Building Executive Function in Teens with ADHD

carli215
Jul 31
2 min read

If you’ve ever tried to get a teen with ADHD out the door on time, finish homework, or clean their room — you’ve likely seen executive dysfunction in action.

But what exactly is executive function? And how can we support teens with ADHD in building it?

Let’s break it down simply — and give you real-world strategies that can help.

📌 What Is Executive Function?

Executive function is like the brain’s command centre. It helps us:

Stay organised
Manage time
Prioritise tasks
Control impulses
Shift focus
Remember what we’re doing (and why)

For teens with ADHD, these processes often develop differently — not because they’re lazy or unmotivated, but because their brains are wired uniquely.

⚠️ Signs of Executive Dysfunction in Teens

You might notice a teen with ADHD:

Starts tasks but never finishes
Forgets instructions even after you’ve just explained them
Struggles to switch from one task to another
Gets overwhelmed by “simple” routines
Can’t keep their bedroom or schoolwork organised
Has trouble planning ahead or estimating time

These aren’t character flaws — they’re skills that need to be built.

🧰 6 Everyday Strategies That Actually Help

1. 🕒 Use Visual Schedules and Timers

Teens with ADHD often struggle with time blindness. Visual aids like:

Daily planners
Digital or analog timers
Task boards with step-by-step visuals

…help make time visible — which is crucial for building independence.

2. 📦 Break Big Tasks Into Micro Steps

Instead of saying “Clean your room,” try:

Pick up dirty clothes
Put shoes away
Make the bed
Wipe your desk

This reduces overwhelm and builds task initiation skills.

3. 🧩 Make Systems That Fit Them

One-size-fits-all doesn’t work here. Work together to find:

A homework station that’s distraction-minimal
A backpack organisation system
A phone reminder that’s actually helpful

If the system doesn’t work for them, it won’t stick — and that’s okay! Trial and error is part of the process.

4. 🧃 Use Rewards (That Aren’t Bribes)

Motivation can be tricky for teens with ADHD — especially for boring or repetitive tasks.

Try natural rewards like:

“Once you finish your task board, we can play Mario Kart.”
“Tick off three things and then have a snack break.”

These create structure without pressure.

5. 🧘‍♀️ Build in Regulation Breaks

Executive function gets worse when teens are:

Tired
Overwhelmed
Dysregulated

Make sure their day includes movement, sensory breaks, fresh air, or quiet time — not just task after task.

6. 💬 Model and Talk It Out

Narrate your own planning and regulation strategies:

“I’m feeling overwhelmed, so I’m going to write a list.”
“I’m setting a 10-minute timer so I don’t get distracted.”

This shows teens how adults manage similar struggles — without shame.

💡 Executive Function Is a Skill — Not a Trait

Just like learning to ride a bike, executive functioning skills take time, repetition, and encouragement. There will be setbacks — but there will also be progress.

At Loving Life, we support teens with ADHD every day through:

1:1 skill-building
Group programs that focus on confidence and regulation
Visual tools, timers, checklists, and positive reinforcement

Because with the right scaffolding, every teen can thrive.

📍 Based on the Gold Coast

📝 Contact us here if you’d like support that empowers your teen to succeed on their own terms.