Executive Functioning and ADHD: Understanding Your Brain’s Ups and Downs
If you’re anything like me, you’ve probably spent a fair chunk of your life wondering why some days you can take on the world, and other days you can’t even take on the washing up. This isn’t just the stuff of motivational memes or the latest productivity hack-it’s the lived reality of executive functioning variability, especially for those of us with ADHD. If you’ve ever felt like your ability to plan, organise, or even just get started on things is as changeable as British weather, you’re in good company.
Let’s get one thing out of the way: executive functioning isn’t some abstract psychological concept reserved for textbooks and clever people in lab coats. It’s the bit of your brain that’s supposed to help you remember to buy milk, pay your bills on time, and maybe even finish that novel you started in 2009. In theory, it’s the management department of your mind. For those of us with ADHD, though, it can feel more like a team of over-caffeinated squirrels who’ve lost the agenda and are now arguing about whether it’s time for lunch.
I didn’t get my ADHD diagnosis until I was 48, which means I spent decades convinced I was just missing some crucial piece of the puzzle. People told me I was bright, so why did I spend so much time staring into the abyss of unfinished tasks and missed deadlines? It was only later, when I started piecing together the clues (with a little help from my old school reports and a lot of late-night Googling), that I realised executive functioning isn’t a fixed quality. For those of us with ADHD, it’s spectacularly variable-sometimes present, sometimes AWOL, and rarely predictable.
What makes this variability so maddening is that it’s not just about effort or willpower. One day, you might find yourself in a state of hyperfocus, ploughing through a project with the determination of a sheepdog at a county fair. The next, you’re paralysed by the prospect of replying to a single email. The context, the task, your mood, the weather, the phase of the moon-any or all of these can tip the balance. I’ve had days where I’ve been a logistical wizard, planning a cross-country trip with military precision, and others where I’ve struggled to remember where I left my own shoes.
The factors that influence executive functioning are as varied as my career history (and believe me, that’s saying something). The environment plays a big role. I’m much more likely to get things done if I’m in a tidy, quiet space than if I’m surrounded by chaos. Social context matters too; I’ve always found it easier to focus if someone else is in the room, which is why body-doubling over Zoom can be so effective. Then there’s the nature of the task. Give me something novel or urgent, and I’m all over it. Ask me to fill in a form or do something repetitive, and you’ll find me inventing increasingly elaborate ways to avoid it.
Emotions and motivation are the real wildcards. A bit of excitement or a looming deadline can kick my executive functions into gear, but anxiety or boredom? Forget it. It’s as if my brain’s management team has decided to take an extended tea break. If you’ve ever wondered why you can’t just “try harder” or “get organised” like everyone else seems to, trust me, you’re not alone. Your struggles aren’t a personal failing-they’re a reflection of how ADHD brains are wired.
The variability of executive functioning isn’t just a quirk of ADHD, it’s a defining feature. And while it can be deeply frustrating, it’s also something you can learn to navigate. The first step is self-awareness. Start noticing when your executive functions are firing on all cylinders and when they’re not. Is it a particular time of day? A certain kind of task? A specific environment? Patterns will start to emerge, and with them, the beginnings of a strategy.
This is where coaching comes in. My own journey from confused adult to ADHD coach has taught me that there’s no one-size-fits-all solution. What works for me might not work for you, and that’s perfectly normal. Coaching is about helping you uncover your own missing pieces, experimenting with different approaches, and building a toolkit that works for your unique brain. Sometimes it’s about practical strategies; timers, reminders, a bit of body-doubling. Sometimes it’s about reframing your struggles and recognising that variability doesn’t make you broken, just different.
If you take anything away, let it be this: you’re not alone, and you’re not failing. You’re living with a brain that’s wired for variability, and that’s both a challenge and a source of strength. The path to managing executive functioning isn’t about forcing yourself into someone else’s mould, it’s about understanding your own patterns, forgiving yourself for the tough days, and celebrating the wins (even if it’s just remembering to buy the milk). And if you ever need a hand finding your way through the maze, book a call with me here