EXECUTIVE FUNCTION IMPAIRMENT: Understanding Symptoms, Impact and Connection through an ADHD Lens
- Nat Harrison
- May 2
- 4 min read
Updated: May 6
MAYBE THIS IS SOMETHING YOU CAN RELATE TO
For a very long time, forgetfulness, being unable to manage my time, not being able to move through day-to-day tasks the way everyone else around me seemed to, being highly sensitive to emotions and everything happening around me - were all part of the narrative I grew up with - and as you can imagine, it wasn’t a very kind one. “Why can’t I just…” and “too disorganised”, “too forgetful”, “too sensitive”. It wasn’t until my ADHD diagnosis that I started to understand what was going on for me. And that it was never my fault. It turns out a lot of these have to do with executive function impairment. Let me explain!
WHAT IS EXECUTIVE FUNCTION IMPAIRMENT, YOU ASK? FIRST, LET'S LOOK AT WHAT EXECUTIVE FUNTIONS ARE
In short, they are the brain’s management system that supports you through everyday life - they help you stay on task, manage your emotions, and plan, organise and streamline your day. There are eight core functions to look at:
Impulse Control – Pausing before acting and speaking
Emotional Regulation – Managing big feelings without them taking over.
Flexible Thinking – Adapting and re-strategising when plans change.
Working Memory – Holding information in your mind while using it.
Self-Monitoring – Noticing what you’re doing in the moment and adjusting.
Planning & Prioritisation – Managing tasks and planning your day
Task Initiation – Starting tasks and quickly switching between them
Organisation – Keeping track of schedules, documents, and physical belongings
WHAT DOES EXECUTIVE IMPAIRMENT LOOK LIKE AND WHAT IS THE IMPACT ON ADHDers?
For some of us, these functions go off script, and for ADHDers, an impairment means that executive dysfunction is ongoing - all day, every day. I would have loved this information growing up, but times have changed, and here we are, and now I get to help you! So what does executive impairment look like?
Jumping to say or do something without thinking and regretting it right after
Feeling every emotion intensely and struggling to shift it
Getting stuck or overwhelmed when plans change or don’t stick
Saying something without thinking and regretting it right after.
Forgetfulness, losing your train of thought or losing track mid-task
Not realising you’ve lost track, were impulsive, or emotionally dysregulated.
Struggling to start tasks or find ways to break them into smaller steps
Wanting to start something but getting stuck in procrastination
Misplacing things, losing track of time or double-booking meetings and plans
This can bleed into every part of our life - work, home, and even our relationships and it can be incredibly challenging to manage without the right support.
I could spend hours trying to focus on work. When I finally do, maybe an urgent email pops up and becomes impossible to answer because I know shifting from what I'm doing will make it harder to return to it. But it's urgent and needs my immediate attention. Instead, I stop what I'm doing, don't reply, and procrastinate.
This is just one example. I have tools in place now to manage this (tools I also give to my ADHD clients to support them.
WHY DOES THIS HAPPEN AND THE 30% THEORY BY DR. RUSSELL BARKLEY
The 30% Rule
There isn't an exact cause for executive function impairment. There is a theory by ADHD researcher Dr. Russell Barkey that suggests it's due to a 30% developmental delay in executive functioning for ADHDers in childhood compared to their peers. You might know it as the 30% rule. It's really fascinating stuff. The developmental delay isn't in the executive functions but in the pre-frontal cortex (frontal lobe), which I guess you could describe as the control centre for executive functions. This, although not absolute, is a very well-supported theory.
Dopamine seeking: He also looks at dopamine dysregulation in his theories on ADHD, and this one makes complete sense. It suggests that we struggle with low gratification and stimulation, which is why we’re naturally pulled towards things that light us up and give us that quick dopamine hit - it’s also why we take higher risks, and I guess you could say that plays a role in why ADHDers make such great entrepreneurs (0 evidence to support this link and completely my inner voice). This would align with the idea that many ADHDers are driven by interest, novelty, urgency and passion (INCUP).
The Hunter/Gather versus Farmer Theory
There is another theory—I'm sure I believe this one, but it is lovely—the Hunter/Gather theory, which suggests ADHD traits were an evolutionary advantage. Hunters and gatherers had to develop pattern recognition, staying alert, moving fast, and heightened senses—all traits of ADHD (Hartmann, Thom, 1993 - ADHD: A Hunter in a Farmer's World). London Psychiatric Clinic also has a great article on the evolution of ADHD. Again, it's not proven, but it is another popular theory.
WHAT DOES THIS MEAN FOR ADHDers?
What it means is that our brains are wired differently and work differently from those of someone without ADHD. It also means we can find ways to harness our brains and work with them. I will continue to advocate for this. ADHD Coaching centres you exactly as you are. There is no fixing or changing. You don't need to do either. You need tools and adjustments to support you as you are in your career. If you would like support, then absolutely get in touch. (You don’t need to be diagnosed, or want a diagnosis, to work with me as an ADHD Careers Coach).
In the meantime, check out more resources with useful tips. You can also download my free daily morning routine journal to support emotional regulation.
ABOUT NAT HARRISON - ADHD CAREER COACH, AYAMA COACHING
Hi, I am Nat. I'm a certified ADHD coach specialising in supporting neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and overcome barriers to making the desired change.
Book a FREE consultation below if you would benefit from some coaching in your work life.
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