The average American checks their phone 205 times each day and spends about one-quarter of their waking hours on that addictive device each day. Time surrendered to screens has increased at least 30% in just the last five years; the unchecked proliferation of digital media and its influence over our lives is arguably the defining feature of the 21^st century.

There’s no point spitefully opposing screens, digital media, and artificial intelligence. These tools keep us connected, learning, and informed, but the price we pay is the persistent erosion of our attention. Technology companies invest billions in developing powerful algorithms made to embezzle our attention, with little regard for the near- and long-term effects on health and wellbeing. The risks are particularly high for young people with ADHD who experience impulsivity, altered reward processing, time management challenges, and difficulty with boredom.

Multiple states are now issuing orders to curb phone use in schools and U.S. Surgeon General Vivek Murthy has called for warning labels on social media platforms, suggesting that digital media checks and balances are taking shape. To that end, here are steps you can take to regain control over your digital media use.

How Do Screens Affect Us?

Perpetual Distraction

Technology exploits the information-foraging nature of the brain. We evolved to seek and value information because it’s useful for survival. We don’t always know how to filter out too much information. That’s why it’s so tough to ignore the constant pings, dings, and other incessant notifications that force their way into our brains.

The Fiction of Multitasking

Our brains can only focus on one task at a time, yet many of us, seduced by our devices, assume that we can easily switch between tasks. Task switching is costly not just to productivity, but to brain functioning. It deteriorates attention span, which, according to some reports, has decreased from two and a half minutes in 2004 to about 47 seconds today.

[Think You May Be Addicted to Your Phone? Take This Screener] 

Aversion to Delays

The sheer speed of apps, sites, and game today has made us averse to delays. Ever notice yourself growing impatient if a page takes 10 seconds to load? We want stimulation constantly and immediately. An aversion to postponing gratification is problematic — patience and the ability to handle discomfort are essential for healthy functioning.

FOMO and Anxiety

Excessive pressure to stay connected to technology for fear of missing out (FOMO) drives anxiety, keeping us compulsively stuck to our devices and driving a feedback loop.

Restore Control: How to Unplug

Check In with Yourself

Ask yourself the following questions (and be honest in your answers) to gauge where you stand with your digital media habits:

• “Is my smartphone use a problem for me? If so, in what ways?”
• “Am I spending more time on my smartphone, computer, or device than I want?”
• “Am I too distracted by notifications on my smartphone, computer, or other device?”
• “Am I compulsively looking at my smartphone when I don’t really need to be?”
• “Do I worry too much about what I’m missing if I’m not checking my smartphone?”
• “Is it hard for me to resist looking at my smartphone when I’m doing other things, such as working, studying, spending time with people, walking, or driving?”
• “Am I unhappy with my social media presence?”
• “Am I an active or a passive user on social media?”
• “Am I using social media as a substitute for real life?”
• “Does social media leave me feeling inadequate or disappointed about my life?”

[Read: Can’t Stop Clicking? Here’s How to Beat “Infomania”]

Commit to Conscious Change

Reducing time spent online is critical — and difficult. It takes effort and real commitment to break free from what is an automatic behavior for many of us. Here are a few actionable steps to curb your screen and online time:

• Use and app to track your daily social media activity for an accurate sense of how much attention you’re surrendering.
• Turn off your phone at key times like while you’re driving, in meetings, and with family and friends.
• Don’t bring your device to bed. Park your devices in a dresser or keep them outside of your room during bedtime.
• Disable app notifications to avoid distractions and feelings of FOMO.
• Interrupt compulsive checking. Decide specific times for checking your phone, for example. Keep your phone out of reach. Have a good reason for checking so that it’s not mindless.
• Avoid passive scrolling, which is more likely to lead to negative feelings and disconnectedness.
• Fill the void. Do you check social media because you’re bored? Stressed? Anxious? Lonely? Dissatisfied with your life? Question your reasons for escaping into the online world and see how you can tune in more to the real world. Keep a gratitude journal and track the positives. Spend time doing things in the physical world that make you feel good so that you’re better able to stay rooted in the present and restore your attention span.
• Do what you can, but do something. What will it take for you to improve your digital media habits, even by a few minutes a day? If you can’t turn off your phone during dinner, can you commit to not looking at it for the first 5 minutes of your meal? If you can’t disable notifications, can you be more selective about which ones come through? Remind yourself why you want to be in better control of your usage and what’s at stake.

Screen Addiction and ADHD: Next Steps

• Read: Wasting Time on Social Media? 6 Ways to Stop ADHD Brains from Doom Scrolling
• Read: Phone Distractions Were Sabotaging My Relationships, Sleep & Self-Esteem
• Read: ADHD Brains on Screens  — Decoding a Complicated Relationship
• Watch: Time to Unplug? How Screen Time Impacts the ADHD Brain

The content for this article was derived from the ADDitude ADHD Experts webinar titled, “The Journey to Independence: A Parent’s Guide to Delayed Adulthood with ADHD” [Video Replay & Podcast #503] with Anthony Rostain, M.D., M.A., which was broadcast on May 1, 2024.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

As a therapist, I treat so many people with ADHD who struggle to meet intention with action. It results in draining, self-sabotaging habits and forgotten goals. It makes my clients feel like they have no control over their lives.

Though executive dysfunction is a part of living with ADHD, there are ways around it. The following tools have helped my clients with ADHD break free from its grip and take action in their everyday lives.

How to Get Out of ADHD Paralysis: 5 Tools to Beat Executive Dysfunction

1. The Countdown Trick

In many of our kitchens is a handy device to propel us to action: The microwave timer.

The magic of microwave timers is that they constrain an activity, giving it a fixed end time. Bring this principle to other activities in your life! Commit to, say, tidying your kitchen until your clothes are done washing. Only scroll through social media while the pasta cooks. Get up from the couch when a podcast episode ends.

[Get This Free 2025 Calendar of Small Wins]

2. “Do It for Future Me.”

What actions of today will your future self – whether it’s the you of later today, next week, or next year – thank you for? Carry this with you to help you build motivation and accountability. For some, their future selves feel like different people, which helps even more with accountability.

If you want to get better about brushing your teeth or flossing, for example, consider leaving a sticky note in your bathroom that reads, “Do it for future you.”

