Cognitive Flexibility and ADHD

Welcome back to our executive function series. Executive function skills are brain-based abilities that help us complete tasks in our daily lives. For those with ADHD, these skills can range from strong to challenging, with some landing somewhere in between. We’re focusing on cognitive flexibility in this post—the ability to adapt when plans change, obstacles arise, or mistakes happen (Dawson and Guare, 2016).

What Is Cognitive Flexibility?

Cognitive flexibility is about adjusting to the unexpected. If this is a strength for you, you likely handle sudden changes with ease, efficiently problem-solve challenges, and are comfortable shifting from Plan A to Plan B. Stress tolerance and emotional regulation often go hand in hand with substantial cognitive flexibility, making it easier to stay calm and pivot when needed.

On the other hand, if this is a challenge, you might feel thrown off when plans change unexpectedly or struggle to generate backup plans, even when experience shows that specific plans often go awry. Inflexibility can sometimes pair with difficulties in time management and emotional regulation, making last-minute changes feel overwhelming.

How Does Flexibility Show Up in Different Settings?

Your level of flexibility may vary depending on the situation. At home, you might go with the flow when plans shift—or you might prefer structure, feeling frustrated when things don’t go as expected. Understanding where flexibility comes naturally and where it feels harder can provide insight into how it affects your daily life.

Should You Work on This Skill?

Before jumping into working on strategies, consider whether this is an area you want to improve. Ask yourself:

• Does inflexibility create challenges in my life that I want to change?
• Is this a big enough issue to work on, or do I have other strengths that compensate for it?
• Not everything needs fixing—do I want to focus on this now, or is it something I can let be?

Strategies for Improving Cognitive Flexibility

If you decide to work on this skill, here are some approaches to consider:

• Engage in supportive settings: When you’re not feeling particularly flexible, engage in activities that demand less flexibility so you can tax your brain less.
• Make a plan for situations requiring flexibility: If you know you’ll attend an event requiring flexibility, try to plan for how you’ll cope.
• Prepare a Plan B: Having backup plans in mind can make change feel less daunting. For example, since flexibility is tricky when I have a sick child, I have a plan B of calling in sick myself since I know that multi-tasking can be quite stressful.
• Use self-talk: Develop a phrase to remind yourself that you can handle change, such as, “I’ve adapted before; I can do it again.” If you have made a plan B, remember that you have it in your back pocket.

Accessible Ways to Practice Flexibility

Building cognitive flexibility doesn’t have to feel like work! Try these engaging activities:

• Play video games or brain games: Many games require quick thinking and adapting to new challenges.
• Use a dice app or spinner: Randomly generate options for decision-making to practice adjusting to unexpected outcomes.
• Celebrate small successes: Notice moments when you successfully handle change and remind yourself that you can adapt.

Cognitive flexibility is a skill that can improve over time with practice and self-awareness. Whether you work on it now or become more mindful of how it impacts you, the key is to approach it with self-compassion—there’s no need for perfection. Small steps can make a big difference.