“Could I Have ADHD?”: 7 Tips to Identify & Manage Executive Functioning Challenges

Do you struggle to plan, manage time, set goals, or complete tasks? Have others wrongfully pegged you as “lazy,” “undependable,” or, “impulsive,” when you’ve really been trying your hardest? If so, your challenges may be stemming from an Executive Functioning (EF) impairment, such as attention deficit hyperactivity disorder (ADHD). The parts of the brain responsible for EF are slowest to develop, and many kids and adults struggle with impaired EF skills to various degrees. 

But most of us can be distractable or impulsive from time to time; how can a person determine if they have an executive functioning disorder?:

1. Pinpoint problem areas

The first step in determining whether you have an EF disorder is to understand what EF skills affect and consider whether these are your problem areas. EF skills impact:

2. Recognize everyday signs

EF issues manifest in various ways throughout life. Here are some examples of what EF impairments can look like in kids, teens, and adults: 

  • Taking action without thinking it through

    • KIDS: Yelling out the answer to a teacher’s question when a different student was called on 

    • TEENS: Texting during class, even though this can result in losing phone privileges. 

    • ADULTS: Making a large, unbudgeted purchase without enough funds in the bank

  • Difficulties with working memory

    • KIDS: Struggling to obey multistep commands, such as, “hang your coat, put your folder in the tray, and then sit on the carpet.” 

    • TEENS: Eagerly raising their hand to answer a question, only to forget what they wanted to say

    • ADULTS: Difficulty doing mental math for daily tasks, such as roughly adding up costs of groceries in their shopping cart

  • Struggling to self-talk and track progress toward goals

    • KIDS: Starting their homework but quickly getting distracted and neglecting to finish it 

    • TEENS: Struggling when they’re told to “clean their room,” but doing fine if they are directed to do one task at a time (i.e., - “pick up the clothes off the floor,” “now put the remotes on the dresser,” etc.) 

    • ADULTS: Hyper-focusing on completing a project they find interesting, but forgetting to do other necessary tasks like checking voicemails or doing laundry 

  • Planning & problem solving

    • KIDS: Wanting to be cast as the star of the school play, but not designating time to learn and rehearse lines 

    • TEENS: Staying stuck on a difficult test question, rather than finishing the rest of the test and coming back to it

    • ADULTS: Coming up with a great idea for the company retreat, but struggling to execute the details for the event to come together

  • Emotional regulation: Inhibiting strong emotions for your own well-being

    • KIDS: Hitting another student when they want to play with the same toy  

    • TEENS: Screaming at their coach for not choosing them for the starting lineup

    • ADULTS: Displaying “road rage” by driving erratically after another driver cuts them off 

3. Rule out other causes 

Everyone with ADHD has EF impairments, but not everyone with EF impairments has ADHD. Other conditions can affect EF performance, such as dyslexia, dysgraphia, dyscalculia, slow processing speed, and anxiety. Each of these conditions has different causes and treatments, making diagnostic testing a critical first step for pursuing effective support. 

4. Use tried-and-true tools 

While EF challenges can disrupt many areas of life, the following steps have been shown to reduce their impact:

  • Set a structured schedule

  • Break down large tasks and goals into smaller segments

  • Engage in supportive self-talk

  • Use technology to your advantage (note-taking apps, digital planners, etc.)

  • Talk to educators or employers about your challenges and needs

Sending your student with ADHD off to college? Check out our blog on tips to support their success.

5. Boost your brain health 

Just like your quads or biceps, your brain is a muscle that can be strengthened with the right efforts. Beef up your EF skills by making puzzles and brainteasers a regular hobby (i.e. - Scrabble, Words with Friends, Wordle, Pictionary, Chess, Mancala, or Sudoku). Fortify your mental health with proper nutrition, adequate sleep, and regular exercise. 

6. Seek school supports

If you have a child with an EF impairment, they can benefit from accommodations in school through an IEP or 504 Plan. Accommodations may include:

Similar strategies can be helpful for adults in college or the workplace. Our Doctors can provide private educational evaluations to recommend the best supports for you or your child’s needs. 

7. Discover more with diagnostic testing

While we can all struggle with focus, attention, and impulsivity from time to time, chronic ongoing struggles can be signs of EF impairments. If the symptoms we’ve described have hit close to home, our Doctors can evaluate you or your loved one for EF conditions and recommend effective interventions to achieve your academic, career, relationship, and personal goals. 

Schedule your consultation below to learn how our diagnostic services can support you and your family. 

So you know you need help, but aren’t sure how to find the right help?  

Picking a therapist or type of therapy can be confusing, and “trial and error” with the wrong therapist can cause many families to feel overwhelmed and give up on seeking help. 

If a loved one has a learning difference or other condition that impacts their mental health and education, you may feel lost in determining the best ways to support them. 

Our Diagnosticians can provide psychological testing to remove the guess-work and guide your family on the best path toward mental health, emotional wellness, and academic success.

Click below to schedule your consultation.

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More about Variations Psychology

Variations Psychology is a group practice specializing in diagnostic testing to identify psychological conditions.

Our comprehensive evaluations test for conditions that impact mental health and development such as ADHD, autism spectrum disorders, depression, anxiety, learning disorders, and developmental delays. 

