By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
This is the final article in an eight-part series exploring the seven core executive functions and how ADHD affects them. Throughout this series, we’ve unpacked the complexities of self-awareness, inhibition, working memory (verbal and non-verbal), emotional self-regulation, self-motivation, and planning and problem-solving. Now, we’ll tie everything together by illustrating how these executive function deficits show up in daily life for an adult with ADHD.
Understanding these struggles isn’t about assigning blame or excusing behavior—it’s about recognizing that these challenges are rooted in brain development and require support, not judgment. Let’s explore how these deficits create genuine hurdles in an adult’s day, and how they can be navigated with compassion and evidence-based strategies.
Morning Chaos: Self-Awareness and Inhibition
The alarm goes off, but instead of feeling ready to start the day, you hit snooze. You planned to wake up early to exercise and get ahead on work, but your brain struggles to connect that intention with action. Self-awareness (the ability to reflect on your goals and behaviors) feels out of reach in the grogginess of the morning, and inhibition (the ability to resist hitting snooze) isn’t kicking in (Barkley, 2012).
Eventually, you’re rushing out the door, but you forget your keys and wallet. You were so focused on leaving quickly that you didn’t pause to reflect on what you needed, a common struggle linked to impaired self-awareness and working memory.
At Work: Non-Verbal Working Memory and Emotional Self-Regulation
You sit down at your desk, ready to tackle the day’s tasks. But the first email you open sends your stress levels skyrocketing—it’s a reminder about a deadline you completely forgot. Non-verbal working memory, which helps you hold mental images of your goals and timelines, failed to keep that deadline on your radar (Barkley, 2012).
You feel panic bubbling up, but emotional self-regulation struggles make it hard to calm down and prioritize. Instead of breaking the task into manageable steps, you hyperfocus on the urgency, bouncing between emails and tasks without completing anything. Co-workers might see you as flustered or disorganized, but the root cause is a genuine difficulty in regulating your emotions and focusing on long-term goals.
Lunchtime Distraction: Inhibition and Verbal Working Memory
It’s lunchtime, but instead of sticking to your plan to prepare a healthy meal, you impulsively decide to order takeout. The smell of a co-worker’s food distracted you, and your inhibition (the ability to pause and reflect before acting) wasn’t strong enough to resist.
As you eat, you try to mentally rehearse what to say in an afternoon meeting, but your verbal working memory—the mental “to-do list” that guides actions—can’t seem to hold onto the key points. You scribble notes frantically, but by the time the meeting begins, the anxiety of forgetting has already set in.
Afternoon Energy Crash: Self-Motivation and Problem-Solving
By mid-afternoon, you’re staring at your computer, knowing you need to finish a report. But self-motivation, the internal drive to push through less stimulating tasks, isn’t there. The ADHD brain craves immediate rewards, and this report offers none (Barkley, 2012).
You decide to check social media “for just a minute,” but an hour later, the report remains untouched. Problem-solving feels equally daunting—breaking the task into smaller steps or identifying a starting point seems impossible. The clock is ticking, and the panic rises again.
Evening Overwhelm: Emotional Self-Regulation and Planning
After work, you’re invited to a friend’s dinner party. You want to go, but the emotional and cognitive exhaustion of the day has left you drained. Emotional self-regulation difficulties make it hard to recover from stress, and planning deficits make getting ready for the party feel like an overwhelming chore.
Instead of decompressing or attending the party, you sit on the couch scrolling through your phone, feeling guilty for not following through on plans but unable to muster the energy to act.
The Big Picture: Humanizing ADHD Executive Function Challenges
What might look to others like irresponsibility, laziness, or carelessness is, in reality, a genuine neurological struggle. ADHD impacts the prefrontal cortex, the brain’s center for executive functioning, making it harder to regulate impulses, plan ahead, manage emotions, and sustain motivation.
Why These Deficits Are Rooted in Brain Development
Research has shown that ADHD brains develop differently, particularly in regions associated with executive functioning. These differences result in challenges with:
Delayed gratification (difficulty waiting for rewards).
Time perception (time feels abstract or slippery).
Emotional intensity (strong reactions that are difficult to regulate) (Barkley, 2012).
These are not character flaws but neurological realities that require understanding and tailored support.
Moving Forward: Strategies and Compassion
For adults with ADHD, acknowledging these struggles is the first step toward finding solutions. Here are some overarching strategies based on the executive functions covered in this series:
Self-Awareness: Use journaling or therapy to reflect on patterns and behaviors.
Inhibition: Create external reminders to pause, like sticky notes or timers.
Non-Verbal Working Memory: Use visual aids, calendars, and alarms to track goals and deadlines.
Verbal Working Memory: Repeat instructions out loud or record them in voice memos.
Emotional Self-Regulation: Practice mindfulness or calming routines to recover from stress.
Self-Motivation: Pair tasks with rewards or accountability partners.
Planning and Problem-Solving: Break tasks into small steps and externalize plans using checklists or apps.
Final Thoughts: Wrapping Up the Series
This eight-part series has explored the seven executive functions and how they impact adults with ADHD. From self-awareness to planning and problem-solving, these interconnected skills shape how we navigate life, work, and relationships.
For individuals with ADHD, these deficits are not excuses but genuine challenges rooted in brain development. With understanding, support, and evidence-based strategies, it’s possible to overcome these hurdles and thrive.
If you’ve been following this series, thank you for taking the time to learn about ADHD and executive functioning. Whether you’re someone with ADHD or someone supporting a loved one, remember: these struggles are real, but so is the potential for growth and success with the right tools and mindset.
References
Barkley, R. A. (2012). Executive functions: What they are, how they work, and why they evolved. Guilford Press.
Comments