3. Pair a Treat

Whether it’s filing taxes while drinking your favorite tea, jogging while listening to an audiobook, or studying with a cup of hot chocolate, add in a small treat to boost the fun factor of an otherwise boring or dreaded activity. You can even supercharge this by only letting yourself enjoy the fun activity while you’re doing the boring one.

4. Find a Buddy

The mere presence of another person, even a stranger, is a powerful tool for maintaining focus and consistency. And it doesn’t have to be in person. Video chat with a friend while doing chores. Have a tough time sticking to hobbies you enjoy? Join a club or two. Head to the library or a coffee shop to get into study mode.

[Read: Get More Done with a Body Double]

5. Do It Imperfectly

Avoid falling into the all-or-nothing trap – avoiding a task if you can’t do it perfectly or completely in one sitting. Perfectionism is the surest path to overwhelm, guilt, and paralysis. You don’t have to wash everything in the sink now or declutter your entire home. Do a dish or two. Focus on one small area of your home for 10 minutes. Commit to doing a “medium” job, not a perfect job.

How to Get Out of ADHD Paralysis: Next Steps

• Get This Free Download: Your ADHD Dopamine Menu Template
• Read: Intention Deficit Disorder – Why ADHD Minds Struggle to Meet Goals with Action
• Read: How to Sharpen Executive Functions – Activities to Hone Brain Skills

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

We make time for everything and everyone but ourselves. We consistently prioritize the needs of others. We feel guilty erecting boundaries. And this struggle to carve out space for our own wellbeing is the biggest barrier to mental and emotional health for more than half of adults with ADHD, according to a new survey of 1,898 ADDitude readers.

“I have a hard time putting myself first. I worry about others to my own detriment.”

“I really want to journal but, when I remember to, I spend an hour writing and then find myself thinking, ‘I don’t have time for this!’”

On a 10-point scale, where 10 is extremely satisfied, ADDitude readers rated their mental and emotional health a 5.2. Additional barriers to mental health care cited by readers include the following:

• Defining effective self-care strategies: 45%
• Sticking with a routine: 45%
• Practicing mindful meditation and/or gratitude: 38%
• Affording a mental-health practitioner: 23%

“Insurance makes things impossible sometimes. Also, I’ve had to switch mental healthcare doctors many times due to clashes of ideals and personality. One actually said ADHD wasn’t real and that I just needed discipline to work through my ‘laziness’.”

“I have not found a single counselor who is highly familiar with adult ADHD and its nasty companions.”

[Get This Free Download: Make Mindfulness Work for You]

Top Mental Health Apps and Tools

Following are the top apps, websites, podcasts, books, and other resources recommended by ADDitude readers for improving mental and emotional health.

Self-Care Apps

• Insight Timer: Guided meditation sessions, music, and courses for mindfulness and relaxation
• Balance: Personalized meditation that adapts sessions to your goals and progress
• Gratitude: Foster daily gratitude and positivity via journaling
• Happify: Activities and games to boost happiness and reduce stress
• Headspace: Mindfulness and meditation tools, sleep sounds, mindful movement, and exercise.
• Calm: Sleep stories and music, meditation and inspirational stories, mood tracking, and relaxation tools
• Healthy Minds: Unlock wellbeing my practicing four skills — awareness, connection, insight, and purpose
• Finch: Nurture a virtual pet by completing daily wellness and self-care tasks

Self-Care YouTube Channels, Podcasts, and Websites

• How to ADHD: A YouTube channel created by Jessica McCabe that offers practical tools and insights for living with ADHD.
• The Happiness Lab: A podcast by Laurie Santos, Ph.D., that explores science-backed strategies for a happier life.
• The Teen Anxiety Maze : A podcast by Cynthia Coufal, a teen anxiety coach.
• Therapy in a Nutshell : A mental health and strategies podcast, YouTube channel, and website by Emma McAdam, LMFT.
• Something Shiny: A podcast by therapists David Kessler and Isabelle Richards that tackles ADHD and relationships with humor and authenticity.
• ADDitude ADHD Experts: Leading experts in ADHD and mental health share the latest research and proven strategies.

Self-Care Books

• ADHD 2.0 (#CommissionsEarned)by Edward M. Hallowell, M.D., and John Ratey, M.D.
• Your Brain Is Not Broken (#CommissionsEarned) by Tamara Rosier, Ph.D.
• The Gift of Imperfection (#CommissionsEarned) by Brené Brown
• Get Out of Your Mind and Into Your Life (#CommissionsEarned) by Steven C. Hayes and Spencer Smith

Daily Self-Care Approaches

To prioritize self-care, many ADDitude readers incorporate small practices and routines into daily life. Here is their advice.

“Take three deep breaths a few times a day. Connect it to something you are doing anyway; do it after going to the bathroom first thing in the morning or when you get into your car.”

“I have a ‘blow off steam’ playlist that I listen to when I feel wired or hostile. (I also have calming playlists!)”

“As weird as it sounds, I find ChatGPT great for journaling. It asks me questions about what I’ve written and helps me develop a deeper understanding of my thoughts.”

“Exercise is the magic medicine for my mental health. I notice a difference in my energy, focus, attitude, and motivation to get things done when I exercise. I try to walk three days a week and attend a class at my local YMCA three days a week.”

“I write about three good things every morning. It gives me a sense of achievement and agency and calms my anxiety.”

“I have set aside Fridays after work as ‘nothing needs to get done’ time.”

“I try to have 30 minutes of ‘me’ time every day. I take a bath, listen to an audiobook, or watch a show.”

[Read: 31 Ways to Work Out the Kinks in Your Workout Plan]

The Power of Therapy and Medication for Mental Health

Readers report that taking prescribed medications and working with mental health professionals do wonders for their health, and assigned the following “helpfulness” ratings to each tool (on a 5-point scale where 5 is extremely helpful):

• Therapist (in-person or online): 4.11
• Medication for ADHD: 3.91
• Medication for another condition: 3.88
• Psychiatrist: 3.67

“ADHD meds have helped so much with emotional regulation that I’m quite upset I didn’t have access to them earlier!”

“Medication for anxiety has largely cleared up my ADHD mess, so much that I’m able to handle other sides that come up (time blindness, forgetfulness, etc.)”

“Accessing a therapist is paramount to understanding your emotions, triggers, and boundaries.”

