, roommate) to be your body-double. If that’s not possible, try going to a public place, like a coffee shop, library, or gym. The presence of other people can act as your body-double.
Coffee shops — a great place for body-doubling.
Choose your location based on the activity you’re trying to do. Coffee shops are great for emails and remote work; libraries are ideal for reading and studying; and gyms are perfect for body-double workouts.
If you prefer not to go out in public, search for online co-working groups. These groups provide a virtual body-doubling experience, which can work just as well as in-person body-doubling.
EXECUTIVE FUNCTIONING TIP #3
Automate, automate, automate.
Automation is a powerful tool for ADHDers, helping to free up mental energy and reduce the cognitive load of remembering and completing tasks. Here are some examples.
Set up automatic payments. Unless there’s a reason you need to pay manually, go ahead and automate your bills, subscriptions, and other recurring expenses. (And better yet, cancel the subscriptions that you barely use and forgot you even had — goodbye, money leak!) This allows you to avoid late fees and reduce the stress of waking up in the middle of night and wondering, “oh shoot, did I forget to do that?!”
Use scheduling apps, like Google Calendar, to mark appointments, set reminders, and track deadlines. Consider adding weekly, monthly, and seasonal reminders for important tasks — like paying taxes, renewing insurance (health, dental, home, vehicle, pets, etc.), and scheduling check-ups (doctor, dentist, specialty providers, vehicle tune-ups, tire changes, etc.).
Use task management apps, like Asana, to create to-do lists, set priorities, and track progress. Since your brain might not naturally prioritize tasks in order of importance, look for technology that’ll fill in the gaps for you – because you don’t have to do it all!
In task management apps like Asana, you can set deadlines (and receive reminders), as well as organize tasks into lists based on priority or type of activity. For example, you could create a list called “Quick 5-Minute Tasks” and another called “Urgent Tasks Over 30 Minutes.”
Then, block off a time in your calendar to actually do those tasks. And maybe get a body-double, or gamify the task itself, to make it even easier for you.
(See how these tips all build on each other?)
In summary…
There are many ways to improve executive functioning and find your flow as a person with ADHD. Next time you feel stuck on your to-do list, ask yourself these 3 questions:
How can I turn this task into a game?
Can I find a body-double to get this task done?
Can I automate this task next time (making life easier for my future self)?
Looking for a neurodivergent-affirming therapist who can support you in navigating your ADHD experiences?
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About the Author
Liz Zhou is holistic trauma therapist providing virtual therapy services in Colorado. She helps highly sensitive, neurodivergent adults and couples heal from the past and connect with their authentic selves. Liz’s specialties include EMDR, IFS, psychedelic integration, and therapy intensives.
