ADHD Coach Katherine Sanders

In this episode of ADHD Powerful Possibilities, Katherine explores the critical role that executive functions play in the daily lives of those with ADHD. We break down how ADHD affects the brain's circuits, especially in areas like planning, emotional regulation, and time management. Then we discuss practical strategies to scaffold and support these executive functions, making them more manageable for those with ADHD.

If you've ever struggled with procrastination, organisation, or emotional overwhelm, this episode offers both insights and actionable tips to help you thrive.

Key Discussion Points:

• Executive functions as project managers and air traffic controllers (00:01:12)
• Katherine explains executive functions in relatable terms, highlighting their role in coordinating the brain’s activities.
• The science behind executive function challenges (00:03:10)
• Dr. Russell Barkley's definition of executive functions is discussed, along with ADHD's impact on these brain circuits. Barkley describes them as the "who, what, when, how, and why" circuits of the brain. Reference: Dr. Russell Barkley’s Research.
• Working memory difficulties (00:05:07)
• Katherine shares personal insights about how ADHD affects working memory, which can only hold around 7 pieces of information. She discusses why people with ADHD often struggle to manage these limits.
• The role of the prefrontal cortex in ADHD (00:06:20)
• ADHD impacts the prefrontal cortex, affecting gray matter volume, which in turn influences planning and emotional regulation.
• Reference: Castellanos et al. (2002) study on ADHD and gray matter volume. Citation needed: Castellanos, F. X., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with ADHD. JAMA, 288(14), 1740-1748
• Breaking tasks into smaller steps (00:10:29)
• Practical tip for reducing overwhelm by breaking large tasks into manageable pieces. Katherine recommends using sticky notes to create small, bite-sized steps to overcome emotional overwhelm and procrastination.
• Mindfulness and emotional regulation (00:15:10)
• Katherine discusses the benefits of mindfulness and grounding techniques for emotional regulation, referencing a 2016 meta-analysis by Veehof.
• Reference: Veehof et al. (2016) meta-analysis on mindfulness and ADHD. Citation needed: Veehof, M. M., et al. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD.
• ‍‍ Accountability and demand avoidance (00:15:55)
• Katherine reflects on the challenges of accountability for ADHD individuals and the importance of maintaining autonomy. She emphasizes the need for equal partnerships in accountability systems rather than a top-down structure.

Join the Function Junction Course:

• If you're ready to take action on your executive functions, check out Katherine's Function Junction course for personalised strategies to support your ADHD brain.

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1. Dr. Russell Barkley on Executive Functions: .

Barkley, R. A. (1997). ADHD and the Nature of Self-Control. New York: Guilford Press.

2. Castellanos et al. (2002) study on ADHD and gray matter volume:

Castellanos, F. X., Lee, P. P., Sharp, W., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with attention-deficit/hyperactivity disorder. JAMA, 288(14), 1740-1748.

DOI: [10.1001/jama.288.14.1740](https://doi.org/10.1001/jama.288.14.1740)

3. Veehof et al. (2016) meta-analysis on mindfulness and ADHD:

Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD. Cognitive Behaviour Therapy, 45(1), 5-31.

DOI: [10.1080/16506073.2015.1098724](https://doi.org/10.1080/16506073.2015.1098724)