“Medication can be so helpful, but it can take a while to figure out what works for you. Try some stuff and don’t be afraid to try something else if it is not working or if side effects make life unfun. Also, know that medication is a helpful tool, but it doesn’t do the work for you. It helps you do the work of setting up systems, finding coping skills and accommodations, and looking honestly at how your current patterns are helping or hurting you as you seek to be the best you.”

More Recommended Mental Health Supports

What other supports are helpful for improving mental and emotional health? ADDitude readers contributed the following “helpfulness” ratings:

• ADHD coach: 3.67
• Yoga or meditation class: 3.50
• Spouse, family member, friend: 3.38
• Anger-management training: 2.75
• Journaling: 3.08

“Get a good yoga teacher who focuses on the emotional benefits of yoga as well as the physical benefits. It is so much more than exercise and is really beneficial for all sorts of ADHD symptoms, too.”

“Find safe spaces to talk about your feelings, even if it is just an online community of strangers. Communities of people with ADHD are great to engage with because they have empathy for what you are experiencing and often really great advice for ways to better your daily life.”

“There is something therapeutic about writing on paper while curled up in a chair. It clears my mind and gets the chaos out of my head.”

“My most helpful experiences come from seeing others with similar struggles and finding that I am normal.”

How to Improve Mental Health: Next Steps

• Celebrate Every Step: Join the Small Wins Appreciation Network!
• Read: 11 Self Care Strategies for ADHD Brains
• Read: “Your ADHD Self-Improvement Plan — 6 Steps to a Better You”
• Join Us! ADHD Support Group for Adults

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

Enlisting in the military just became easier for people with ADHD.

The restrictions on ADHD and other medical conditions historically used to disqualify potential recruits from joining the military have been lifted by the U.S. Department of Defense (DOD) under its Medical Accession Records Pilot (MARP) program. According to MARP’s new guidelines, people with ADHD and learning disorders, such as dyslexia, can enlist without a waiver if they have not received treatment for the conditions within the past year.

Historically, ADHD disqualified candidates unless they secured a military waiver to allow enlistment, a lengthy, multi-step, and largely imprecise process. Candidates were also required to go without treatment for ADHD for at least three years prior to enlistment.

When the MARP program began in 2022, it listed 38 medical conditions that no longer required waivers for enlistment. Earlier this year, the DOD increased the number to 51. Removing the waiver requirement accelerates the enlistment process and frees up medical evaluators to review candidates with more complex medical histories.

“Nearly 77% of youth between the ages of 17 and 24 need some type of waiver to qualify for military service,” said Dr. Katie Helland, DOD director of military accession policy, at a Pentagon news briefing on October 31. “This is where programs like MARP have been helpful.”

Between July 2022 and August 2024, MARP medically qualified more than 9,900 applicants, 57% of whom ultimately enlisted. According to the DOD, about 60% of those recruits had a history of ADHD.

“ADHD is probably more prevalent in the military than you realize,” said Brandi Walker, Ph.D., in the ADDitude webinar “Can You Join the Military with ADHD? What Hopeful Service Members Need to Know.” In 2018, more than 41,000 active service members had an ADHD diagnosis, according to a study that looked at medical data among service members in a five-year period.¹

Individuals with ADHD should consider several factors before enlisting. “You’ll have to be honest with yourself about your strengths, challenges, and how well you cope with ADHD, especially without medication,” Walker said. “The first step is to conduct lots of research, including learning as much as you can about the military, its enlistment procedures, the service branches and roles within them that appeal to you, and the pros and cons of military life. Even if you’re set on joining, it’s a great idea to set the foundations for success well before applying.”

The pilot program will continue testing the feasibility of permanently changing military accession regulations to make enlistment easier for people with previously disqualifying medical conditions.

“Initial results from the program have been positive,” Helland said.

Source

¹Sayers, D., Hu, Z., & Clark, L. L. (2021). The Prevalence of Attention-Deficit/Hyperactivity Disorder (ADHD) and ADHD Medication Treatment in Active Component Service Members, U.S. Armed Forces, 2014-2018. MSMR, 28, (1), 9–14. https://health.mil/News/Articles/2021/01/01/Prevalence-of-Att-MSMR-Jan-2021

You never intend to miss deadlines, forget doctor’s appointments, or arrive late to dinner reservations. It’s just that the concept of time — and the skills needed to manage it — doesn’t come naturally to the ADHD brain. The result? Hyperfocus, time blindness, procrastination, and stress.

ADDitude recently surveyed 1,859 adults with ADHD, one-third of whom said that problems with time management and productivity contribute the greatest amount of stress to their lives. According to the survey, the most common problems include the following:

• Procrastinating and putting off important tasks: 56.59%
• Resisting distractions: 42.28%
• Tackling onerous or intimidating to-do list items: 35.96%
• Sticking with projects until they are done: 35.85%
• Accurately estimating how long a task will take: 31.35%
• Prioritizing tasks effectively: 26.15%
• Hyperfocusing on less important priorities: 25.88%
• Striving endlessly for perfection and/or avoiding tasks if perfection is impossible: 18.01%

“Figuring out how to break a big project or goal into small steps and believe that one day I’ll actually reach the end feels infinitely far away, so I always give up,” said one survey respondent.

“I struggle to get started, then hyperfocus when I do,” said another reader. “I hate being disturbed. It’s midnight, and I’ll still be working when the morning alarm goes off.”

Time Management Tips

ADHD medication helps 37.54% of survey respondents tackle productivity and time management issues, they said. A much smaller number finds the following strategies “extremely helpful” for getting things done:

• family member, spouse, friend: 5.6%
• personal organizer: 4.73%
• time management or productivity app or service: 3.53%
• ADHD coach: 2.70%

[Get This Free Download: Keep Track of Your Time]

The key to better managing time, tasks, and to-do lists is engaging in trial and error to see what approaches work best for your ADHD brain. Below, ADDitude readers share the solutions that keep them on task — and on time. Try one or all the recommendations to see which ones help you be more punctual and productive.

