Executive function shapes how we plan, organise, and regulate behaviour—it’s the brain’s command centre for achieving goals and managing daily life. For adults with ADHD, executive dysfunction can create obstacles in work, relationships, and personal development, often leading to frustration and self-doubt. But by understanding these cognitive processes and employing effective strategies, individuals can build skills to navigate life more smoothly.
How Executive Function Develops—and Why ADHD Delays It
In a neurotypical brain, executive function skills develop gradually, with self-awareness emerging around age two and planning/problem-solving maturing by age 30. However, adults with ADHD often experience a developmental delay of 30–40% in these skills, meaning their ability to regulate thoughts, emotions, and behaviours may function as if they were much younger. This delay explains why adults with ADHD may struggle with age-appropriate responsibilities, emotional regulation, and structured tasks compared to their peers.
Understanding the Executive Function Circuits in ADHD
Neuroscientists have identified four key brain circuits responsible for different aspects of executive functioning:
- The “What” Circuit – Governs working memory, decision-making, and planning. Impairment in this circuit can lead to forgetfulness, difficulty following plans, and struggles with organising tasks.
- The “When” Circuit – Controls time perception, sequencing, and coordination. Disruptions here explain time blindness, procrastination, and difficulty maintaining structured routines.
- The “Why” Circuit – Influences emotional regulation and motivation. Problems in this circuit lead to impulsivity, difficulties controlling emotional reactions, and trouble assessing long-term consequences.
- The “Who” Circuit – Manages self-awareness and reflection. Impairments can result in struggling to recognise behavioral patterns or understand how actions affect others.
Individuals with ADHD experience varying degrees of difficulty in these circuits—some may have strong working memory but weak emotional regulation, while others may struggle primarily with time management but remain highly aware of their behaviour.
The Seven Core Executive Function Skills
Executive function encompasses seven crucial abilities, all of which are typically weakened in ADHD:
- Self-awareness – The ability to monitor thoughts, behaviours, and emotions.
- Inhibition – Resisting impulsive actions or distractions.
- Non-Verbal Working Memory – Holding and visualising information for future use.
- Verbal Working Memory – Using internal speech for problem-solving.
- Emotional Self-Regulation – Managing emotional responses in a measured way.
- Self-motivation – Pushing through tasks without external reinforcement.
- Planning and Problem-Solving – Thinking strategically and adapting solutions.
Adults with ADHD typically lag behind neurotypical individuals in developing these skills, often feeling overwhelmed by age-related expectations that don’t align with their cognitive maturity.
Strategies for Strengthening Executive Function
While ADHD presents challenges, structured support and practical strategies can significantly improve executive functioning:
- Routine and Predictability – Building structured schedules to reduce decision fatigue.
- Time Management Tools – Using alarms, timers, or planners to compensate for time blindness.
- Breaking Down Tasks – Dividing complex projects into smaller, manageable steps.
- Mindfulness and Emotional Regulation – Engaging in meditation, therapy, or journaling to process emotions more effectively.
- Leveraging Assistive Technology – Apps for organisation, habit tracking, and financial planning.
- Seeking Workplace Accommodations – Under the Equality Act 2010, reasonable adjustments can be made to support ADHD-related struggles.
Seeking Support and Advocacy
Managing executive dysfunction requires external support and self-awareness. Many adults with ADHD benefit from coaching, therapy, and advocacy services, particularly when seeking workplace adjustments or educational accommodations. A care coordinator can assist with liaising with employers, accessing support services, and applying for individualised accommodations.
If you’re seeking guidance on improving executive function in adulthood, reach out to [email protected]—because ADHD doesn’t have to stand in the way of a successful and fulfilling life.
Find More ADHD Support on Instagram:
- @adhdfoundation – Leading charity supporting neurodiversity awareness.
- @adhduk – Resources and support for ADHD in work and education.
- @theadhdproject – Advocacy and personal experiences with ADHD management.
- @howtoadhd – Practical strategies for ADHD self-management.
- @neurodivergent_insights – Science-based explanations of neurodiversity.
- If you’re looking for Dr. Russell Barkley’s talk on executive function and ADHD, you can watch it here. He dives deep into how ADHD affects self-regulation, planning, and memory.