5 Executive Function Strategies That Actually Work

What Is Executive Function?

Executive function is the brain's management system. It controls your ability to plan, organise, start tasks, manage time, regulate emotions, and switch between activities. For people with ADHD, these skills do not come naturally — not because of laziness or lack of intelligence, but because the brain is wired differently.

The good news? There are practical strategies that can make a genuine difference. Here are five that consistently work for the people I mentor.

1. Body Doubling

Body doubling means working alongside another person — not necessarily on the same task, but simply being in each other's presence. It sounds almost too simple, but for ADHD brains it can be transformative.

The presence of another person creates a gentle form of accountability and helps anchor your attention. You can body double in person (a friend at a coffee shop, a family member in the same room) or virtually through online co-working sessions and apps.

Try this: Schedule a weekly virtual co-working session with a friend. Set a timer for 25 minutes, work in silence, then check in. You will be surprised how much you get done.

2. Time Blocking

Time blocking involves assigning specific tasks to specific chunks of time in your calendar. Rather than keeping a vague to-do list, you decide exactly when you will do each thing.

This works for ADHD because it reduces decision fatigue. Instead of constantly asking "what should I do now?", you have already decided. It also helps with time blindness — a common ADHD trait where time feels distorted.

Try this: At the end of each day, block out tomorrow's key tasks in your calendar. Keep blocks short (30 to 60 minutes) and include buffer time between them for transitions.

3. Externalising Memory

ADHD brains have unreliable working memory. If something is not written down or visible, it might as well not exist. Externalising memory means getting information out of your head and into the physical world.

This could look like sticky notes on your door, a whiteboard in your workspace, reminders on your phone, or a single notebook you carry everywhere. The key is making the invisible visible.

Try this: Create a "launch pad" by your front door — a tray or hook where your keys, wallet, and essentials always live. Pair this with a checklist on the door for things you need before leaving.

4. Task Chunking

Large tasks are overwhelming for everyone, but for ADHD brains they can feel paralysing. Task chunking means breaking a big task into the smallest possible steps so that each one feels achievable.

Instead of "write essay", your list becomes: "open document", "write one sentence about the topic", "list three key points", "write the first paragraph". Each micro-step creates a small win, and momentum builds from there.

Try this: Next time you are avoiding a task, write down the very first physical action required. Not "start project" but "open laptop and create a new file". Make it so small it feels almost silly.

5. Transition Rituals

Switching between tasks or activities is one of the hardest things for ADHD brains. You might get stuck on one thing for hours (hyperfocus) or struggle to start the next thing even when you know it is important.

Transition rituals are small, repeatable actions that signal to your brain "we are moving on now". This could be making a cup of tea between tasks, doing a two-minute stretch, playing a specific song, or writing a brief summary of what you just finished.

Try this: Choose a 60-second transition ritual — stand up, stretch, take three deep breaths, and say out loud what you are about to do next. This bridges the gap between tasks and primes your brain for the switch.

Building Your Own Toolkit

These strategies are starting points, not a one-size-fits-all prescription. The most effective approach is to experiment, notice what works, and build a personalised toolkit over time. An ADHD mentor can help you do exactly that — identifying which strategies suit your brain and holding you accountable as you put them into practice.

If you would like support building your executive function toolkit, book a free introductory call and let us find what works for you.