Your Favorite Time Management or Productivity Apps

“The Goblin app has time-management tools that break down tasks and estimate time.” (Mobile apps of the tools are offered on Android, $1.99, and iOS, $1.99)

“The todoist app is great because it doesn’t let me forget anything!” (Beginner level is free, Pro $4/monthly, Business $5/monthly)

“I use Dynalist for all sorts of notes and lists.” (Basic version, Free; Pro version, $7.99/monthly, and students get a 50% discount)

“After using multiple planner apps, I found FlowSavvy and love it. It lets you put in tasks and events, you can color code things, and it helps organize your day. You can also set tasks to be completed in a specific order. I find it extremely helpful, especially when taking so many college classes and balancing many assignments.” (Basic version, Free; Pro version is $7/monthly)

“AnyList has a very user-friendly layout when making lists for planning many different tasks.” (AnyList is a free download for iOS & Android, AnyList Complete, which unlocks premium features and supports, individual: $9.99/year; household: $14.99/year)

“I like co-working apps like Focusmate or Groove.” (Focusmate, 3X/week are free; unlimited sessions $6.99/month, billed yearly or $9.99 billed monthly; Groove, two-week free trial, membership costs $18/month or $120/year)

Write It Down

“I love using a whiteboard to write down small to-do lists.”

“Bullet journal. 100%. I’m not artsy. My journal is very minimal, but it has all my tasks, trackers, calendar, to-do lists, future needs, etc. I even put down my kids’ clothing sizes, vet visits, dates to replace furnace filters, and that one yearly event I keep missing!”

[Get This Free Download: How to Manage Your Time at Work]

“The only thing that works for me is putting my to-do list in a spiral binder. It must be on paper, and I must carry unfinished tasks from one page to the next or cross them off. A former boss taught me this, and I was successful. In my next position, I thought I could just use an online tool. I was laid off a few years later partially because I wasn’t effective with my time.”

“I bought a scrolling notepad that I hung upside down. I put the more important/urgent things at the top, with less important tasks below. I write to-do items on sticky notes; light-colored ones are ‘quick’ items that take less than 25 minutes, and dark-colored sticky notes are for more complex tasks that take longer. I look at what’s on top of the list and choose a light- or dark-colored task based on my available time. I tear off the top of the list as I complete tasks.”

Overestimate and Maximize Time

“Whatever time I think something will take, I multiply it by three, and that’s almost accurate.”

“Do something while you wait for the microwave to heat your coffee or for your eggs to cook. Just do a few minutes at a time, and you’ll finish the task!”

Get Creative with To-Do Lists

“In addition to a ‘to-do list,’ I make an ‘I-did today’ list because what we intend to do is not always what we do. But what we do has value, too.”

“I use colored Sharpies to make each task visually interesting and stand out on my to-do list.”

“Before leaving work, I write a to-do list for the next day.”

“I color coordinate my Outlook calendar so I can have a clear idea of how my day/week/month will look.”

Build Healthy Habits & Routines

“I choose my attire for the next day the night before, including undergarments, jewelry, shoes, and socks, so I am less likely to be late for work.”

“Set a consistent appointment for a routine task and stick to it. For instance, go through your tasks on Mondays and categorize which ones are important to finish or work on that week.”

“As a teacher, I build in routines and do similar tasks in batches to increase the likelihood of reaching flow. For example, when grading worksheet packets, I grade the same page for the entire stack, then the next. After a few repetitions, I can usually memorize the correct answers, and any anomalies interrupt the flow and get a closer look.”

“Plan to do a lot less each day. Learn to say, ‘no.’”

“Having things in the place where you use them. For example, I used to keep scissors in my office, but I moved them to the kitchen. There’s no point in keeping items in another room and bringing them back and forth.”

Use Multiple Timers & Alarms

“I use 10 highly annoying timers to keep me on my morning routine.”

“I love my timers. I always set a ‘pre-timer’ to go off 5 minutes before I need to stop doing something. It helps snap me out of hyperfocus.”

“I rely on my phone alarms for everything. In the morning, I set a timer for 15 minutes and plan my tasks for each interval that needs to get done before I leave for work. This approach has been a game changer and helps me avoid distractions from minor things. Additionally, I set my alarm 30 minutes early because I have a habit of hitting snooze three times. I use alarms instead of calendar events for weekly tasks that need to be done at specific times because I tend to become ‘time blind’ and forget routine tasks that aren’t particularly important to me.”

[Get This Free Download: The Daily Routine that Works for Adults with ADHD]

Create a Soundtrack

“When I can’t focus on work, I find background music (without lyrics) helpful, as long as it’s relaxing. I search for ‘ADHD relaxing music’ on music apps (e.g., Spotify or Apple Music). I’ve also got a playlist of nature sounds.”

“Create a music playlist for as long as the task is that you want to complete. It helps with guesstimating time and transitioning to the next task.”

“I listen to audiobooks when I do household tasks that I find mind-numbingly boring. It makes the tasks (i.e., folding laundry, washing dishes, cooking, cleaning, etc.) much more fun.”

Change Your Mindset

“I set time to work on something, start small, and remind myself, ‘progress, not perfection.’”

“Give yourself grace if you have a lot of other priorities, like family, and just keep striving to meet your goals. If you are late, you are late. If you can only get a few minutes of things done, at least you are making progress.”

“I have an attitude of gratitude. I finally accept myself and my limitations.”

Find a Body Double

“Body doubling is magic! Twice a week, I do a four-hour Zoom call with a FB group; it’s my most productive time.”

“Body-doubling (virtually and in-person) has been incredibly helpful for me. Accountability and sharing completed tasks and to-do lists with others keeps me motivated and on-task at work.”

Set Your Priorities

“Prioritizing people, mammals, other pets, then things helps me.”

“I do the task that brings me the most relief first. Even if I have a looming deadline or I’m told I should prioritize something, if what’s really bothering me is a messy desk, I do that first. Once the dreaded task is out of the way, the rest flows like water.”

[Free Webinar Replay: Why Is Time So Slippery? Understanding Time Blindness in People with ADHD]

“Put the most important things in front of your face. For example, I reorganized my inbox, so items flagged with to-dos are at the top, and the more exciting, new emails are below.”

“My spouse and I prioritize and schedule our tasks during a weekly planning/walk around.”

“My ADHD coach sent me a weekly planner pad where the day is broken down into half-hour chunks, and there’s space to list the day’s top priorities. This helps me make the most of my time when my son’s at school.”

“I take time each morning and evening to review my calendar and update my priorities. Then I assign a time frame and set an alert to remind me what I need to do.”

Accept Help

“Ask a friend for help. Sometimes, you need another person to support you and be with you to help get you started.”

