Executive functions are a set of cognitive skills that allow us to plan, organise, prioritise, and complete tasks. People with ADHD often have deficits in executive function, which can interfere with their work efficiency.
Executive function deficits in Adult ADHD
Some of the specific executive function deficits that can affect work efficiency in people with ADHD include: difficulty in planning & organising, setting priority, decision making, staying focused, time management, controlling impulsivity and coping with stress.
These executive function deficits can make it difficult for people with ADHD to be productive at work. They may miss deadlines, make mistakes, or have difficulty completing tasks. They may also have difficulty working independently or managing their time effectively.
Compensatory steps to Improve Efficiency
There are a number of things that people with ADHD can do to improve their work efficiency.
- Set realistic goals:
Don’t try to do too much at once. Break down large tasks into smaller, more manageable ones.
- Prioritise your tasks:
Decide which tasks are most important and need to be done first.
- Avoid Multitasking:
Try completing one thing at a time so that you can give full, undivided attention to that task.
- Keep Reminders:
Use stick on remainders or get into the practice of using your mobile calendars to schedule tasks and appointments. Inform a reliable person to remind you of tasks rather than depend on one’s own memory.
- Take breaks:
Don’t try to work on a task for hours on end. Take breaks every 20-30 minutes to avoid burnout.
- Delegate tasks:
If possible, delegate tasks to others. This will free up your time so you can focus on the most important tasks.
- Avoid distractions:
Find a quiet place to work where you won’t be interrupted.
- Reward yourself:
When you complete a task, reward yourself with something you enjoy. This will help you stay motivated.
Additional Measures to Manage Adult ADHD
Some additional measures that may help people with ADHD understand and manage the challenges are:
- Seeking professional help:
If you have ADHD, it is important to seek professional help. A therapist or counsellor can help you develop strategies to improve your executive function skills. Working with a coach can help you develop strategies to improve your work efficiency and achieve your goals.
- Using coping mechanisms:
There are a number of coping mechanisms that people with ADHD can use to manage their symptoms such as the those listed above. These strategies need to be utilised on a routine basis.
- Making accommodations:
If you have ADHD, you may need to make accommodations at work. This could include having a quiet workspace, flexible deadlines, or committing and reporting to a supportive supervisor.
Managing ADHD can be challenging, but it is possible to live a full and productive life. By taking these steps, people with ADHD can learn to manage their symptoms and improve their work efficiency and achieve their goals.