In addition to diagnostic services, we offer Independent Educational Evaluations (IEEs) of K-12 students to assess needs for accommodations in school and determine their appropriate placements. IEEs provide an objective second opinion on existing IEP and 504 Plans.

For K-12 and post-secondary students, we offer evaluations to assess needs for accommodations on standardized tests, college entrance exams (e.g. - SAT, ACT, AP Exams), and graduate and professional licensing exams (e.g. - MCAT, LSAT, GRE, CBEST, NCLEX, GMAT, CA Cosmetology Exam, CA Contractors State Licensing Exam, CA Bar Exam).

Variations Psychology is located in Newport Beach, CA and provides psychological testing to residents throughout Orange County and its surrounding areas including Newport Beach, Newport Coast, Irvine, Shady Canyon, Laguna Beach, Laguna Hills, Coto de Caza, Corona del Mar, Costa Mesa, Yorba Linda, Dana Point, Laguna Niguel, Aliso Viejo, Mission Viejo, Pelican Hill, Crystal Cove, Rancho Santa Margarita, San Clemente, Lake Forest, Huntington Beach, Sunset Beach, Seal Beach, and more.

References:

Barkley, R. (2010). ADHD & Executive Function. Retrieved from https://childmind.org/article/adhd-and-executive-function/

How I Explain the Relationship Between ADHD and Executive Functioning. (2019). Understood.org. Retrieved from https://www.understood.org/en/community-events/blogs/expert-corner/2016/05/11/the-new-thinking-about-adhd-and-executive-functioning

Signs of Executive Functioning Issues at Different Ages (n.d.). Understood.org. Retrieved from https://www.understood.org/en/learning-attention-issues/signs-symptoms/could-your-child-have/executive-function-disorder-symptoms

Shinn, M. M. (2018). Find Your Focus: ADHD. Variations Psychology. (Powerpoint)

Shinn. M.M. (2019). 10 Tips for Talking Back and Keeping Safe from Bullies. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/10-tricks-for-talking-back-and-keeping-safe-from-bullies  

Shinn. M.M. (2018). Accommodations for College Entrance Exams: What Parents Need to Know. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/does-my-child-need-accommodations-for-the-sat-act

Shinn. M.M. (2018). ADHD or Just Kids Being Kids? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/adhd-or-just-kids-being-kids

Shinn. M.M. (2019). How Can I Boost My Self-Esteem? 10 Tips to Be Your Most Confident You. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/how-can-i-boost-my-self-esteem-10-tips-to-be-your-most-confident-you

Shinn. M.M. (2019). How Can My Family Master Mindfulness? Psychologically Speaking. [Variations Psychology blog post]. Retrieved https://www.variationspsychology.com/blogs/how-can-my-family-master-mindfulness

Shinn. M.M. (2018). How to Stop Anxiety in its Tracks. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/how-to-stop-anxiety-in-its-tracks  

Shinn. M.M. (2018). I Can’t Spell Dyslexia – Do I Have It? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/i-cant-spell-dyslexia-do-i-have-it

Shinn. M.M. (2019). Independent Educational Evaluations. Variations Psychology. Retrieved from https://www.variationspsychology.com/educational-placement-assessments-dr-shinn

Shinn. M.M. 2021. My Kid Can’t Understand Nonverbal Communication – What Could be the Cause?. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/my-kid-cant-understand-nonverbal-communication

Shinn. M.M. (2019). My Kid Struggles with Writing - How Can I Help? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/my-kid-struggles-with-writing-how-can-i-help

Shinn. M.M. (2018). Should I Get My Kid Tested? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/schools-out-should-i-get-my-kid-tested

Shinn. M.M. (2021). The 1-2-3’s of FBAs and BIPs: A Parent’s Guide to Student Behavioral Plans. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/a-parents-guide-to-student-behavioral-plans

Shinn. M.M. (2020). Understanding Education Plans: A Parent’s Guide to 504s and IEPs. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/understanding-education-plans-a-parents-guide-to-504s-and-ieps

Shinn. M.M. (2019). Why is My Kid Struggling So Much with Math? Psychologically Speaking. [Variations Psychology blog post]. Retrieved from https://www.variationspsychology.com/blogs/why-is-my-kid-struggling-so-much-with-math

The Difference Between ADHD & Executive Functioning Issues (n.d.). Understood.org. Retrieved from https://www.understood.org/en/learning-attention-issues/child-learning-disabilities/executive-functioning-issues/difference-between-executive-functioning-issues-and-adhd

Understanding Executive Functioning Issues (2019). Understood.org. Retrieved from https://www.understood.org/en/learning-attention-issues/child-learning-disabilities/executive-functioning-issues/understanding-executive-functioning-issues

What’s Executive Function and Why Does it Matter? (2019). George Lucas Educational Foundation. Retrieved from https://www.edutopia.org/video/whats-executive-function-and-why-does-it-matter 

How to Cite This Blog Article:

Shinn. M.M. (2022). “Could I Have ADHD?”: 7 Tips to Identify and Manage Executive Functioning Challenges. Psychologically Speaking. [Variations Psychology blog post]. Retrieved from www.variationspsychology.com/blogs/could-i-have-adhd-7-tips-to-identify-and-manage-executive-functioning-challenge  

Dr. Shinn