“Setting deadlines for myself does not work, but a deadline set by someone else keeps me accountable.”

Punctuality and Time Blindness: Next Steps

• Free Download Better Time Management with Adult ADHD
• Read: ADHD Minds Are Trapped in Now (& Other Time Management Truths)
• Read: Why Deadlines Bounce and Long-Term Plans Never Happen

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Register to reserve your spot for this free webinar and webinar replay ►

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More and more neurodivergent women are starting their own businesses. But for every female entrepreneur who takes the leap, there are many others who only dream of launching and growing their dream. They wonder whether their ADHD, autism, or related conditions will propel their success or hold them back.

Understand this: There’s a reason why higher rates of neurodivergence are seen among entrepreneurs. People with ADHD have a strong tolerance for risk, an abundance of creativity, brilliant problem-solving skills (due, in part, to the ability to hyperfocus), and resilience — the very traits that drive entrepreneurial success.

Understanding your neurodivergent strengths and struggles is Step One in determining whether the path to entrepreneurship is right for you. In this webinar, you will learn:

• Why people with ADHD and autism make good entrepreneurs
• About the advantages and disadvantages of starting a business when you have ADHD
• How to get started If you’re thinking about becoming a business owner
• About the unique challenges neurodivergent female business owners face
• How neurodivergent individuals can harness their unique strengths to overcome these challenges and drive business goals
• How to build a support network of female entrepreneurs and why it’s important
• How to promote your business with transparency about your neurodiversity

Have a question for our expert? There will be an opportunity to post questions for the presenter during the live webinar.

Meet the Expert Speaker

After a 20-year career as a psychotherapist and serial entrepreneur, Diann Wingert pivoted into coaching entrepreneurs, would-be entrepreneurs, and others with ADHD. Her passion is helping neurodivergent entrepreneurs balance passion, purpose, and profit with a stand-out, sought-after business based on their unique brilliance. Diann is also the host of the top-rated ADHD-ish Podcast.

Women in Business with ADHD: More Resources

• Download: Need Help Finding Your Passion? Use This ADHD “Brain Blueprint”
• Read: Entrepreneurship and ADHD — Fast Brain, Fast Company?
• Read: “How a Mid-Life Diagnosis Helped Me Become an Entrepreneur“
• eBook: Women with ADHD — How Hormones, Symptoms & Late Diagnoses Impact Females

Webinar Sponsor

The sponsor of this ADDitude webinar is….

Does running your business feel like a constant game of catch-up? Do ideas get lost in the chaos of never-ending to-do lists? We’ve been there. At Inflow, we know that building a business as a neurodivergent entrepreneur comes with unique challenges, but also unique strengths. That’s why we’ve developed a program tailored to help you harness your creativity and manage the overwhelm. Using proven, evidence-based strategies, Inflow helps you build systems that actually work with your brain instead of against it.Get your ADHD traits score today to kick off your Inflow journey.

ADDitude thanks our sponsors for supporting our webinars. Sponsorship has no influence on speaker selection or webinar content.

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Closed captions available.

Episode Description

Banish New Year’s resolutions! (ADHD folks don’t need one more reason to feel guilty or disappointed.) Instead, let’s create practical, ADHD-friendly changes that we can implement and maintain, whether they involve exercise, better sleep habits, or other goals.

ADHD brains like novelty, so sticking to a new routine can be especially difficult. The good news is that we can build on the habits and systems we already use, and if they wobble occasionally, we can get back on track.

Watch this webinar for tips on how to identify an area of your life that could benefit from an upgrade or tweak, narrow the focus to a manageable goal, and then set aside ADHD problem-solving time to establish new behaviors. Kick off your New Year with proven techniques and be the change you want to see in your life.

In this webinar, you will learn:

• Why ADHD brains have a harder time making new habits stick
• How to create and start with a small goal
• How to build new habits into existing routines to support your goal
• Why each step of the process requires an acknowledgment or reward to cement those new habits and stay motivated
• How to use reminders to get habits to stick
• How to anticipate and limit distractions in your environment to stay on track

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

Small Wins and Building Habits: More Resources

• Download: Lifestyle Changes for Adults with ADHD
• Read: 7 Habits That Bring Calm and Stability
• Read: ADHD Tips You Haven’t Tried Yet
• eBook: Declutter Your Life (and Home! and Office!)

Obtain a Certificate of Attendance

If you attended the live webinar on January 7, 2025, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker

Linda Roggli is a Professional Certified Coach (PCC), award-winning author and founder of the A-D-Diva Network for ADHD women 40-and-better. She is an internationally recognized expert in midlife and senior ADHD. She co-founded the Annual ADHD Women’s Palooza and the ADHD Couples’ Palooza, a week of online conversation with 30+ ADHD experts. (adhdpalooza.com)

Linda’s book Confessions of an ADDiva – Midlife in the Non-Linear Lane won first prize for women’s issues in the prestigious Next Generation Indy Book Awards competition. She has contributed chapters to several ADHD books. She chairs the webinar committee for ADDA and maintains a lively online support group.

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If you know what it takes to procrastinate, then you also know, in effect, what it takes to not procrastinate. With some reverse-engineering and creativity, you can concoct an anti-procrastination formula to realistically outmaneuver your unique escapist tendencies. Get started with this three-part plan.

1. Reverse-Engineer ADHD Procrastivity

Procrastivity happens when you avoid a higher-priority task by escaping to a less-critical yet still productive task.

While a self-defeating endeavor, procrastivity can teach you how to not procrastinate. After all, you’re still being productive when you do it — just not in ways that benefit your long-term goals.

[Self-Test: How Seriously Do You Procrastinate?]

There’s a reason you choose to mow the lawn when you’re really supposed to be doing your taxes. The key features of most procrastivity-friendly tasks make them easy to slip into. Apply those features to the tasks you’ve been avoiding in order to help you get started and maintain momentum.

2. Embrace the “Ugh”

Procrastination arises from unpleasant feelings (the “ugh”) associated with a task, which is much more difficult to tolerate with ADHD.

Overcoming procrastination, however, is not about eliminating discomfort. (Realistically, you won’t be excited about every task you’ll do.) While some steps can reduce overwhelm and create more positive thoughts, navigating procrastination is really about normalizing the “ugh.”

