Executive Function and ADHD: How It Impacts Daily Life and What You Can Do About It
If you live with ADHD, you’ve probably been told you’re “disorganised,” “unreliable,” or “easily distracted.” What’s really happening is something far more complex: a neurological difference in executive functioning — the brain’s ability to plan, prioritise, remember, and self-regulate.
“Executive function is like the brain’s CEO,” explains Sarah Phelan, CEO of Autism Services Group (ASG). “When ADHD is involved, that CEO might be brilliant, creative, and fast-thinking — but constantly double-booked.” (source: CHADD – Barkley on Executive Function)
What Is Executive Function?
Executive function refers to a set of cognitive processes that help us manage daily life:
Working memory (holding information in mind)
Flexible thinking (adapting to change)
Inhibitory control (resisting distractions or impulses)
When these processes are disrupted, daily life becomes chaotic — not because of laziness or lack of willpower, but because the brain’s management system works differently.
How Executive Dysfunction Shows Up in ADHD
Adults and children with ADHD may experience:
Chronic lateness or missing deadlines
Difficulty prioritising tasks
Forgetting appointments or losing items
Intense bursts of focus (hyperfocus) followed by burnout
Struggling to start or finish projects
“I often see adults who are incredibly capable but inconsistent,” Sarah says. “They can deliver a project brilliantly one week, and the next week it all falls apart. That inconsistency isn’t a character flaw — it’s neurological.”
The Emotional Impact
Executive dysfunction doesn’t just cause practical problems — it often leads to shame, guilt, and anxiety. People internalise these struggles as personal failings.
Learning how ADHD affects executive function helps reframe the narrative from “I’m lazy” to “I need systems that work with my brain, not against it.”
Strategies That Work (ADHD Foundation resources)
Externalise tasks – Use alarms, sticky notes, or digital planners instead of relying on memory.
Use “body doubling” – Working alongside another person increases accountability.
Break large tasks into small wins – Reward yourself after each micro-goal.
Automate decisions – Routine meals, clothes, or workflows reduce decision fatigue.
Seek professional support – Coaching, therapy, or structured ADHD programmes can help.
🔗 Explore ADHD assessments and support at ASG
The Role of Self-Compassion
“You can’t shame someone into better executive function,” Sarah adds. “You can only support them into it. Once people understand that, everything changes.”
Executive function isn’t about perfection — it’s about progress. With self-awareness and the right tools, people with ADHD can transform how they work, live, and relate to others.
Conclusion
Understanding executive function turns confusion into clarity. When you realise your brain isn’t broken — just wired differently — you can design systems that bring out your strengths.
“Neurodivergence isn’t a limitation,” Sarah concludes. “It’s a design difference. Once you understand that, you stop fighting yourself and start thriving.”
