Understanding Executive Functioning and Memory in Adult ADHD
Executive functioning is your brain’s management system, controlling planning, organization, time management, and impulse control. For adults with ADHD, this system works less efficiently, leading to:
- Difficulty prioritising tasks and managing time
- Losing track of conversations or forgetting why you entered a room
- Misplacing items regularly
- Struggling to switch between tasks
- Missing appointments or deadlines
The issue isn’t personal failing but rather how your brain processes information.
5 Key Strategies for Managing Executive Functioning
1. Externalize Your Memory
Stop relying on your brain to remember everything. Set phone reminders for appointments and tasks, place items where you'll need them (keys by the door), and keep one notebook or app for capturing all tasks and ideas immediately.
2. Break Down Large Tasks
Overwhelming projects become manageable when divided into smaller steps. For example, "organize garage" becomes: sort items (30 minutes), purchase bins (1 hour), label bins (15 minutes). Schedule each step separately and celebrate completion.
3. Use Time Management Techniques
Try time blocking—schedule your day in chunks with realistic time estimates (add 25% more than you think you need). Use the Pomodoro Technique: 25 minutes of focused work followed by a 5-minute break. Link new habits to existing routines rather than specific times.
4. Reduce Decision Fatigue
Minimize unnecessary choices to conserve mental energy. Establish morning and evening routines, plan weekly meals in advance, simplify your wardrobe, and automate recurring bills and payments.
5. Optimize Your Environment
Your physical space impacts your focus. Use noise-cancelling headphones, minimize visual distractions, create designated spaces for different activities, and use clear bins and labels for organization.
Memory-Boosting Strategies
Write everything down immediately. Don’t trust yourself to remember later—use notebooks, phone voice memos, or text yourself reminders right away.
Use repetition and visualization. Repeat information aloud after hearing it, create mental images or associations, and review your schedule multiple times throughout the day.
Leverage your strengths. Identify when you’re most alert and tackle important tasks during those times. When hyperfocus kicks in, ride the wave (but set alarms to stay on track).
When to Seek Professional Support
While self-management strategies are valuable, working with a psychologist who specializes in ADHD can significantly improve outcomes. Professional support helps you develop personalized strategies, address co-occurring conditions like anxiety or depression, and work through the emotional impact of living with ADHD.
At Embrace the Moment Psychology and Wellbeing Coaching in Sutherland, we have a solid understanding of ADHD and provide evidence-based treatment for adults with ADHD. Our approach addresses both practical strategies and the psychological aspects of living with ADHD.