Cognitive Flexibility

aCognitive flexibility is our brain’s ability to “think outside the box,” in other words, break your typical pattern of thought when navigating day to day life. It may involve seeing someone else’s perspective, adapting to changes on the fly, noticing your own thoughts (also known as metacognition) or admitting when you’re wrong about something. Perhaps you struggle because only an alternate route is available on your way home because of construction or someone says something you disagree with and you are unable to continue having the conversation— not able to see it from their point of view.

Working Memory

Working memory is responsible for how we remember information; specifically how the brain can hold and manipulate content over short periods of time. Two common issues affecting those with ADHD are listening/following directions and reading comprehension. You may zone out if instructions become too complex, not remembering previous steps by the time you’re taught the next step. Similarly, starting to read a paragraph but being unable to recollect what the beginning of the paragraph said by the end. Issues related to misplaced items are in line with working memory such as always misplacing your keys.

Inhibitory Control

Inhibitory control, also referred to as impulse control, is a self-control mechanism built into the brain that allows you to sort out distracting information from your environment, say no to things or manage your impulses. Examples of inhibitory control include your ability to not buy something you can’t afford or do not need, focus on something someone is saying or waiting your turn to talk when someone else is speaking.

The combination of all three aspects of executive function can impact one another and amplify ADHD struggles. Take waiting your turn to talk for example, while impulse control may make it difficult to wait to speak, urgency is often dictated by one’s inability to hold the information in their working memory. Basically, speaking out of turn because competing incoming information from the environment leads to forgetting what was going to be said. This is particularly true if it’s a topic with which you disagree or elicits strong emotion.

Depression and Anxiety Related to ADHD

As you can guess, issues related to executive function can lead to interpersonal relationship issues; making it difficult for others to understand or tolerate behaviors associated with ADHD. Often this results in many people with ADHD reporting always feeling ashamed, alone or like they don’t belong. Having dealt with executive dysfunction, you may struggle with anxiety and/or depression as a result of either a genetic predisposition where ADHD and depression/anxiety exist together (comorbidity) or because so many experiences like ones above have traumatized your brain. Or both. It is important to note, in the case of both, working with a therapist that specializes in ADHD, anxiety and depression, who’s also well-versed in brain function, structures and chemicals as well as medication is essential.

As a person works to navigate a brain with errored executive functioning, the impact on others is noticeable and self-defeating beliefs begin to emerge. Over time these beliefs become so unhelpful and pervasive, a person can no longer differentiate between a healthy thought and a dysfunctional one. Leading those with ADHD to hold back in social situations, avoid them altogether or become nihilistic in their thoughts and beliefs about the world and others. Over prolonged exposure to these stressors, misconceptions and misunderstandings, depression and anxiety can be unavoidable.

What you can do to help yourself

While learning about ADHD and executive functioning helps, the first thing is to recognize that you are not your brain. Say that again. It sounds silly. However, so much of your brain operates as a result of behavioral conditioning and organic structural functions. Meaning, we often do not choose to act a particular way, our brain just does it for us. Moreover, once we better understand the brain’s functioning and begin to change our beliefs about self, we can start to address the shame and fear that overwhelms so many brains with ADHD.

Other things that help

• External hard drive: writing down everything to get it out of your working memory
• Anchor points: set routines for the brain to anchor to throughout the day
• Use timers for EVERYTHING: set a time for each task or activity
• Optimize your energy: plan certain tasks during peak brain energy times
• Declutter your environment: limit distractions so your brain can process efficiently
• Conduct easy/fun tasks first: helps prime your brain (interest, novelty, reward)
• Small wins, the procrastination game: break large tasks into smaller digestible chunks

It’s about creating systems where there effectively aren’t any. While your brain is supposed to perform these executive functioning tasks, having ADHD may make it difficult or impossible to do without intervention. The final piece is learning intuition. Sometimes our brains have awareness of things we consciously do not. Over time, using the above methods, you can gain self-worth and relearn to trust your brain again.

How to move forward

The hardest part about ADHD and executive functioning is believing that because you have the knowledge, you should be able to perform the necessary changes. Unfortunately, knowing doesn’t alleviate the problems. Having external, neutral, routine support can not only help you reach your goals of overcoming your hangups, it can also help with accountability and consistency.

At Inner Body Works, we have the knowledge and expertise to help you. Understanding brain development, structures and chemicals as well as medications and comorbid diagnoses are the foundation to comprehensive ADHD management and care. Don’t wait to start changing for the healthier, reach out today.