• Label the unpleasant feeling associated with the task. Be specific. Say, “This is my ‘I hate doing taxes’ stress coming up.” Labeling emotions lowers their intensity.
• You will never be in the mood to do it. And that’s OK. Waiting until you feel like it or until circumstances are just right to act is a form of perfectionism. Remind yourself that you don’t have to be discomfort-free to get started and keep going.
• It may go better than you think. You’re anticipating that spending 10 minutes engaged with the task will be awful or useless, but you won’t know until you try.
• Beware of woulda, coulda, shoulda thoughts. Don’t beat yourself up about not starting sooner. Give yourself credit for where you are. Some progress on a task is still better than none.
• Coach yourself through it. Say aloud, “Okay, [name], you just need to open the book first. Then it’s two pages of reading. Yes, it sucks, but you can still read despite your discomfort. You know you’ll feel so much better after you do it.” Trust your ability to keep going and stick to your plan even when the task feels tougher than anticipated.

[Free Download: 18 ADHD-Friendly Ways to Get Things Done]

3. Leverage Your Why

Think hard about your reasons for working on a task you’ve been avoiding — a powerful way to build and maintain momentum. Consider keeping these prompts in highly visible places to remind you why you don’t want to procrastinate:

• “I want to get this done so I can ______.”
• “Why does this task matter to me? Why do I want to do it in the first place?”
• “How does this task align with my personal role(s)?”
• “How does this task align with my values?”

Sometimes you get results with the carrot (positive reinforcement), and sometimes you get results with the stick (negative consequences). If spite — whether you’re out to prove someone wrong or avoid consequences — motivates you, use it to your advantage to avoid procrastination. Take inspiration from the following examples:

• “If I don’t finish writing my report on time, I will publicly announce on social media that I didn’t meet my deadline.”
• “If I don’t finish filing my taxes by the end of the week, I will donate $50 to a political candidate with whom I strongly disagree.”
• If I don’t finish outlining this project proposal by noon, I will wear my rival team’s jersey to work tomorrow.”

How to Not Procrastinate: Next Steps

• Free Download: The Eisenhower Matrix for ADHD Decision-Making
• Read: Stop Dodging That Dreaded Task! 9 Ways to Halt Avoidance Procrastination
• Read: “Am I Tricking Myself into Thinking Busy = Productive?”
• Read: How Do I Prioritize Tasks and Chores on My To-Do List?

The content for this article was derived from the ADDitude ADHD Experts webinar titled, “Unraveling ADHD Procrastivity: How to Outsmart Procrastination and Improve Productivity” [Video Replay & Podcast #501] with J. Russell Ramsay, Ph.D., which was broadcast on April 18, 2024.

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According to SHRM, the human resources trade association:

• 47% of U.S. employees with a nonapparent disability chose not to disclose at work
• 1 in 5 believe they would not be promoted if they disclosed their disability
• 16% of U.S. employees report having a nonapparent disability
• 1 in 3 believe others would scrutinize their behavior, think they can’t do their work, and talk behind their backs if they disclosed their disability

The decision to disclose a diagnosis — or not disclose it — requires careful consideration. To that end, we sought a wide range of perspectives from leading experts. Here’s their advice for making a thoughtful and wise decision.

“Discuss Strengths & Weaknesses, Not Diagnosis”

Instead of disclosing the official (inaccurate) name of the condition, I advise folks to have a discussion with their supervisor about their strengths and weaknesses. All employees ought to do this to make sure their job description is a good match for their brain. I can’t tell you how often mismatches occur and cause subpar performance.

Without naming ADHD, you can explain that you’re more of an idea generator than a detail maven; that punctuality isn’t your strength, but you make up for it with hard work and persistence; that you engage deeply in your work because it brings out the best in you.

[Get This Free Download: What to Ask Yourself to Find the Perfect Job]

Generally speaking, I’m not a fan of workplace accommodations in the name of ADHD. That said, you can and should ask for conditions that facilitate your best work, which any supervisor should grant to get the best out of your brain.

The best “workplace accommodation” is finding the right job to suit your ADHD brain!

— Ned Hallowell, M.D., author and co-author of many books, including Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder (#CommissionsEarned)

“Employers Can’t Support You Unless They Know There’s a Need”

It’s hard to support someone without knowing if there’s a need. In recent years, there’s been a heightened awareness of neurodivergent conditions like ADHD and autism, and more employers have prioritized mental health and supporting employees in general. Employers are recognizing that not all disabilities are obvious, and if an employee discloses they have a disability that is creating a hindrance, it’s the employer’s responsibility to explore ways to support them.

—Katie Brennan, HR knowledge advisor, Society for Human Resource Management, a professional membership organization

“Request Informal Accommodations First”

The issue of whether to disclose an ADHD diagnosis to an employer is tricky. Outcomes are hard to predict, though recognition of neurodivergence is seemingly trending in a positive direction.

[Read: What’s the Secret to Thriving at Work? 5 Keys for ADHD Adults]

Perhaps you have gained a sense of the workplace vibe and established your place there. You might start by making an appeal for an informal accommodation that does not require you to mention ADHD. You might request adjusted hours, such as arriving later and staying later, without saying this is to allow your morning meds to kick in. In the same vein, you could request frequent check-in meetings with a supervisor or a colleague to stay on track with projects (akin to body doubling), simply stating, “It helps me stay on top of things better.”

When seeking accommodations in a job that is protected under the Americans with Disabilities Act, start by consulting Human Resources. You will be asked to provide documentation of your ADHD diagnosis and to formally request specific adjustments to your duties or to communication protocols, such as receiving written follow-up summaries of verbal directions.

Your treatment provider may need to complete some forms and work with you to define specific requests. Still, even in this setting, you might try the informal route first for things like wearing earbuds or working in a closed office to reduce distractions.

— J. Russell Ramsay, Ph.D., co-founder, Penn Adult ADHD Treatment and Research Program, University of Pennsylvania

“Get the Right Treatment”

Ultimately, I hope to empower my patients with treatment that helps them function and thrive in any job regardless of their ADHD.

If a type of accommodation is helpful, I would hope that it would be available to all employees regardless of ADHD diagnosis, so that employees who are undiagnosed can also benefit.

Ideally, all employees would be able to find and adapt to work environments that best fit their skill sets.

— Jacob Behrens, M.D., CEO & Medical Director, Envision ADHD Clinic

“Reinforce That ADHD Is a Value-Add”

What’s the culture of your office? I imagine [the decision to disclose] would change depending on the sector. If you do disclose, show your proficiency of knowledge and reinforce that ADHD is a value-add.

