By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
This is the seventh article in an eight-part series exploring the core executive functions and how ADHD affects them. Planning and problem-solving, essential executive functions, enable us to set goals, organize steps, and find solutions to challenges. These skills are crucial for managing daily life, achieving long-term objectives, and adapting to new situations.
For individuals with ADHD, difficulties with planning and problem-solving can result in disorganization, procrastination, and overwhelm when faced with complex tasks. In this article, we’ll explore what these executive functions entail, how ADHD impacts them, and practical strategies to strengthen these skills.
What Are Planning and Problem-Solving?
Planning involves identifying a goal, breaking it into manageable steps, and creating a sequence to accomplish it.Problem-solving refers to the ability to analyze a situation, identify challenges, and develop effective solutions.
Together, these skills allow us to:
Set priorities and allocate resources.
Anticipate obstacles and prepare for them.
Stay organized and adapt to unexpected changes (Barkley, 2012).
Why Are Planning and Problem-Solving Important?
Planning and problem-solving are essential for:
Time Management: Organizing schedules and tasks to meet deadlines.
Decision-Making: Evaluating options and choosing the most effective path forward.
Crisis Management: Responding to unexpected challenges with flexibility and creativity.
Without these skills, tasks can feel overwhelming, and it becomes difficult to achieve long-term goals or manage daily responsibilities effectively.
How ADHD Impacts Planning and Problem-Solving
ADHD disrupts planning and problem-solving by impairing the brain’s ability to organize, prioritize, and follow through on tasks. Here’s how this manifests:
1. Difficulty Breaking Tasks Into Steps
ADHD brains often struggle to break large goals into smaller, actionable pieces. A task like “plan a party” might feel insurmountable because the steps (e.g., sending invitations, organizing food, etc.) aren’t naturally clear.
2. Trouble Prioritizing
Deciding what’s most important can be challenging for individuals with ADHD. All tasks may feel equally urgent—or not urgent at all—leading to procrastination or misplaced focus.
3. Overwhelm with Complexity
Complex problems can feel paralyzing for those with ADHD, as managing multiple variables at once taxes working memory and organizational skills.
4. Inconsistent Follow-Through
ADHD often causes individuals to start projects with enthusiasm but struggle to complete them, particularly if the initial excitement fades or new challenges arise.
Why ADHD Behaviors Can Seem Disorganized or Reactive
Deficits in planning and problem-solving can result in behaviors that others interpret as disorganized, careless, or reactive. Examples include:
Missed Deadlines: Struggling to map out the steps needed to complete tasks on time.
Avoiding Decisions: Postponing choices due to uncertainty or overwhelm.
Last-Minute Scrambles: Relying on urgency to generate enough focus to complete tasks.
These behaviors are rooted in neurological differences, not laziness or lack of responsibility.
Strategies to Strengthen Planning and Problem-Solving in ADHD
While planning and problem-solving can be challenging for individuals with ADHD, targeted strategies and external supports can help:
1. Use Visual Planning Tools
Externalize plans to reduce the mental load. For example:
Create mind maps to organize ideas visually.
Use calendars or task management apps to outline steps and deadlines.
2. Break Tasks Into Small, Concrete Steps
When facing large projects, break them into bite-sized tasks. For example:
Instead of “plan a vacation,” break it into “research destinations,” “book flights,” and “pack bags.”
Focus on completing one step at a time to avoid overwhelm.
3. Establish Priorities with a Decision Matrix
Use simple frameworks to determine what’s most important. For example:
Label tasks as “urgent” or “non-urgent” and “important” or “non-important” to clarify where to focus your energy.
4. Incorporate Brainstorming Sessions
When problem-solving, allow yourself time to brainstorm multiple solutions without judgment. Writing down ideas or talking them through with someone else can help generate clarity.
5. Use Timers to Stay on Track
Set timers or alarms to keep yourself accountable while working on tasks. For example:
Work on a project for 25 minutes, then take a 5-minute break.
Use alarms to signal transitions between steps in your plan.
6. Seek Feedback and Support
Collaborate with trusted friends, colleagues, or a coach who can provide guidance and feedback on your plans. Sometimes, an outside perspective can help you spot gaps or inefficiencies.
7. Celebrate Small Wins
Reward yourself for completing steps along the way. Recognizing progress—even small milestones—can boost motivation and reduce the sense of overwhelm.
Final Thoughts
Planning and problem-solving are critical executive functions that help us navigate life’s challenges and achieve our goals. For individuals with ADHD, impairments in these areas can lead to disorganization, procrastination, and frustration. However, with the right strategies and tools, these skills can be developed and improved.
This article is the seventh in an eight-part series on executive functioning and ADHD. If you missed the earlier articles on self-awareness, inhibition, working memory, emotional regulation, or self-motivation, check them out to learn more about how ADHD impacts these essential skills. Stay tuned for the final article in the series, where we’ll explore flexible thinking and its role in ADHD.
References
Barkley, R. A. (2012). Executive functions: What they are, how they work, and why they evolved. Guilford Press.
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