Executive functioning and ADHD: It’s not laziness, it's executive dysfunction

Have you ever felt like you know what to do but just can’t seem to do it? You might even have a clear plan, to-do lists, and a deadline just around the corner, but you still can’t get started. This isn’t laziness; it is a problem with your executive functioning.

The ADHD brain often struggles to bridge the gap between awareness and execution. This can lead to internalised guilt, shame, and feelings of failure, especially when others misinterpret it as laziness or lack of willpower.  

What is executive functioning?

Executive functioning is a set of cognitive processes that help you plan, prioritise, organise, regulate emotions, and complete tasks. When these processes don’t work as they should, everyday life can become overwhelming. Executive dysfunction can show up in many ways, such as:

•  Deadline-driven productivity: Only being able to start a task once the pressure becomes unbearable, like pulling an all-nighter before a big presentation.

• Time slipping away again: You had plans, but now it’s 6 PM and the laundry, emails, and dishes are untouched.

• Leaving tasks unfinished: You begin cleaning your kitchen, get distracted organising a drawer, and end up googling something completely unrelated an hour later.

• Mental Paralysis: Staring at a task you know how to do but feeling totally unable to begin.

• Constantly Losing Stuff: You just had your phone/keys/credit card, and now they’ve vanished. Again.

How is executive functioning affected in ADHD?

While everyone struggles with organisation or motivation occasionally, those with ADHD experience chronic and impairing difficulties that can affect school, work, relationships, and self-esteem. These challenges are linked to differences in brain development and the function of certain neurotransmitters such as dopamine. As a result, core executive functioning skills are often impacted, including:

• Working Memory: Trouble holding information in mind while doing something with it, e.g. keeping track of multi-step instructions.

• Planning and Prioritising: Feeling overwhelmed by everything you have to do, but struggling to figure out where to start or what matters most.

• Task Initiation: Struggling to start tasks, even important or interesting ones.

• Impulse Control: Acting on thoughts or emotions quickly, without pausing to consider consequences.

• Emotional Regulation: Difficulty managing frustration, disappointment, or rejection, which can lead to emotional outbursts, shutdowns, or shame spirals.

• Time Management: Losing track of time, underestimating how long things take, or experiencing time blindness.

Strategies that can help:

There’s no perfect fix for executive dysfunction, but these are some tools and habits that can help you manage:

• Externalise Everything: Don’t rely on memory. Use checklists, visual schedules, timers, alarms, and sticky notes

• Break It Down: Tasks that feel too big often paralyse the ADHD brain. Break them into micro-steps. Instead of “clean the house,” start with “pick up socks.”

• Use Body Doubling: Having someone nearby, even if they’re not helping, can make it easier to get started and stay on task.

• Time Awareness Tools: Use visual timers or countdown clocks to build awareness of time passing, and try working in short sprints

• Create Routines: Routines reduce decision fatigue and make it easier to transition between tasks. Even imperfect routines can anchor your day.

• Built-in Rewards: Your brain is wired for stimulation, so use that to your advantage. Give yourself small, motivating rewards for completing tasks.

• Forgive Yourself: Executive dysfunction can be frustrating, but it’s not a moral failing. Compassion and understanding go a long way in making lasting change.

A final thought

Although it can be incredibly frustrating to feel like your brain just won’t cooperate, understanding what’s going on can make it easier to show yourself compassion and develop strategies that work with how your brain functions. Whether it’s through professional support or personal tools that fit your life, it’s possible to build the skills that help you manage these challenges and thrive.

If you can relate and want more clarity, support, or a better understanding of how your brain works, consider booking an ADHD assessment with Mentalwell.