In the creative world, I see my ADHD as a superpower and leverage the energy burst and the hyperfocus. I feel empowered by having ADHD, and it’s one of my favorite parts of myself.

— Sarah Yourgrau, owner, Common Ground Studios, a television and film production company

“Before Disclosing, Consider How Your Boss Will Likely Respond”

Before disclosing your ADHD, make an honest assessment of the likely response by your boss and company. How do they tend to handle situations that challenge standard procedures? How much do they value employee satisfaction (a.k.a., retention) versus efficiency? After disclosing, you may find that their attitude toward you has shifted, that they’re paying more attention to your every action, and maybe even taking notes. Keep in mind that HR’s job is to protect the company, not you.

If there are some reasonable steps your employer or co-workers can take to make you a better employee, ask for them. Don’t feel bad or minimize your requests. And definitely don’t apologize. This can make others feel like it’s their job to make sure you feel okay.

Also, if you choose to disclose your ADHD and ask for accommodations, do so while you’re in good standing. If you’re on a performance improvement plan or on the verge of one, your boss may be less receptive because you didn’t let them know earlier — before they filled out all the paperwork.

Regardless of when you disclose your ADHD, you need to show your boss that your requested accommodations are designed to make you a more effective employee. In the end, the burden is on you to earn your keep.

— Ari Tuckman, Psy.D., author of More Attention, Less Deficit: Success Strategies for Adults with ADHD (#CommissionsEarned)

ADHD in Workplace: Next Steps

• Get This Free Download: How to Manage Your Time at Work
• Read: The Real-Life Risks and Rewards of Disclosing ADHD at Work
• Read: Should You Tell Your Boss About Your ADHD?
• Read: Can My Employer Use ADHD as an Excuse to Fire Me?
• Read: “Women with ADHD Prefer Silence Over Disclosure. This Needs to Change.”

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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

If you hold a leadership position in your workplace, commit to these five strategies to create a positive work environment. While its benefits will extend to everyone, for neurodivergent employees, these strategies could mean the difference between struggling in silence and thriving in an environment that understands and meets their needs.

1. Be Open About Your Productivity Practices

Talk openly about your own practices to achieve productivity and a healthy work-life balance. This can be particularly beneficial for neurodivergent employees who often struggle to maintain boundaries and who may need more time to recharge or manage stress. You might say to your team:

• “I make sure to log off at 5 p.m. to spend time with my family. It’s important to me to have that downtime, and I encourage you all to do the same with your personal time.”
• “I take a short walk every afternoon to clear my mind. It’s a small thing, but it really helps me reset. I encourage you all to find a routine that helps you recharge during the day.”

2. Openly Discuss Accommodations and Tools

Everyone needs a little help to reach their full potential. Openly discuss accommodations to demystify and destigmatize the process. You could share:

[Read: DIY ADHD Accommodations for Your 9 to 5 Job]

• “I find that noise-canceling headphones help me concentrate better in our open office. If there’s something that could help you work more effectively, let’s talk about how we can make that happen.”
• “I often break down larger projects into smaller, more manageable tasks with clear deadlines. This helps me stay focused and organized. If you ever need clarification or a different approach, just let me know.”

By normalizing accommodations and other approaches, you create an environment where neurodivergent employees feel empowered to request the support they need without fear of judgment.

3. Champion Diverse Communication Styles

We all take in information differently. Acknowledging and respecting communication preferences can significantly improve team dynamics. You might say, “I’ve noticed that some of us prefer written updates, while others like quick verbal check-ins. Let’s find a way to accommodate both so everyone feels comfortable and informed.”

4. Model Vulnerability to Create a Safe Communication Space

Show your team that it’s okay to express uncertainties, mistakes, or personal challenges by sharing some of your own. When you’re open, others are more likely to follow suit and feel comfortable talking about hurdles in their productivity. Here are other ways to foster open communication, build trust, and ensure that neurodivergent employees feel valued:

[Read: An ADHD Cheat Sheet for Effective Workplace Communication]

• Practice active listening — paraphrase what your colleague said to confirm understanding and show that you are invested and engaged.
• Use neutral language and tone when responding to ideas, even if you disagree. Encourage brainstorming sessions where no ideas are labeled “bad.”
• Implement a feedback system, such as anonymous suggestion boxes (digital or physical) or a regular survey.
• Hold regular one-on-one meetings where you ask open-ended questions and allow the employee to lead the conversation, which can reduce the intimidation of speaking in front of a group.

5. Take the Lead on Awareness and Inclusion

• Set up awareness workshops. Education is key to fostering an inclusive environment. You might suggest, “Let’s set up a workshop on neurodiversity so we can all better understand how to support each other. I’m excited to learn more and see how we can apply these insights to our daily work.”
• Propose a workplace mentorship program. Such programs can provide neurodivergent employees with pointed career guidance and access to a supportive network where they’ll likely meet other neurodivergent employees, too.
• Lead or engage with a disability Employee Resource Group. These groups offer a platform for employees to share their experiences. By engaging with ERGs, leaders gain valuable perspectives on the challenges and needs of underrepresented groups, enabling them to make informed, empathetic decisions that enhance workplace culture.

Positive Work Environment: Next Steps

• Get This Download: 10 Rules for ADHD-Proof Productivity
• Read: Neurodivergent Leadership Skills — How to Run a Business with ADHD
• Read: What’s the Secret to Thriving at Work? 5 Keys for ADHD Adults
• Read: How ADHD Inclusivity Drives a Key Competitive Advantage

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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

ADHD & Neurodivergent Workplaces: What’s the Secret?

The ADHD-entrepreneurship connection is neurological. The ADHD brain is starved of norepinephrine and dopamine, the neurotransmitters that contribute to feelings of alertness and satisfaction. When these levels are low, people with ADHD seek new and stimulating activities to compensate. This is why they’re often seen as driven, enthusiastic, and creative.

I’m a business owner with ADHD. Those who work with me will tell you that I bounce around from topic to topic and can be difficult to follow. But when an idea, problem, or situation is in my line of sight, I focus on nothing else until it’s solved. This hyperfocus has helped me tremendously, but it has also caused conflict and communication challenges within my team. Things that seem clear to me are often missed or misunderstood by others. Communicating effectively can be difficult, but it is vital.

