Beyond ADHD Diagnosis: Building Executive Functioning Skills
Written by Elizabeth Solomon Loyola, PsyD, Founder of Child Psychology Center, a group psychology practice with offices in North San Diego and Sacramento & virtual therapy services statewide in CA
Attention-deficit hyperactivity disorder (ADHD) can make it hard for both children and adults to focus, stay organized, and manage their actions. These challenges stem from executive functioning difficulties, which affect planning, time management, and self-regulation. The right strategies can strengthen these skills and provide practical support. Since ADHD has a strong genetic component, these strategies may benefit parents supporting children with ADHD as well.
Strengthening Self-Regulation
Self-regulation is key to managing hyperactivity and impulsivity. Encouraging controlled movement and intentional decision-making can help individuals stay on track.
Here are 6 Practical Self-Regulation Strategies:
Use quiet fidget tools like putty or stress balls to channel restless energy.
Doodle or take notes to enhance engagement during listening tasks.
Allow small movements, such as leg shaking or standing desks, to improve focus.
Pause before acting—take a breath and consider the consequences.
Use structured strategies like counting to ten or writing thoughts in a notebook to delay impulsive responses.
Identify common triggers for impulsivity and plan ahead for how to manage them.
Enhancing Attention and Task Completion
Individuals with ADHD often struggle to sustain focus. Using external tools and structured routines can improve attention and productivity.
Say the person’s name calmly before giving instructions to capture their attention.
Break tasks into smaller, time-limited segments using timers.
Encourage short movement breaks to prevent mental fatigue.
Provide meaningful rewards for task completion to reinforce positive behaviors.
Work with a study partner, colleague, or small group for additional motivation and structure.
Play calming background music to create a focused work environment.
Teach mindfulness techniques like deep breathing or short meditation exercises to build focus.
Improving Organization and Planning
Organization and planning are common challenges for individuals with ADHD. Structuring their environment and providing external supports can help.
Keep frequently used items in designated spots to reduce frustration.
Minimize visual clutter to decrease distractions and improve task focus.
Use checklists or planners to track assignments, responsibilities, and appointments.
Create predictable routines, such as packing bags the night before work or school.
Encourage prioritization by numbering tasks based on importance.
Managing Time and Reducing Procrastination
Time management is a major hurdle for individuals with ADHD. Teaching practical strategies can help them stay on schedule and complete tasks efficiently.
Use timers and alarms to break work into manageable time blocks.
Estimate how long a task will take and adjust expectations over time.
Seek help from patient, organized mentors, peers, or coworkers.
Reframe tasks by focusing on the first step rather than the whole task.
Foster self-compassion by recognizing strengths and celebrating small successes.
These executive functioning strategies are adapted from GoodRx. Implementing them may require collaboration with teachers, coworkers, therapists, and family members to ensure consistency across environments.
Beyond coping skills, a comprehensive ADHD evaluation is essential. Identifying strengths and challenges allows for tailored support, which may include therapy, medication, and guidance for both children and adults. At the Child Psychology Center, we provide the resources individuals need to develop executive functioning skills and succeed in daily life.
Our Services:
Child Psychology Center offers neuro-affirming, culturally competent, evidence-based therapy for children (ages 0+), teens and caregivers. We offer virtual therapy for people throughout all of California, and we offer in-person therapy in Carlsbad, CA and in Sacramento, CA. Our services are available in both English and Mandarin. Our licensed psychologists offer psychological assessments. While our therapists specialize in treating children, we also treat adults. We specialize in treating anxiety, child behavioral problems, obsessive compulsive disorder (OCD), ADHD, autism (ASD), and post traumatic stress disorder (PTSD). We offer parent coaching and consultation. We would love to support you along your journey. Reach out for a free 15-minute consultation today!
GoodRx Health. (n.d.). 27 ADHD coping skills to help you stay focused. GoodRx. https://www.goodrx.com/conditions/adhd/adhd-coping-skills
