Executive Function at Work: Supporting ADHD Without Shame

Angela Greenwell
Sep 8, 2024
2 min read

If you’re constantly starting strong and fading fast… if deadlines sneak up on you despite the reminders… if you feel like you’re always “on” just to keep up—you’re not lazy. You might have ADHD.

ADHD in adults doesn’t always look like bouncing off the walls. It often hides behind phrases like:

“I can’t get started.”

“I forgot—again.”

“I’m smart, but I never feel on top of it.”

“Why do I work better under pressure… and then crash?”

These aren’t excuses—they’re patterns rooted in brain function. According to Barkley (2015), adult ADHD is often marked by impaired executive functioning, which affects time management, emotional regulation, and task initiation.

Common ADHD challenges at work include:

Time blindness – difficulty sensing how long things take or when to start
Initiation issues – paralysis before a task, even one you want to do
Executive dysfunction – challenges with organizing, prioritizing, and follow-through
Emotional dysregulation – frustration, rejection sensitivity, or emotional shutdowns (Brown, 2013)

These aren’t character flaws. They’re part of how your brain is wired. The good news? There are tools and strategies that can help you stop spinning—and start creating real, sustainable clarity.

Work Smarter With ADHD: Practical Strategies

Use external structure, not internal pressure
Your brain may struggle to self-start—but it can respond well to external frameworks. Try:
1. Time-blocking in your calendar, with alarms that cue you to begin
2. Pomodoro technique: 25 minutes of focus, 5-minute breaks to refresh (Cirillo, 2006)
Make tasks visual
Use a Kanban board (Trello, Notion, or whiteboard) to break your workflow into stages: To Do → Doing → Done. This provides visible progress and limits mental overload.
Lean into body doubling
Working alongside someone—even silently—can make a huge difference. Try Focusmate.com – for 25- or 50-minute accountability sessions or virtual or local co-working groups to build shared energy and motivation
Keep your dopamine fueled—on purpose
Plan small rewards after hard tasks. Changing environments (coffee shop, new playlist, standing desk) can also help reset attention and reduce burnout (Ratey, 2008).
Self-talk matters more than you think
Instead of “Why can’t I just do this?” try “What support does my brain need right now?” ADHD thrives on structure, curiosity, and kindness—not shame (Saline, 2018).

Trusted ADHD Resources for Professionals

ADDA – Attention Deficit Disorder Association
Offers virtual support groups, workplace webinars, and tools specifically for adults with ADHD.Website: https://add.org
How to ADHD (YouTube Channel)
Jessica McCabe’s channel explains ADHD with intelligence and compassion, breaking down tools and truths in a way that’s relatable and actionable.https://www.youtube.com/user/HowtoADHD

Final Thought

You’re not failing—you’re adapting. ADHD at work can feel like an uphill climb, but with the right supports, you can build systems that reflect your intelligence, creativity, and humanity.

Let’s make your brain work for you—not against you.