Creating and Cultivating Opportunities

I teach business leaders how to interview, hire, retain, and advance workers with ADHD. I believe that fear and a lack of understanding dissuade many leaders from hiring and retaining candidates who reveal that they have ADHD. Many of these same employers have employees who are neurodivergent; they just don’t know it. Workers with ADHD often mask their symptoms until they burn out or have a communication or sensory breakdown.

[Download: What to Ask Yourself to Find the Perfect Job]

In 2022, I co-founded the Colorado Neurodiversity Chamber of Commerce, the first such organization in the U.S., along with psychologist Amanda Kelly, Ph.D., and business leader Tiffany Feingold. Our mission is to create and nurture opportunities for neurodivergent workers by guiding business leaders in adopting neuro-inclusive communication, job descriptions, and hiring practices. To date, nearly 100 businesses, large and small, and from diverse industries, have joined the chamber. We also provide employee and leadership training, and our resources have reached hundreds of thousands of employees.

In my own organization, we share a meeting agenda and topic at least 24 hours in advance to give everyone time to process and prepare for questions. We record each meeting and provide transcripts for employees to review and reference. Additionally, we use colors and symbols as headings and markers to help relay specific sequencing, importance, and organization. These are simple and cheap practices that provide structure and accessibility for everyone.

Mentor programs and employee resource groups, plus reasonable accommodations, help workers feel supported and promote inclusion. These practices benefit all employees. By adopting best practices and strategies for neurodivergent employees, employers create an inclusive workplace that leads to innovation, creativity, and community — all of which benefit their bottom line.

Understanding Neurodiversity at Work

Researchers at Birkbeck, University of London surveyed 1,117 neurodivergent people — 990 employees and 127 employers — with the aim of helping managers support differences and drive inclusivity. These were among the findings published in their report, Neurodiversity at Work 2023.

[Read: Why Won’t Employers Take a Risk on Different Thinkers?]

Struggles and Challenges

• Looking after yourself mentally: 77.6%
• Concentration: 76.5%
• Asking for help when you need it: 69.5%
• Working memory: 64.8%
• Managing boundaries at work: 64.4%
• Understanding others’ intentions: 2%
• Long-term memory: 60.1%
• Organizing tasks: 51.3%
• Working with others: 34.7%

Strengths

• Hyperfocus: 80%
• Creativity: 78.1%
• Innovative thinking: 75%
• Authenticity: 64.4%
• Entrepreneurialism: 46%

Barriers to Disclosure

• Stigma, discrimination from management: 64.7%
• Stigma, discrimination from colleagues: 55%
• No supportive or knowledgeable staff: 40.5%
• Existing supports inadequate or unhelpful: 33.9%
• Supports they needed were not provided: 29.3%

Understanding these specific challenges and strengths can help drive more inclusive and prosperous workplace environments.

Inclusivity at Work: Next Steps

• Read: How to Run a Business When You Have ADHD
  
• eBook: Getting Things Done with Adult ADHD
• Watch: Workplace Strategies for Professionals with ADHD
• Read: How to Gauge Diversity, Equity & Inclusion at a Prospective Employer
  

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Sources

¹Freeman, M.A., Staudenmaier, P.J., Zisser, M.R. et al. (2019). The prevalence and co-occurrence of psychiatric conditions among entrepreneurs and their families. Small Bus Econ, 53, 323–342. https://doi.org/10.1007/s11187-018-0059-8

²Lerner, D.A., Verheul, I. & Thurik, R. (2019). Entrepreneurship and attention deficit/hyperactivity disorder: a large-scale study involving the clinical condition of ADHD. Small Bus Econ, 53, 381–392. https://doi.org/10.1007/s11187-018-0061-1

Running late again? Missing appointments and deadlines? Losing focus and motivation for tasks? And where did you put those car keys? It’s no secret that people with ADHD often bear the burden of living with these and other functional impairments caused by executive function (EF) weaknesses.

Executive function is a set of skills that allow people to plan for short- and long-term goals, make adjustments to meet those goals, manage time effectively, remember what they’ve heard and read, and exhibit self-control. In many people with ADHD, executive function doesn’t work as it should because the parts of the brain that control these skills are impacted by ADHD. And that affects everyday actions like making decisions, meeting financial responsibilities, adapting behavior in response to a changing environment, and navigating relationship dynamics. But there are strategies you can employ to improve these skills for better results.

In this webinar, you will learn:

• About the cognitive skills that define executive function
• About the brain-based mechanisms that cause many people with ADHD to have weak executive function skills
• How working memory difficulties can manifest in workplace settings, social interactions, and personal organization, leading to common struggles such as forgetfulness, procrastination, and difficulty in planning
• Whether these challenges evolve with age and how adults with ADHD can adapt to or mitigate these changes over time
• About practical strategies and interventions to develop skills that enhance executive function and working memory

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

Executive Functioning in Adults: More Resources

• Self-Test: Do You Have a Working Memory Deficit?
• Read: 7 Executive Function Deficits Tied to ADHD
• Read: How Adults with ADHD Think
• eBook: The Adult’s Guide to Stronger Executive Functions

Obtain a Certificate of Attendance

If you attended the live webinar on December 5, 2024, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker

Peg Dawson, Ed.D., NCSP, received her doctorate in school/child clinical psychology from the University of Virginia. She worked as a school psychologist in Maine and New Hampshire, and recently retired after 30 years at the Center for Learning and Attention Disorders in Portsmouth, New Hampshire, where she specialized in the assessment of children and adults with learning and attention disorders. Along with her colleague, Dr. Richard Guare, she has authored many books on the topic of executive skills, including The Smart but Scattered Guide to Success, a self-help book for adults who want to strengthen their executive skills.

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

Webinar Sponsor

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Struggling to keep track of tasks or organize your thoughts? You’re not alone. For adults with ADHD, working memory and executive function challenges can make daily life feel overwhelming. That’s where Inflow comes in. Our science-backed app offers targeted insights and brain hacks to strengthen your mental juggling skills and boost your ability to plan, prioritize, and follow through. Ready to unlock your brain’s full potential? Take our free quiz today and start your journey to better cognitive control.

ADDitude thanks our sponsors for supporting our webinars. Sponsorship has no influence on speaker selection or webinar content.

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