ADHD and Executive Functioning

ADHD and Executive Functioning: Addressing the Underlying Challenges

The Surfside approach to recovery addresses the link between ADHD and Executive Functioning. In our past few articles in this series, we deepened your understanding of Neurodiversity, Executive Functioning, and the benefits of Structure (particularly as it relates to Executive Functioning).  

This article will break down the relationship between ADHD and Executive Functioning. More importantly, we highlight WHY and HOW the Surfside team offers support for folks struggling with ADHD.

How ADHD Impairs Executive Functioning

The majority of our residents are diagnosed with ADHD/ADD at some point in their lives.  Some were diagnosed with ADHD as a kid, and it was evident in the way they behaved in the classroom or interacted with the world.  This often means that they understand their diagnosis from childhood, but perhaps haven’t followed emerging research about ADHD in Adulthood.  Others learned they had ADHD as an adult, and are just beginning to wrap their head around this diagnosis. 

For folks with ADHD, we see a disruption in the part of the brain that supports Executive Functioning. Therefore, adults with ADHD may struggle with the following:

• Getting Things Done: Difficulty with “Task initiation,” AKA getting started on something, even when it’s really important or interesting.
• Working Memory: Forgetting what you were just told, starting a task and getting distracted before finishing, or struggling to follow more complicated instructions.
• Sustained Attention: It’s a challenge to focus on a particular task, especially if it’s boring, repetitive, or sedentary.
• Time Management: Poor understanding of time/time management, or deadlines. Sometimes this is called “time blindness.”
  
• Impulse Control: Struggling to pause and consider the outcomes/consequences, engaging in high-risk/risky behaviors, and interrupting others. 
• Emotion Regulation: Experiencing our emotions more intensely and sometimes struggling to calm down; difficulty managing our frustration, boredom, excitement, or other big emotions.
• Self-Discipline and Self Monitoring: A lack of self-awareness, especially as it relates to how it might affect others.
• Organization/Planning: A person might strain to break up a task into reasonable steps, manage their time/plan ahead, or keep their physical space organized.

Maybe you or the person you love checks off all the boxes listed above.  Maybe one or two apply to the person struggling with ADHD.  While we can’t cure ADHD, we can take certain measures to reduce chaos in the areas listed above. Much of the Day-to-Day at Surfside is built to address these areas.

Let’s break down the tools we use, and why.

Exercise (the brain loves it!)

We’ve said it time & again – research supports exercise in changing the brain, slowly but surely. In ADHD, we see that neurotransmitters like dopamine, seratonin and norepinephrine are lower. Exercise (especially cardio) can boost these neurotransmitters, improving mood, focus, and working memory.

Mindfulness and Meditation

These activities are proven to improve self-regulation, emotion regulation, and focus. Consistent practices like mindful breathing, guided meditation, or body scans can reduce impulsivity and reduce symptoms of ADHD. You’ve probably heard us talk about “morning meditation” and “nightly review” at Surfside – this routine encourages self-reflection, goal setting, and mindfulness.

Structure and Routine

Structure strikes again! We talk about that a TON. Having structure in place reduces the internal battle to create structure.  For example, needing to be on time to morning meditation is an outside structure that reduces the ability to roll over and sleep in. Setting ourselves up for success (like putting our wallet in the same place daily) is another practice that can reduce daily chaos. 

Goal-Oriented Activities/Hobbies

Learning a new skill, creating something, or engaging in an activity with a goal in sight (like a game of disc golf or pickleball) develops a sense of accomplishment and keeps someone engaged/focused.

Accountability

Peer support or Case Management is an external motivator that provides feedback and structure.  This outside source of accountability can help us improve time management, task initiation, and focus – especially when we find something overwhelming or boring.

Sleep Hygiene

Sleep is important. HUGELY important. It directly affects our attention, mood, and impulse control.  In the age of phones and social media, it can be incredibly difficult to shut ourselves down, but bad sleep has major consequences.

This article is part of a series.

To read Part 1, “The Benefits of Structure for Executive Functioning,” Click here. 

To read Part 2, “Understanding Neurodiversity,” Click here.