For as long as I can remember, I’ve had trouble with things like following a schedule, staying focused on a task, and controlling my impulses. I’ve always wondered if I could have undiagnosed ADHD, but I recently heard about executive function disorder. Could that be it?
Sincerely,
“Trouble with Tasks”
Dear Tasks:
While problems with executive functioning are extremely common in people who have attention-deficit/hyperactivity disorder (ADHD), you don’t have to have ADHD to have executive function disorder.
Think of executive functioning as the “get it done” button in your brain. Let’s say you want to make dinner. You know the steps involved in doing that: You need to go to the store to get all the ingredients, then start making the recipe and prep things a certain way so that it’s ready at the right time.
For many people, it’s an intuitive, obvious progression to tackle a project this way. They know the goal, they know the steps involved, and they can allocate the right amount of time to get to complete the task. But for people who struggle with executive function deficits, they either don’t have these abilities, or they need a great deal of support to function this way.
Executive function disorder can often coexist with mood disorders such as depression and anxiety. In some cases, it can be the result of trauma, or it can occur after having a stroke. It can also be a side effect of certain medications or be associated with certain chronic conditions. There’s even some evidence that executive function deficits can result from having long-term COVID.
If you suspect that you may have either ADHD or executive function disorder, the first step is to see a neuropsychologist, psychiatrist, or other mental health professional to get properly diagnosed. While there’s no medication that’s approved for executive function disorder, many of the medications that are used for ADHD will help mitigate these problems.
ADHD and executive function coaches can also help. We work with both adults and children to help them learn how to prioritize, set a schedule, and stay accountable. Some people like to use agendas, and having that pen, paper, and list is a tactile form of accountability that’s effective for them. Other clients I work with really like to use technology, such as apps on their phones, to help them structure their days and stay organized. Helping clients come up with processes and routines can also help to reduce memory load and overwhelm and keep them on track.
Two other things that are often overlooked when dealing with executive function deficits are diet and sleep. If you're eating a lot of highly processed foods and few healthy foods such as vegetables and whole grains, your body isn’t going to be getting the nourishment that it needs, and that can affect your behavior. A balanced diet that includes lean protein, whole grains, and fruits and vegetables, is really important to overall well-being.
Sleep is even more important when it comes to good executive function skills. So many people sleep with their phones right next to their beds, and that can be so disruptive. People with executive function problems should get as far away from their phones as possible when they’re going to bed. There’s really no substitute for uninterrupted, restorative sleep.
