Beyond the To-Do List: A Neuro-Affirming Approach to ADHD Executive Function

If you have ADHD, you’ve likely been told to "just use a planner."

At NeuroHaven Therapies, we know that executive function isn’t a matter of willpower—it’s a matter of brain-based mechanics.

Executive function acts as the "CEO" of the brain.

For those with ADHD, this internal CEO often takes unscheduled breaks, leading to challenges with starting tasks, switching gears, or managing time.

3 Neuro-Affirming Strategies for Executive Function

1. Low-Demand Mornings: Managing the "CEO" Wake-Up

Low-Demand Mornings: Reduce the number of decisions your brain has to make before your "CEO" is fully awake.

For many neurodivergent people, the transition from sleep to wakefulness is not a smooth switch but a slow, staggered process. This is often due to sleep inertia or a delay in the prefrontal cortex (the brain's CEO) coming online.

• The Problem: Trying to make complex decisions (what to wear, what to eat, which task to start first) while the "CEO" is still asleep leads to immediate decision fatigue and morning meltdowns.

• The Neuro-Affirming Shift: Instead of forcing a high-energy routine, we "automate" the morning. By laying out clothes, pre-packing bags, and having a "go-to" breakfast, you remove the need for executive function when your brain has the least capacity for it.

• The Goal: Conservation of mental energy for the parts of the day that truly require it.

2. Body Doubling: The Social Anchor

Body doubling is a simple yet powerful technique where another person works alongside you. They don't have to help with your task; their mere presence serves as a "quiet anchor" for your attention.

• The Problem: The ADHD brain often struggles with internal regulation and self-monitoring. Without an external cue, it’s easy to drift into a "time blind" rabbit hole or lose the "thread" of a task.

• The Neuro-Affirming Shift: The presence of another person creates a gentle "social pressure" that helps maintain arousal levels—just enough to keep the brain engaged but not so much that it causes anxiety. It’s like having a co-pilot who doesn't touch the controls but helps you stay aware of the flight path.

• The Goal: Leveraging external environment cues to support internal focus.

3. Dopamine Menus: Fuelling the Interest-Driven Brain

Standard to-do lists operate on a "priority" system (important vs. urgent). However, the ADHD brain is primarily interest-driven. It seeks dopamine to bridge the gap between "knowing" a task and "doing" it.

• The Problem: When we look at a long, dry to-do list, our brain sees a "dopamine desert," making it physically difficult to initiate the task.

• The Neuro-Affirming Shift: We create a Dopamine Menu (often called a "Dopamenu"). This categorises activities by how much "fuel" they provide:

  • Starters: Quick 5-minute boosts (e.g., a favourite song, 10 star-jumps, a sensory snack).

  • Mains: The big tasks that require focus but are fulfilling.

  • Sides: Tasks you can do while doing something else (e.g., listening to a podcast while folding laundry).

  • Desserts: Highly rewarding activities that are best enjoyed after the "Mains" (e.g., gaming, deep-dive research).

• The Goal: Proactively managing brain chemistry to make task initiation easier.

Why This Matters for Trauma

When we try to force a neurodivergent brain to use neurotypical systems, and fail, we internalise a sense of "brokenness." By using these techniques, we are not just being productive; we are actively practicing self-compassion and reducing the chronic stress that leads to burnout and trauma.

As Dr. Dan Siegel teaches in Interpersonal Neurobiology, when we feel understood and our needs are met, our brain moves toward integration and health.

Resources & Research

• ADHD Guidelines: Explore the AADPA Australian Evidence-Based Clinical Practice Guideline for ADHD for a deeper look at support.

• The Brain's CEO: For a worldwide perspective on executive function research, visit the Trauma Research Foundation to see how regulation impacts performance.

• Understanding Integration: Learn how Dr. Dan Siegel’s IPNB helps us move away from shame and toward self-compassion.

Ready to find a clearer path? We offer after-hours and weekend appointments at our East Brisbane suite or via Telehealth.