Core Executive Functions ADHDers often struggle with
1. Task initiation
What it is
The ability to begin a task without excessive procrastination or feeling overwhelmed.
ADHD impact
ADHD brains often need a stronger activation energy, especially for tasks that feel boring, unclear, or emotionally heavy.
How it looks in real life
sitting ready to start… and not starting
staring at the laptop and doing anything
waiting for the “right moment”
feeling frozen even with intention
2. Sustained attention
What it is
Keeping your focus consistently on one task.
ADHD impact
Attention fluctuates—hyperfocus some days, zero focus on others, especially with uninteresting tasks.
How it looks in real life
drifting off mid-conversation
rereading the same sentence 6 times
“I started it… and then somehow I was doing something else”
forgetting what you were just doing
3. Working memory
What it is
Holding information in mind long enough to use it.
ADHD impact
Info tends to “fall out of the mind” unless externalised.
How it looks
forgetting instructions immediately
needing reminders constantly
“What was I looking for?”
walking into a room and forgetting why
4. Planning + prioritising
What it is
Knowing how to organise tasks into steps and rank importance.
ADHD impact
Everything feels equally urgent or equally overwhelming.
How it looks
not knowing where to start
making to-do lists that are too big
focusing on the wrong thing first
getting stuck choosing
5. Time management
What it is
Estimating how long things take and structuring time realistically.
ADHD impact
Time often feels like either now or not-now (“time blindness”).
How it looks
underestimating duration (“this will take 5 min”)
being late even when trying hard
losing hours in hyperfocus
deadlines suddenly feeling “too real”
6. Emotional regulation
What it is
Managing emotional intensity in real time.
ADHD impact
Emotions arrive fast and strongly, and the braking system is slower.
How it looks
quick frustration
emotional “flooding”
shame spirals
difficulty calming down once triggered
7. Impulse control
What it is
Stopping or delaying action long enough to think.
ADHD impact
The impulse hits before reflection can happen.
How it looks
blurting ideas / oversharing
interrupting
buying things impulsively
emotional reactions before thinking
8. Cognitive flexibility
What it is
Shifting mental gears and adapting when something changes.
ADHD impact
Transitions feel abrupt, and switching tasks takes effort.
How it looks
resistance to sudden change
struggling to switch tasks
meltdown when plans shift
struggling to finish something once interrupted
9. Self-monitoring
What it is
Noticing what you’re doing while you’re doing it, evaluating and adjusting.
ADHD impact
Harder to track behaviour or notice errors without external feedback.
How it looks
unaware of being too loud
not noticing mistakes until pointed out
losing track of goals mid-process
How ADHD makes all of these harder
Because ADHD isn’t a lack of skill, it’s:
inconsistent dopamine
difficulty activating the frontal lobe on demand
impaired reward prediction
boredom intolerance
difficulty shifting mental states
So ADHDers can do these things… just not consistently and not without extra structure.
Most people have ADHD traits, it becomes significant when it interferes with the ability to function, be it at work, home, in relationships. Everyone will experience ADHD in their own unique way and this is designed to be a first step in understanding. Get in touch if you feel you could benefit from talking.