The ADHD brain and executive functions

Is ADHD Changing Your Brain's Circuits?

In this episode of ADHD Powerful Possibilities, Katherine dives into how ADHD affects key brain circuits that govern executive functions like planning, organization, memory, and emotional regulation. Learn how these changes impact daily life and discover strategies to boost executive function.

Whether you’re feeling overwhelmed with task management, emotional regulation, or struggling to keep up with your own goals, this episode offers a deeper understanding of what’s happening in your ADHD brain and more importantly, what you can do about it.

Episode Highlights:

• An overview of how ADHD affects the prefrontal cortex and brain networks related to executive functions.

• A breakdown of common executive function challenges like working memory and time management.

• Practical strategies for managing emotional overwhelm and improving task initiation.

• Tools and scaffolding techniques to better support executive functions, including Katherine's top tips for using small tasks and micro-goals to reduce procrastination.

• The importance of autonomy in accountability and how to set yourself up for success.

• Links to additional resources, including Katherine’s Function Junction course, packed with ADHD-friendly tools.

Key Questions:

1. What are executive functions, and how do they help the brain manage tasks?

2. How does ADHD affect the brain’s circuits, particularly in the prefrontal cortex?

3. What are some practical strategies for improving focus and organization with ADHD?

4. How can understanding your unique executive function profile change the way you approach tasks and goals?

Quotes:

• "You might think of executive functions as the project manager of your brain, pulling together all the pieces to help you function in daily life but when that manager gets distracted, everything else falls apart."

• "ADHD brains are built differently, and that’s okay. It’s about finding the tools that work for you, not forcing a one-size-fits-all solution."

• "Break it down into smaller steps. Open the computer step one. Then take out one more step. Trust me, those little pieces add up to big results."

Episode Transcript:

[00:00:00]
Katherine Sanders:
Welcome back, my friend, to ADHD: Powerful Possibilities. Today, I’m coming to you from sunny, bright, and absolutely glorious autumn day in Edinburgh, Scotland.

Thank you so much for the warm welcome back to the podcast after my long summer break. I explained a bit about that in last week’s episode, so feel free to check that out if you missed it.

Today, we’re going to dive into the parts of our brain that are slightly different with ADHD, in particular, how those differences affect our executive functions.

If you’ve listened to this podcast for a while, you’ll know that I’m a big fan of talking about executive functions. Research shows there isn’t much we can do to completely change our executive functions or the strengths and challenges we experience with them. But, there is a lot we can do to put scaffolding and support around them—and we can certainly learn more about what we need.

So, that’s what we’re diving into today. And, of course, we’ll talk about strategies you can put in place easily and quickly to support yourself.

[00:01:12]
Let’s start by thinking of executive functions as the “project manager” of your brain. This project manager is in charge of connecting all the little bits of your brain to plan, organize, think ahead, and manage timing. When everything is working well, all those different moving parts are held together.

The problem? Sometimes our project manager decides to take a break or gets distracted—maybe by a team member having an emotional meltdown. What happens then to our focus? Our planning? Our time management? Everything kind of falls apart.

If you’ve ever felt like you can’t get started on a project, or your time awareness is off, this episode is for you.

[00:02:37]
So, what exactly are executive functions?

My go-to for this is Dr. Russell Barkley, a leading researcher in ADHD. He defines executive functions as the "who, what, when, how, and why" circuits of the brain. You can break them down into thinking and doing functions—things like flexible thinking, emotional regulation, self-awareness (also called metacognition), planning, organizing, and time awareness. The "hot circuit" in all of this is emotional regulation—it’s the big one, the one in charge.

We use these executive functions every day, all the time—whether we’re looking after ourselves, interacting with others, or managing roles at work, school, or home.

[00:03:51]
Another way to think about executive functions is like an air traffic control center. If you imagine a busy airport, the air traffic control tower is managing all the planes—our thoughts and actions. But with ADHD, the control tower can get distracted, maybe from lack of sleep, and that impacts everything else.

[00:04:40]
One big executive function that many of us struggle with is working memory. For most people, working memory can hold around seven pieces of information at a time. But with ADHD, we often try to cram in more than we can handle, leading to overwhelm.

In a classroom, for instance, if a teacher gives only verbal instructions, someone with ADHD might not have time to process everything before the teacher moves on to the next thing. This leads to that all-too-familiar feeling of being overwhelmed.

[00:06:20]
So, how is ADHD doing this? Let’s talk about the prefrontal cortex. This area of the brain is one of the most affected by ADHD and is home to many of our executive functions. A study by Castellanos in 2002 showed that people with ADHD have reduced gray matter volume in the prefrontal cortex. This means we literally don’t have the same amount of brain matter to manage things like planning and emotional regulation.

[00:07:30]
For many people with ADHD, our brains eventually catch up—but there can be a gap of three to five years, especially in adolescence. For others, the brain takes a “detour” to accomplish tasks, which can make it harder to switch to more efficient methods later on.

[00:09:00]
Now, let’s talk solutions. When I say “solutions,” I mean scaffolding and support systems—not supplements or gadgets.

[00:09:20]
One of my favorite strategies is breaking things down into smaller tasks. Often, when we’re stuck, it’s because what we see as one big task is actually ten or twenty smaller steps. The secret is to break things down until the first task is so tiny it feels manageable. If you're still stuck, your first step is probably too big.

[00:10:29]
Another strategy is using planners and visual systems. In my Function Junction course, I talk a lot about combining executive functions with processing modalities. I’m someone who needs to see things visually, and for many people with ADHD, our visual processing is the fastest and most accessible.

Where people go wrong is when they try to use systems like time-blocking or color-coding without leaving room for flexibility. We need space and white gaps in our planners to avoid overwhelm.

[00:12:54]
Mindfulness is another tool that can support executive functions. For some people with ADHD, mindfulness works wonders, helping them stay in the present moment and make decisions one step at a time. There’s a 2016 meta-analysis by Veehof that looked at the effectiveness of mindfulness for emotional regulation in ADHD, and it showed positive results.

[00:15:55]
Finally, let’s talk about accountability. I’m not a fan of that word because many people with ADHD feel demand avoidance. We need autonomy and agency, and when we give accountability to someone else, it can lead to resentment. But there are ways to approach it so that we maintain our sense of control while still benefiting from support.

[00:17:20]
If you want more tools and strategies tailored to your brain, check out my Function Junction course. It’s normally available only to my one-on-one clients, but I’ve made it available to everyone because I believe this information is so important. You can find the link below.

[00:18:35]
That’s all for today, friends. If you found this episode helpful, I’d love it if you could leave a review or share it with someone who might benefit.

As always, stay curious, stay powerful, and take care of yourself!

Related Resources:

Check out Katherine’s Function Junction course for a deeper dive into executive function tools and strategies, specifically designed for ADHD brains.

🧡 Function Junction Course 🧡

Episode Chapters:

00:00 Introduction to ADHD Brain Circuits
02:00 What Are Executive Functions?
05:07 How ADHD Affects Working Memory
07:30 Prefrontal Cortex and ADHD: The Science
10:29 Breaking Down Tasks and Reducing Overwhelm
15:10 Mindfulness and Emotional Regulation in ADHD
16:55 Accountability and Autonomy for ADHD Adults
17:45 Function Junction Course and Executive Function Tools