ADHD Executive Functioning: These Habits Sabotage Your Day

Small, consistent changes in diet, movement, and sleep can transform ADHD management and strengthen executive functioning.

ADHD brains thrive on systems, visual reminders, and kindness—not self-shame or all-or-nothing thinking.

I recently sat down with fellow ADHD coach, Alan P. Brown, to bust myths, share science-backed strategies, and get real about the daily habits that can either wreak havoc on—or help—your ADHD brain. Here's a comprehensive look at their conversation, with actionable tips for anyone ready to see real change in their adhd healthy habits wellness journey.

The Sugar Trap: Why Sweets Are Enemy #1 for ADHD Brains

Most of us with ADHD know that sugar isn't doing us any favors, but Alan Brown puts it bluntly: "Sugar sucks. Carbs kill. Protein is power." As tempting as that quick-hit cookie or crunchy pretzel may be when the afternoon slump hits, these simple carbs deliver a rapid jolt of glucose to your brain, followed closely by a crash that leaves you foggy, irritable, and less focused.

What's the fix? Start by keeping high-quality, portable proteins at the ready: raw nuts, hard-boiled eggs, apples with peanut butter. Alan explains that these snacks help buffer blood sugar spikes, extend mental energy, and reduce the urge for impulsive eating—key elements of adhd healthy habits wellness. And here's the trick—don't bring sugary snacks into your house if you can help it. If it's not in the pantry or fridge, you won't eat it.

Preparing snacks ahead of time can be a challenge (thanks, adhd executive functioning struggles!), but Alan and I agree: a little forethought goes a long way. Stock up on things like string cheese, avocados, and fresh fruit with nut butter, and remind yourself that even a few seconds of prep is worth the payoff.

Move Your Body: Exercise as Miracle-Gro for Your Brain

Exercise isn't just about looking good—Alan calls it one of the "three legs of the health stool," alongside diet and sleep, forming the foundation of adhd healthy habits wellness. Movement helps grow the hippocampus (vital for memory and mental sharpness) and triggers the release of BDNF, a brain chemical described by Harvard's John Ratey as "miracle grow for the brain."

But not everyone is game for a full workout, and ADHD brains often resist anything that feels overwhelming or hard to start due to adhd executive functioning challenges. Alan's advice is to focus on what you're willing to do: walking around the block, stretching for five minutes, even pulling weeds in the garden. Small steps count, and over time, they build momentum—both in body and brain.

The secret? Forget all-or-nothing thinking ("that doesn't count!"), and give yourself credit for every bit of extra movement. Diann encourages listeners of this adhd mindset and motivation podcast to start tiny, celebrate wins, and let motivation grow naturally.

Sleep Sabotage: The Ultimate ADHD Kryptonite

Sleep deprivation mimics ADHD symptoms to an uncanny degree, and Alan notes that many people are misdiagnosed because poor sleep impairs focus, planning, and emotional regulation—all aspects of adhd executive functioning. Worst of all, lack of sleep makes it harder to stick to good habits—you're more likely to crave sugary snacks and skip exercise when tired, undermining your adhd healthy habits wellness efforts.

The biggest enemy? Poor sleep hygiene, particularly "revenge bedtime procrastination"—staying up late to reclaim me-time with Netflix or social media, even though it comes at a cost. Alan and I discuss strategies based on neuroscientist Andrew Huberman's research: get sunlight early in the day to set your circadian clock, dim indoor lights at night, and limit screen exposure before bed.

Alan's advice: Consider shifting your "me time" to morning hours, when your brain is sharpest. Treat sleep like the foundation, not the afterthought.

Screen Sucking: The False Friend Saboteur

Screens are a modern "false friend," giving the illusion of a break while draining mental energy and reinforcing dopamine addiction. Alan recommends becoming mindful of how and when you reach for your phone or social media, especially during work and late at night—behaviors that directly impact adhd executive functioning.

One hack: schedule guilt-free social media time rather than mindlessly scrolling. Use that window as a reward, not a distraction, and keep it time-limited. For real restorative breaks, Alan suggests movement, getting outside, or even pulling those three weeds outside—anything that gives your mind a reset without draining your reserves.

One Simple Change: The 1% Better Challenge

Ready to make a difference in your adhd healthy habits wellness? Alan's closing tip: rate yourself on three pillars—diet, exercise, sleep—then pick the lowest score and identify one actionable step to improve it. Write it on a sticky note, keep it visible, and build the habit for two weeks before leveling up.

No overnight transformations required—just a commitment to small, meaningful changes.

Takeaway:

ADHD brains thrive on systems, visual reminders, and kindness—not self-shame or "all-or-nothing" thinking. The three big daily habits discussed by Alan and I on this adhd mindset and motivation podcast—sugar, sleep, and screens—are the foundation. Polish up just one, and you'll see ripple effects across your adhd executive functioning and overall well-being.

Ready to start or restart? Everything counts.

If you'd like to hear the full episode on the ADHD-ish Podcast, you can do that here.