Executive dysfunction explained: Why ADHD makes everything so hard | Experts Answer

Added: 2026-05-12

[00:00:00]Why does ADHD make you so forgetful?

[00:00:02]And how does executive dysfunction affect your emotions?

[00:00:05]Hi, I'm Dr. Monica Johnson, a licensed psychologist with 17 years of experience working with people with ADHD, and today I'm answering the Internet's biggest questions on executive function.

[00:00:25]What are executive functions?

[00:00:28]Executive functions are basically your brain's management system.

[00:00:32]They're a set of mental skills that allow you to plan, stay on track, follow through, manage your time, and control impulses.

[00:00:40]When executive functions are working well, you can organize your thoughts, regulate your emotions, and get things done.

[00:00:46]However, when you have ADHD, this is greatly impaired, so everyday tasks like your morning routine, figuring out what you're gonna eat or wear can be genuinely overwhelming.

[00:01:01]Why does ADHD make me so forgetful?

[00:01:04]ADHD impacts your working memory.

[00:01:06]That's the kind of memory you use for what you're doing right now.

[00:01:09]You wanna think about it like RAM in a computer.

[00:01:12]If it's overloaded or glitchy, things just disappear.

[00:01:15]Out of sight, out of mind is a very real thing for those with ADHD.

[00:01:19]So the fix for this is to externalize as much as you can.

[00:01:22]For example, if you're gonna go on a trip, I would strongly suggest that you create a packing list for yourself and write down everything that you're gonna need.

[00:01:31]And bonus points, pack ahead of time.

[00:01:34]Give yourself plenty of space in order to double-check, forget things, and remember them again and put them on the list.

[00:01:41]If you wait until the last moment, your working memory is gonna be overwhelmed with 10,000 different things, and you're way more likely to forget something like your passport.

[00:01:54]How does executive dysfunction affect your emotions?

[00:01:57]Think of your emotional regulation system as a brake system.

[00:02:00]Basically, what is occurring is when a big emotion hits, it hits the brakes and it slows things down, allows you to calm down or get back to baseline.

[00:02:09]When you have ADHD, the brakes are weaker, so when emotions hit, they hit hard, and they last a lot longer than you anticipate.

[00:02:18]That is exactly why people with EF issues feel more overwhelmed or stay upset for a lot longer than they expected.

[00:02:30]Why do people with ADHD struggle with executive function?

[00:02:33]So basically, the ADHD brain is wired differently, especially in the prefrontal cortex.

[00:02:39]That part of your brain is your command center, and it takes care of things like planning, organization, and time management.

[00:02:46]Well, when the communication between your prefrontal cortex and the rest of your brain isn't functioning as well, it leads to executive dysfunction.

[00:02:54]So when this occurs, the prefrontal cortex is not able to communicate with the rest of the brain as efficiently.

[00:03:00]It has nothing to do with effort or intelligence.

[00:03:02]It literally has to do with the signals and how they're firing or not firing in your brain.

[00:03:07]Now, there's still a lot to learn about the ADHD brain, but this is a part that we're pretty confident about.

[00:03:16]Why do people with ADHD have trouble with time management?

[00:03:19]People with ADHD often have what we call time perception issues.

[00:03:23]It basically means that your brain doesn't have a reliable internal clock.

[00:03:27]So you may think that something takes twenty minutes, but it actually takes two hours.

[00:03:31]The key is to build strategies that work around this, and the key word really is around.

[00:03:37]I love external tools, so things like timers, digital clocks, and reminders.

[00:03:43]These will all help you get better with staying on track with your time.

[00:03:47]Don't think of these things like a crutch.

[00:03:49]Really think of them like using glasses to correct poor vision.

[00:03:57]How do I manage executive dysfunction at work?

[00:03:59]So the first thing that I'll say is it starts outside of work.

[00:04:03]So you wanna start with good foundations.

[00:04:05]Get a good night's rest, have a decent morning routine, and engage in movement.

[00:04:10]Exercise is honestly one of the best things that you can do for yourself and executive dysfunction.

[00:04:15]The next thing you wanna do is build systems.

[00:04:17]Use a planner, set up alarms, and prepare for what I like to call interrupter tasks.

[00:04:23]These interrupter tasks are things like an email that pops up in the middle of a work task, and suddenly that email is the most important thing in the world because ADHD brains have a lot of difficulty with prioritization.

[00:04:35]And by the way, I'd love to know which one of these executive function issues hits home for you.

[00:04:39]Let me know in the comments below.

[00:04:45]What are the most effective strategies for managing executive dysfunction?

[00:04:49]There are a few approaches that really move the needle.

[00:04:52]There's CBT or DBT.

[00:04:53]So CBT stands for cognitive behavioral therapy.

[00:04:56]This helps with challenging unhelpful thoughts and engaging in more adaptive behaviors.

[00:05:03]There's also dialectical behavior therapy.

[00:05:05]This helps with emotion regulation, interpersonal effectiveness, and distress tolerance.

[00:05:10]Mindfulness and medication can also be game-changers for people.

[00:05:14]In my years of experience, I've found that it's not just one thing, it's usually a combination, so it's really important for you to find what's effective for you.

[00:05:27]Does ADHD medication help with executive dysfunction?

[00:05:30]Absolutely.

[00:05:31]ADHD medications work by making sure that you have enough dopamine and norepinephrine in your brain.

[00:05:37]These are neurotransmitters that are really important for things like focus and working memory.

[00:05:42]One of the things that medication does is it lightens the mental load.

[00:05:45]So when you're not worried about forgetting things, or if your emotions are gonna be dysregulated today, you have a lot more energy towards the things that you actually wanna focus on.

[00:05:59]Are executive dysfunction and ADHD the same thing?

[00:06:03]No.

[00:06:04]ADHD does require executive dysfunction as a core feature.

[00:06:08]However, executive dysfunction shows up in other things.

[00:06:11]So this can be things like mood disorders, anxiety, or even chronic sleep deprivation can all lead to EF issues.

[00:06:18]So if you're struggling with planning, focus, or emotional dysregulation, ADHD is one explanation, but it's not the only one.

[00:06:26]This is why proper evaluation is so important.

[00:06:33]Can you have ADHD and not have executive dysfunction?

[00:06:36]No, you cannot.

[00:06:38]It is baked into the diagnosis.

[00:06:40]If someone has ADHD, executive dysfunction is a part of the picture, even if it looks different from person to person.

[00:06:47]So for example, you may not struggle as much with focus, but have a lot of struggle with emotional dysregulation.

[00:06:52]Or you may struggle getting things started, but once you are started, you're super organized.

[00:07:01]Is executive dysfunction an actual diagnosis?

[00:07:04]No, it's not.

[00:07:05]Executive dysfunction always shows up as a part of something else, whether that's ADHD, trauma, or something like a mood disorder.

[00:07:16]Is there a test for executive dysfunction?

[00:07:18]No, there isn't a test solely for executive dysfunction.

[00:07:22]But when you're being tested for ADHD or other neurodivergent conditions, executive dysfunction will be noted.

[00:07:29]So when we give things like clinical interviews, behavioral rating scales, or cognitive tests, these will all paint a picture of what your executive function looks like.

[00:07:38]So if you're concerned, getting a proper evaluation is a great place to start.

[00:07:44]Hey, thanks so much for watching.

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