Executive Function Support for Adults with ADHD
Several months ago, I wrote a post on the characteristics of executive function skills and how they relate to ADHD. Executive function support is one of the best and longest-lasting treatment options for individuals diagnosed with ADHD, including adults.
Today, I want to introduce one of my colleagues, Krista Kilbane, to look more closely at executive function coaching for adults with ADHD. Krista is one of the most skilled executive function coaches and therapists I have ever worked with. Her approach to treatment is compassionate and practical. Thank you for your support Krista!
Written by Krista Kilbane, LCSW, ADHD CCSP, Certified Clini-Coach
As someone who lives with ADHD and has spent years supporting driven adults through their journey, I get it. ADHD isn't just a label or a challenge you outgrow. It's part of who you are. But that doesn’t mean you can’t live a fulfilling, aligned life. In fact, it’s my life’s mission to show you how possible that is—because I’ve been there myself.
So, let’s dive into something that makes all the difference: executive function. These are the essential mental skills that guide your ability to plan, organize, and manage your life. For adults with ADHD, this can feel like an uphill battle—but it’s one you can absolutely win.
What is Executive Function?
Executive function refers to the cognitive skills that allow us to focus, organize, and execute tasks. It includes memory, flexible thinking, and self-control—everything you need to manage daily life and responsibilities. For someone with ADHD, these skills can often feel elusive.
Here’s how executive function challenges show up:
Time Management Struggles: Losing track of time, missing deadlines, and underestimating how long tasks will take.
Organization Difficulties: Papers pile up, important items get lost, and things feel constantly out of place.
Task Initiation: Knowing you have to do something, but feeling unable to start, no matter how urgent it is.
Mood and Attitude: Trouble with frustration, feeling judged, angry, lack self-confidence.
These are just a few examples, and for many people with ADHD, these struggles are daily occurrences. But here’s the good news: with the right strategies, you can significantly improve your executive function.
I specialize in teaching my clients how to harness their executive function to create structure and promote environmental regulation. Once they master regulating their environment, I guide them through emotional regulation. This holistic approach is why I'm considered an expert in the field, and the numerous testimonials from clients with ADHD, just like me, are a testament to the success of my methods.
Harnessing executive function is essential not just for personal growth but also for creating an environment conducive to success. Once you learn to regulate your surroundings, you open the door to emotional regulation and more profound personal development.
ADHD is not just a challenge; it’s a superpower waiting to be harnessed. My passion lies in empowering individuals like myself to unlock its potential and leverage it for success.
Effective Strategies to Strengthen Executive Function
You’re not powerless against these challenges. With the right support, tools, and mindset, you can strengthen your executive function skills and bring order to the chaos.
1. Time Management Tools
Use timers, alarms, or time-blocking apps to set limits and structure your day. The Pomodoro Technique, which involves working in short bursts with regular breaks, can be particularly effective. Create daily to-do lists and categorize tasks into "urgent" and "important" columns to help prioritize better. Make sure the tools you create are easily seen as out of sight means out of mind.
2. Decluttering and Organization Systems
Start with small areas like a desk or drawer, and work your way up to more extensive organizing projects. If cleaning the house, start with one room at a time. Use labels, color-coding, and digital organization tools to keep your life in order. Consider keeping a “home” for every item you own, so you always know where it belongs.
3. Exercise and Diet
A healthy lifestyle has been proven to enhance cognitive function. Regular physical activity increases dopamine, a neurotransmitter that helps regulate attention and emotions. Proper nutrition, including foods rich in omega-3 fatty acids, can also help improve focus and brain health. Start out with small goals. Do not take on a new exercise program and a new diet at the same time. Baby steps so as to not overwhelm yourself.
4. Mindfulness and Meditation
Practicing mindfulness allows you to stay present and improve focus. It can also help with emotional regulation, allowing you to hit pause before making rash decisions. Even just 10 minutes of daily meditation can make a world of difference.
5. Self-Compassion
It’s important to remember that challenges with executive functioning are not a reflection of intelligence or capabilities. Beating yourself up over missed deadlines or disorganized spaces only adds to the stress. Instead, practice self-compassion. Recognize that living with ADHD means your brain works differently and that’s ok. Celebrating what you have accomplished and being kind to yourself will increase your motivation, not beating yourself up.
6. Build a Supportive Community
Having a supportive community can make a significant difference in managing ADHD. Surround yourself with people who understand your challenges and can provide encouragement. Whether it's a group, an online community, or close friends and family, having a network that offers empathy and practical support can help you navigate the ups and downs.
7. Seek Professional Support
After receiving a formal diagnosis, working with an ADHD coach or therapist can provide personal strategies and accountability to help you manage your ADHD. Professionals can help identify specific challenges and work with you to develop effective, tailored solutions.
Why It’s Important to Seek Help
While these strategies can offer significant improvements, navigating life with ADHD after diagnosis is still tough. You don’t have to do it alone. Seeking support from professionals who understand ADHD and how it affects executive function can fast-track your progress. Behavior management can be an extremely helpful tool in understanding and therefore managing your ADHD.
As a licensed psychotherapist and ADHD coach, once a diagnosis has been given, my approach is to address and manage behavior. By helping people understand and manage their behavior, without the noise of limiting beliefs and external expectations, this process allows people to step into their strengths and manage their struggles.
With the right support, you can transform what feels like ADHD chaos into clarity. Through my personal and professional experience, I know how empowering it can be to work with someone who not only understands ADHD but also offers the right tools to help you manage it.
If any of this resonates with you, I invite you to join my Chaos to Clarity group coaching program. It’s designed for adults like you who are ready to take control of their ADHD and gain practical tools to manage life better. You’ll learn how to apply the strategies mentioned here, all within a supportive community that gets what you’re going through.
For more information on Krista's coaching services, visit www.adhdcoachkrista.com and sign up for the next group session of "Chaos to Clarity."