Executive Functioning Strategies For ADHD: Dr. Levy’s Podcast Tips

Attention Deficit Hyperactivity Disorder (ADHD) can affect students in all grades, and those with ADHD often struggle with skills such as organization, time management, task initiation, planning, and focus. Many students who have ADHD have difficulties with their executive functioning skills, making homework, multi-step tasks, and projects feel daunting.

In this podcast episode, Dr. Emily Levy, Founder and Director of EBL Coaching, shares research-based ADHD strategies, including organizational tools, time management strategies like the Pomodoro Technique, and prioritization ideas, to help students improve their executive functioning skills and academic performance at school. Let’s take a look at some of these tips:

The Pomodoro Technique for ADHD

The Pomodoro Technique is a great method for developing stronger time management and focusing skills. To use this method, perform the following steps:

Select a task you would like to complete, like a homework assignment, project, or research paper.
Set a timer for 25 minutes and spend this time working nonstop on that task.
When the timer goes off after the 25 minutes, take a 5 minute break and use a sheet of paper or computer document to check off that you successfully finished one Pomodoro cycle.
Then set your timer for another 25 minutes and do the same thing – work on your task for 25 minutes, take a 5 minute break, and indicate on your record sheet that you completed another Pomodoro cycle.
After finishing four 25 minute + 5 minute break cycles, give yourself a longer 20-30 minute break.

This strategy will help you break longer tasks into smaller, more easily achievable segments and will help you feel focused and successful as you complete each task. If you still struggle with time management, you may want to consider executive functioning coaching to help further develop this skill.

How to Prioritize Tasks with ADHD

Having a long list of tasks to compete can feel overwhelming, especially for those who have ADHD. Learning to prioritize tasks that are more important and completing those first can be very helpful in managing this load. For instance, if you have eight tasks to complete, make a list of eight lines on a sheet of paper. Ask yourself which one is most important to complete and then list that one first. Then list the second most important task to complete on the second line, and so on. You might even add a time management strategy to this exercise by asking yourself how much time you think each task will take to complete and write down that estimated time (ET) next to each task. Then compare the estimated time you thought each task would take to the actual time it took, and write the AT, or actual time, next to the estimated time. You will find that the more you practice this time management strategy, the more realistic you will become with your time. Time management and executive functioning coaching can help you develop this skill as well!

Why Using a Planner Improves ADHD Organization

Many teachers now post assignments via an online portal instead of dictating homework assignments in class and expecting students to write them down. As a result, many students don’t use a planner and instead rely on these online portals. However, physically seeing all assignments that are coming up for the day, week and month is very important in managing time and schedules. Even if your teacher posts assignments online, you should still use a hand-written or electronic calendar to write down each assignment and when it is due in your planner. Try breaking down long-term assignments into individual steps and putting each step into your planner. Take a look at what is coming up for the day, week, and month and try to figure out how much time you need to devote to homework and studying each day. Adults can benefit from using a planner as well to track their tasks, obligations, and meetings that they need to attend.  Learning strategies for managing executive functioning skills such as planning, time management, and organization is key to success in school and life. Try these techniques to enhance these skills and you will quickly notice a positive difference in your overall performance.

Is your child struggling with executive functioning skills? Learn how we can help with one-on-one ADHD tutoring and executive functioning coaching at www.eblcoaching.com.

Frequently asked questions

How can students with ADHD improve time management?
One way students with ADHD can improve their time management skills is by learning to estimate how long they think a task might take to complete (called the ET, or estimated time), then compare it to the actual time it takes (AT). When they first use this strategy, they might find a big discrepancy between these two times, but the more they practice the strategy, the more realistic they will likely become with how long tasks take to complete and the more their time management skills will improve.

What are some common executive functioning challenges in students with ADHD?
Some common executive functioning challenges with ADHD include difficulty with time management, organization, planning, time management, task initiation, and homework management.

Why do students with ADHD struggle with homework?
Homework often involves planning, organization, breaking down tasks, and other executive functioning skills that students with ADHD tend to struggle with. ADHD tutoring and executive functioning coaching can help students build these key executive functioning skills.
Students with ADHD can improve their time management skills by breaking assignments into smaller tasks, using the Pomodoro Technique, writing tasks in a planner, and estimating how long tasks will take.
Learn more about helping your child with ADHD at  https://eblcoaching.com/wondering-if-your-child-has-adhd/

Learn more about ADHD at https://add.org/

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