Navigating Executive Disfunction

ADHD has a sneaky sidekick that often goes unnoticed, that goes by executive disfunction or more often Executive Function Disorder (EFD).

Executive functions are the unsung heroes of our mental toolkit. They help us stay at the top of our game by managing time, allowing us to stay focused, making plans, staying organised and remembering small details. But for those of us with ADHD, EFD can be quite the buzzkill.  

What is EFD?

EFD isn’t something exclusive to ADHD. It’s like a party that some other conditions decided to crash and in our ADHD world, this causes our brain to become overwhelmed when it comes to task management. Things like procrastination, guessing how long things take, a working memory that plays hide and seek and impulsive moments where we should've stopped to think things through.  

Working memory is like the brain’s whiteboard, where different things get jotted down. But when EFD shows up, things get erased, or written in random places and different colours and nothing makes any sense.  

Dealing with EFD

Since EFD isn’t a medical condition, there is no diagnosis for it, but a doctor can help assess it and how it affects everyday life. There are some steps you can take to help improve your situation and not get bogged down with all the negatives:

Firstly, you need to be kind to yourself and acknowledge all your victories no matter how small. Creating a reward system for completing tasks and meeting goals is a great way to self-incentivise and stay on track.  

Secondly, consider starting to create routines that are easy to stick with. Dividing tasks into smaller more manageable steps so that they’re easier to start can help reduce the feeling of being overwhelmed. Colour coding your calendar or to-do list can work as a great visual cue, or if your brain needs a bit more dopamine, consider using fun stickers.

Finally, if none of these options prove fruitful – or even if they do and you’d like a bit more help – consult a medical professional about therapy, coaching or medication options. Consider working with a coach or therapist who specialises in EFD so they can offer more personalised strategies and support.

Executive disfunction is a common challenge for individuals with ADHD, but it can be managed. Remember that progress may be slow and setback will happen, but with the right support and determination you can successfully navigate EFD and thrive in your personal and professional life.

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