Executive Function and ADHD: Why You Struggle with "Simple" Things (and How Mentoring Helps)
Ever looked at a pile of laundry or a half-finished assignment and thought: Why can’t I just do this?
If you’re living with ADHD, it’s not a lack of intelligence or effort — it’s likely an issue with executive functioning.
For me, this struggle was especially tough when I transitioned into adulthood. Life admin tasks — things like meal planning, cooking, cleaning, and booking appointments — felt like a full-time job. As I watched my peers manage these tasks easily, I felt left behind, wondering why something so “simple” seemed impossible for me.
Let’s break down what executive function actually means, why it’s especially challenging with ADHD, and how mentoring can support you in navigating these tasks.
🧩 What Is Executive Function?
Executive functions are like the brain’s management system — they help you plan, start, stay focused, switch tasks, and regulate emotions. Think of them as the skills that make life doable.
Researchers group executive functions into 3 key areas (Diamond, 2013):
Working memory – Holding and using information (e.g. remembering instructions)
Cognitive flexibility – Shifting between tasks or perspectives
Inhibitory control – Managing impulses and focus
People with ADHD often have significant difficulties in one or more of these areas. That’s not a failure — it’s neurological.
🧠 ADHD and Executive Dysfunction: The Science
ADHD isn’t just about attention — it’s a disorder of self-regulation. Studies using neuroimaging and cognitive testing show that people with ADHD often have reduced activity in the prefrontal cortex, the area of the brain responsible for executive function (Barkley, 1997).
A meta-analysis by Willcutt (2012) found that executive function deficits are a core feature of ADHD, especially in areas like working memory and inhibitory control.
For me, this showed up in the way life admin tasks felt overwhelming and endless. Tidying the house, figuring out what to eat, remembering to schedule an appointment — it was never just a quick task. It was a mental marathon that left me feeling drained, unable to keep up, and wondering if I was the only one struggling.
💛 Why I Care About This (and Why I Mentor)
I get it. Growing up with ADHD meant I was often labeled as “lazy” or “unmotivated,” but the truth was, I was overwhelmed by tasks that were supposed to be easy. As I became an adult, it didn’t get easier — it became harder. The world demands us to be independent, organized, and on top of life, but ADHD brains struggle with the constant, ongoing demands of life admin.
No one ever told me that this wasn’t a failure of character — it was a challenge of executive function.
That’s why I mentor teens and young adults with ADHD. I want to help you understand that you're not broken. You’re simply facing an uphill battle without the right tools or strategies. With the right support, these tasks don’t have to feel impossible anymore.
💬 How Mentoring Can Help ADHD & Executive Function
Mentoring gives you space to work through executive function challenges in real life, not just in theory. Here’s how I help:
🗓️ Time management and planning that works for ADHD brains
🍳 Creating lists with you (like meal plans you can use again and again) that simplify the process
🧹 Breaking down big tasks (like cleaning or organizing) into smaller steps
📅 Helping you remember appointments and follow through
💛 Ongoing accountability for goals, without the shame or pressure
Mentoring is about building systems that work for you, not against you. With compassionate guidance, we can transform those overwhelming tasks into manageable pieces.
✨ TL;DR: You’re Not Lazy. You’re Wired Differently.
If you struggle with planning, focus, starting tasks, or emotional overwhelm — you're likely dealing with executive dysfunction, a core part of ADHD. It's backed by neuroscience, not a sign of laziness.
ADHD isn’t about lack of effort — it’s about the need for tools, structure, and understanding. If adulting feels harder for you than it does for your peers, you're not alone. And with the right support, it doesn’t have to feel that way forever.
I’m here when you’re ready. 💛
🧾 References
Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. Psychological Bulletin, 121(1), 65–94. https://pubmed.ncbi.nlm.nih.gov/9239586/
Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168. https://doi.org/10.1146/annurev-psych-113011-143750
Willcutt, E. G. (2012). The prevalence of DSM-IV attention-deficit/hyperactivity disorder: A meta-analytic review. Neurotherapeutics, 9(3), 490–499. https://doi.org/10.1007/s13311-012-0135-8