Executive Function: Your Brain's Hidden Manager (and How to Train It!)

If your brain were a company, executive function would be the manager running the daily operations. It's not one single skill, it's a set of mental tools that help you plan, start tasks, stay focused, remember things, manage emotions, and finish what you start [1]. For people with ADHD, this "manager" often gets distracted, overwhelmed, or goes on break at times (sometimes at the worst times), which is why even simple tasks can feel like climbing a mountain. 

Following are some of the main functions included in executive functioning: 

• Working Memory: remembering what you're doing while you're doing it.

• Inhibition: stopping yourself from acting on impulse.

• Cognitive Flexibility: switching gears when things change.

• Planning and Organization: setting goals and figuring out the steps to get there.

• Emotional Regulation: keeping cool when things don't go as planned and managing your emotions. 

Thus, executive function is central to goal-directed, self-regulating behaviour across life [2]. When executive function is weak, you might forget appointments, struggle to start tasks, lose focus halfway through a project, or react strongly to stress. But...

Research shows that you can improve executive functioning [3], although it does not improve overnight, but with steady practice and the right tools there is considerable promise out there. 

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Here are a few ADHD-friendly ways to build stronger executive function:

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1. Break it Down

Big goals feel huge. Breaking them into tiny steps helps. Studies on productivity in ADHD support this, structuring tasks makes initiation easier [4]. 

2. Externalize your brain

Use tools like visual plans, sticky notes, alarms, checklists to off-load your memory and executive load [5]. 

3. Train emotional control gently

Emotional regulation is part of executive functioning. Using mindfulness, grounding, journaling, and doing exercise  helps when impulse or stress overwhelms you [6].

4. Train your Brain! 

Just like muscles get stronger with repeated exercise, your brain’s executive-function skills can also improve with the right kind of training. Cognitive training programs, especially those targeting working memory, inhibition, and attention have been shown to help people with ADHD strengthen these skills over time. They're not a magic fix, but research shows they can lead to improvements [7].

5. Reward Progress

Celebrate wins, even if small. Dopamine loves recognition. Whether it's a snack, music break, or a happy dance, your brain learns best through reward [8].