Have you ever felt like you're not as "mature" or "on top of things" as others around you? It might be more than just a feeling – it could be tied to ADHD and your executive function age.
If you're an adult living with ADHD, you may have experienced that nagging sense of falling behind when it comes to managing responsibilities or staying focused. It's not that you're lazy or incapable – ADHD can actually slow down the development of certain mental skills we rely on to stay organized, make decisions, and prioritize effectively. This is where the idea of "executive age" comes into play.
What is "executive age," exactly? Dr. Ellen Reed and I recently discussed this concept after noticing how many people with ADHD feel a significant disconnect between their chronological age and their executive function abilities. In simpler terms, executive age is a measure of how well your brain handles complex tasks like planning, decision-making, and organization. It often develops more slowly in individuals with ADHD. So, someone who is chronologically 30 might have an executive function age of, say, 20.
But what does that really mean for you, and can improving it benefit your daily life? Well, understanding and improving your executive function age could be one of the most empowering steps in managing ADHD and living a more balanced, fulfilled life. Here’s why.
Understanding ADHD and Its Impact on Executive Functioning
ADHD affects more than just the ability to focus – it can impact almost every area of your life, from your relationships to your career to your overall well-being. If you're struggling with ADHD, you might find yourself constantly overwhelmed by small tasks or forgetting deadlines. These challenges stem from the fact that your executive function skills – those mental processes that help you organize, plan, and manage tasks – may not be developing at the same rate as those without ADHD.
The concept of “executive age” gives us a way to understand why these difficulties occur. Simply put, ADHD slows the development of these crucial mental skills. If you feel like you’re *playing catch-up*, you’re not alone. Many adults with ADHD share the same experience, and it’s not a reflection of your intelligence or capabilities. It’s just part of how ADHD affects the brain.
How Can ADHD Support Resources Help You Close the Gap?
One thing I've learned in my years of practice is that ADHD doesn't have to control your life. With the right tools, strategies, and mindset, you can overcome the challenges it presents. For example, understanding the *strategies for boosting executive functioning skills* can be a game-changer for adults with ADHD. They focus on simple, actionable techniques that make managing daily tasks much more manageable.
As part of the LevelUp GamePlan approach, we emphasize the importance of a routine and sticking to habits that support mental wellness. It's not about doing more – it’s about doing what works for you. One way to do this is by focusing on small habits that build over time. For instance, you could try setting aside just a few minutes each day to review your goals and tasks. This can give you a sense of accomplishment and clarity, helping your executive function catch up more naturally.
Tips for Parents to Balance Life and ADHD
If you're a parent living with ADHD, managing executive function can feel especially overwhelming. Between juggling family life, work, and everything in between, it’s easy to feel burnt out. But, trust me, it’s possible to strike a balance. I’ve written about the *importance of using a written journal* to help organize your life. Taking just 4 minutes a day to jot down your thoughts or organize your tasks can help reduce the mental load of parenting and ADHD at the same time. Don’t underestimate the power of a few minutes of calm reflection each day!
Another key to managing ADHD as a parent is ensuring that you have the right *support system* in place. You're not in this alone. Joining a community or seeking professional help can help you find strategies that work for your specific challenges. There’s no shame in needing support – it’s part of the process of thriving with ADHD. If you haven’t yet, check out our *strategies to help parents with multiple responsibilities* for more tips.
Wrapping Up
If you’re ready to make a change, it starts with taking small, consistent steps to improve your executive function. By using tools like journaling, focusing on habits, and embracing ADHD-friendly strategies, you can begin to close the gap between your executive function age and your chronological age. With time, you'll find that you're able to handle responsibilities, set and achieve goals, and manage your ADHD in a way that works for you.
Are you ready to take the first step? Consider starting with a daily journaling practice or checking out our strategies for boosting executive functioning skills. You'll find that even small changes can have a big impact on your daily life.
If you're looking for more help, here's *another article* that goes into great detail on improving your mental health, which includes managing ADHD. Check it out here.
References
American Psychological Association. "Executive Functioning in Adults with ADHD." APA Journals, 2023. https://www.apa.org
Friedman, L. "Improving Executive Functioning in Adults with ADHD." Psychology Today, 2024. https://www.psychologytoday.com
National Institute of Mental Health. "Attention-Deficit/Hyperactivity Disorder." NIMH, 2023. https://www.nimh.nih.gov