EP. 29: Executive Functioning Explained - Why ADHD Makes Everything Feel Impossible | ADHD with Jenna Free

Join ADHD Groups starting October 20th - adhdwithjennafree.com/groups

Watch the free ADHD Regulation Masterclass (available until October 19th) - adhdwithjennafree.com/masterclass

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 ADHD Groups Are Open - Join Now
01:00 What is Executive Functioning?
02:00 Self-Regulation and Daily Life Management
04:00 Executive Functioning as Goal-Directed Action
05:00 Can You Increase Executive Functioning?
07:00 The Blindfold Analogy
09:00 Perception Changes Everything
11:00 The Cost of Chronic Fight or Flight
13:00 Client Success Story - PhD Dissertation
15:00 The Power of Believing Change is Possible
16:00 Action Step - Shifting Your Perception
19:00 Working Through Resistance

Summary

In this episode, I dive deep into executive functioning - what it is, why ADHDers struggle with it, and most importantly, whether you can actually improve it. I explain how being in chronic fight or flight dramatically impairs executive functioning by redirecting blood flow away from your prefrontal cortex. Using real client examples, I demonstrate how regulation work can dramatically increase your ability to focus, plan, and execute tasks. I share a powerful action step about shifting your perception from seeing a "brick wall" of tasks to a "brick path" you can take one step at a time. This episode challenges the belief that executive dysfunction is permanent and shows you exactly why regulation work is the key to unlocking your true cognitive capacity.

Action Step:

Practice shifting your perception this week. When you notice feeling overwhelmed by your to-do list or the day ahead (the "brick wall"), mentally lay it down as a "brick path." Identify just the one next step in front of you right now. Focus only on that present moment action, taking it one brick at a time. This trains your brain to think linearly, reduces overwhelm, and signals safety to your nervous system.

Takeaways

• Executive functioning is the management system of your brain that coordinates thoughts and behaviors toward goals.
• Key components include working memory, cognitive flexibility, and impulse control.
• Fight or flight significantly impairs executive functioning by redirecting blood flow from the prefrontal cortex.
• You likely don't know your true executive functioning capacity because you've been dysregulated since childhood.
• Getting out of fight or flight removes the dampening effect on your cognitive abilities.
• Your perception of tasks changes dramatically when dysregulated - everything feels overwhelming.
• Being in chronic fight or flight means suffering all the negative effects without actual danger.
• Real example: A client finished her PhD dissertation in 4 months after 2 years of being stuck.
• Believing improvement is possible is the first critical step to making progress.
• You can only take action in the present moment - hypervigilance about future steps is counterproductive.
• Resistance to regulation work is normal and comes from your dysregulated system trying to protect you.

Connect with Me

• Instagram
• TikTok