Executive dysfunction can occur with ADHD. Some ways you can manage it include keeping tasks visible, breaking up tasks, and setting alarms for time-based events.

Executive dysfunction is a group of symptoms that can arise from a disruption in one’s ability to manage one’s thoughts, feelings, and actions. This may make it more difficult to handle various tasks, such as organizing and planning, or managing time.

While it is not an official symptom, you may still experience executive dysfunction if you have attention deficit hyperactivity disorder (ADHD).

If you experience executive dysfunction, that does not mean that you are less smart or less capable. Rather, your brain works differently. There are a few things you can do to manage symptoms of executive dysfunction.

Several executive dysfunction symptoms can overlap with ADHD symptoms. These can include:

  • becoming distracted when completing tasks
  • experiencing difficulty organizing, such as managing schedules, activities, and materials
  • forgetting important dates, meetings, or appointments
  • running late to meetings and appointments
  • losing essential items needed for daily tasks
  • not having the motivation to complete certain tasks
  • experiencing difficulty regulating emotions
  • making impulsive decisions
  • experiencing difficulty meeting deadlines
  • experiencing difficulty switching between tasks

While you cannot obtain a diagnosis for executive dysfunction, your doctor can assess its severity and impact on your daily life through executive functioning tests, such as the Barkley Deficits in Executive Functioning Scale (BDEFS).

If you have ADHD, ADHD treatment may help improve your executive functioning. Medications can include stimulant and non-stimulant options, depending on your medical history and individual needs.

Cognitive behavioral therapy (CBT) is another option. CBT can help you explore the ways your emotions and thoughts affect your actions. When these patterns are identified, you can develop new coping strategies.

A combination of medication and CBT may be more effective than either on their own.

There are a few strategies you can implement to improve executive function. It may take some trial and error to figure out which strategies work for you, if any.

Keep tasks visible

If you frequently forget important dates or meetings, it may be beneficial to have your tasks visible at all times. This can look like a whiteboard, a spreadsheet, or a digital calendar application.

If you use a whiteboard, you can hang it above your desk or workspace to keep it in your line of sight. If you are using a digital medium, you may be able to set the application to open upon starting up your devices.

Having your schedule laid out in a visual format can help you remember important dates, deadlines, and tasks. Being able to “check off” each task as you complete it may help motivate you, as well.

Have routines

Having the structure of a routine may be beneficial for individuals with ADHD. For example, if you work in an office, the structure of a morning routine may help you avoid being late.

The same can go for when you are leaving work or home to go to other events, such as meeting friends. You can implement a routine for when you are leaving to meet up with others.

Example routine

If you have to be in the office at 9 a.m., and your commute is 30 minutes long, you may consider a routine like this one:

  • 6:45 a.m. – Wake up
  • 7:00 a.m. – Meditate or journal
  • 7:15 a.m. – Brush your teeth and make the bed
  • 7:30 a.m. – Get dressed
  • 7:45 a.m. – Make breakfast and coffee
  • 8:00 a.m. – Eat
  • 8:15 a.m. – Leave for work

By setting yourself up to leave your house early, you can account for any traffic or other unforeseen delays in your commute to ensure you arrive comfortably on time.

Break up tasks

Breaking up larger tasks into smaller subtasks can make them feel less daunting. Completing smaller subtasks can help you build momentum to get the task done.

Taking breaks from completing tasks is also important. It can help you decompress and prevent you from feeling burned out.

Ask for written instructions

For really large or intricate tasks, you may benefit from written instructions. This can help you remember everything you need to do. It can also help you visualize how you can break down the task into smaller subtasks.

Set alarms

If alarms are too jarring, time-based reminders also work. Either of these can remind you what you need to get done and when. They also serve as a backup to your to-do list or schedule.

Tag important belongings

Having trackers like AirTags can help you quickly locate important items if you tend to lose them. This can save you time searching for them and relieve anxiety about not knowing where an item is.

Some items you may want to tag include:

  • keys
  • wallet
  • electronics, such as laptops and headphones
  • bags you use every day
  • folders containing important documents

Automate payments

You may be able to automatically pay some bills or credit cards. This can help you avoid late fees if you happen to forget.

You can check with your bank and other service providers to see if this is an option.

Executive dysfunction can occur alongside ADHD. While executive dysfunction is not an official symptom of ADHD, many of the symptoms are similar, and you may find that you experience both.

Getting treatment for ADHD can be an effective way to manage symptoms of executive dysfunction. This can include medication or therapy, or a combination of the two.

Some other strategies that can help you manage executive dysfunction include asking for written instructions, automating payments, and tagging important items.