ADHD isn’t a lack of ability – it’s inconsistency in neurological access
Learning how to work with our brains instead of against them can be difficult when we don’t fully
understand our ADHD. Concepts like executive functioning and time blindness can easily feel like
weaknesses or a reflection of our character, when in reality, they are simply differences that should be
understood, not judged.
This week, in the second session of our new ADHD group program, we learned more about the neurological
differences in those with ADHD and the impacts that they can have on daily life and interpersonal
relationships. We broke down how ADHD impacts mental skills and cognitive processes and, with the
help of our lovely participants, discussed which tools are effective in addressing them.
Executive Functioning and ADHD Wiring
Put simply, executive functioning is where intention meets action. Our executive functions are the brain’s
management system that consists of multiple moving parts that work behind the scenes. These cognitive
processes greatly aid us when it comes to things like focusing, remembering what to do next, switching
gears, and planning. In those with ADHD, these executive functions can often be inconsistent. – – – –
Attention Regulation is our ability to direct and maintain our focus → In ADHD, hyperfocus or
distraction can make time slip away from us
Working Memory involves storing information in our minds long enough to use it → With
ADHD, we may find ourselves forgetting things mid-plan or struggling with multi-step
instructions
Cognitive Flexibility means being able to adjust and shift between tasks → ADHD brains struggleto switch focus from one task to another
Inhibitory Control consists of resisting impulses and distractions → ADHDers often notice that their impulses end up disrupting planned schedules
I want to add here that this does not mean that ADHDers are lazy or incapable, but rather that the areas of the brain responsible for these skills are neurologically different than those without ADHD. As you read
through the ways that ADHD impacts the executive functions, you may notice that time, specifically the
difficulty managing or keeping track of it, is a common theme. A major challenge that comes up for those
with ADHD is an inability to perceive/monitor time accurately, something we refer to as time blindness.
Time Blindness
Time blindness is when executive functions meet ADHD wiring. It is the inability to sense the passage of
time or accurately assess how long a task will take. This may sound like a quirky trait, but in reality, it is a
neurological difficulty that results from lower activity in the prefrontal cortex and changes in dopamine
signaling. This can show up as overcommitting and believing there is more time than there is, running late for appointments/meetings despite planning ahead, struggling to determine how long a task will take, and incorrectly prioritizing as a result.
It’s important to note that these executive function struggles don’t only impact work or school but also how we navigate our interpersonal relationships. Forgetting important dates, being late for plans, and having difficulty prioritizing our loved ones can all result from this warped sense of time and lead to strains on relationships or feelings of guilt/shame.
Tools for Time Blindness
Those with ADHD often feel like time blindness is an impossible hurdle that they will never overcome.
While we cannot change brain wiring and neurological differences, we absolutely can add tools to our
daily routines that make perceiving and managing time a bit easier!
- Analog Clocks – Sometimes it can be helpful to have a visual cue that physically shows the
passage of time. This way, we can keep an eye on how much time has passed, making it difficult
for time to slip by unnoticed. - Pomodoro Method – This is a structured way to manage focus that keeps tasks manageable,
prevents burnout, and gives the brain clear markers for attention. Work is broken down into
25-minute sessions separated by 5-minute breaks, instead of long, undefined blocks of time. - External Cues – Reminders and alarms can be really helpful when it comes to remembering
important dates and times or to remind ourselves when to start working on a specific task. It’s
important to note that for these to be most effective, they should grab your attention and
require an action to turn off. - Mind Dumping – With ADHD, our minds can feel very loud and cluttered. Getting everything out
of your head, whether that means typing it out or writing it down on paper, can help clear space in
your brain, reduce anxiety, and make it easier to decide what to work on next.
It’s important to note that these tools will not be helpful for everyone, and that’s okay! Working with our ADHD and building systems that work for us requires a lot of getting to know our patterns and
understanding what works and what doesn’t. Some tools may require tweaking to apply to your ADHD! I want to end this recap by listing some of the recommendations that were put into chat or brought up during the session by our lovely participants! I think it perfectly showcases that ADHD management looks different for everyone, and a lot of trial and error can be involved when it comes to learning what tools and adjustments are most helpful for us.
- Body doubling
- Locking specific apps or websites at a certain time as a reminder not get lost in scrolling or browsing
- Bullet journaling for management and keeping track of tasks
- Apps with visualization or personalization where you take care of a living thing: this includes
apps like Finch, Flora, or Focus Friend - Fidget toys to keep your attention while working on something that requires sitting still
Sticky notes or electronic post-it notes for brain dumping - Tracking or planning ahead for expected distractions
- Timing how long common tasks/chores take, so you know in advance how much time it requires
- YouTube channels specifically designed for focus, like Study Sonic Focus
- Grounding to be more present in the moment and hone our focus (Drop the Anchor, Five Senses)
- The ADHD Focus Friend Workbook by Grace Koelma
About Alyssa Nohar
Alyssa is currently completing her master’s of Counselling Psychology with Yorkville University, on practicum with Impart Therapy. She works with teens and adults who are struggling to navigate the ups and downs of daily life. Please visit here to learn more about Alyssa Nohar. To learn more about our ADHD Group Program, please visit: ADHD Group Programs | Skill-Building Support and Psychoeducation