Managing ADHD today isn’t easy, especially when focus and productivity are always under pressure. As an entrepreneur with ADHD, juggling work, life, and business goals can feel overwhelming.

At the centre of these challenges is something called executive function. That’s the brain’s ability to plan, prioritize, make decisions, and manage impulses. When that’s off, everything feels harder.

I’ve lived this myself. I’m Steve August, founder of the ADHD Entrepreneur Accelerator. I’ve faced these struggles head-on, and now I help others do the same.

I focus on practical strategies that boost executive function and make work more manageable. One method I teach often is the 2-hour workday. It’s a simple shift that helps you focus on high-impact tasks during your best mental hours.

In this article, I’ll walk you through how ADHD affects executive function and what you can do to improve it. I’ll also share tools that help you stay on track, without burning out.

What is ADHD, and How Does It Affect Executive Function?

ADHD isn’t a lack of attention. It’s a problem with controlling attention. You can focus, but not always when you need to. That’s the real challenge.

ADHD as a Performance Disorder

Dr. Russell Barkley calls ADHD a performance disorder. We know what to do, but we can’t always follow through. The gap between intention and action is real. And that gap shows up most in executive function.

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Executive Function and ADHD

Executive function includes:

• Organizing tasks

• Making decisions

• Managing impulses

• Regulating emotions

These skills run the show in business and life. But with ADHD, they take more effort.

Managing Executive Function

Think of executive function like fuel in a tank. Every task uses it. That’s why we run out by mid-afternoon.

Managing ADHD means managing this fuel wisely. You can stretch it further and work smarter with the right tools and habits.

How to Maximize Your Executive Function to Boost Productivity

If you have ADHD, your executive function is limited. That’s the hard truth. But here’s the good news: using it better can still get a lot done.

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Key Tips to Boost Executive Function

Simple daily habits help more than you think:

• Get enough sleep – It restores your brain and sharpens focus.

• Eat well – A balanced diet keeps your brain working.

• Exercise – Movement boosts energy and clears mental fog.

• Use medication if it’s part of your plan – Stay consistent.

Each of these habits supports your executive function. That means more focus and better follow-through.

The 2-Hour Workday

Here’s the strategy I recommend to almost every ADHD entrepreneur: the 2-hour workday. Most of us get about two hours a day when our brain is at its best. These are your peak hours.

Use them wisely. Focus only on the most important tasks during this window. When you do this consistently, progress follows.

How Can You Make the Most of Your Peak Executive Function Time?

You don’t need to work 10 hours to be productive. You just need to use your best two hours well.

Prioritize Your Tasks

Start with what matters most.

• Focus on key priorities.

• Limit distractions.

• Don’t over-schedule, stick to two hours.

This is how you build momentum without burning out.

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Focus on Short Bursts

Break your work into short sprints. I use the 25/5 method:

• Work 25 minutes

• Rest for 5 minutes

• Repeat four times

It keeps energy high and attention sharp.

Use Co-Working or Accountability Groups

When you work alone, distractions win. When you work with someone, even virtually, you stay focused. This is called body doubling. It’s simple and powerful. It works because you feel seen and supported.

Time Blocking vs. the Two-Hour Workday

Time blocking means planning your whole day by the hour. That’s hard with ADHD. The two-hour method is easier. You don’t need to schedule every minute, just protect your best two hours. It’s focused. It’s flexible. And it works.

Why Time Blocking Can Be Difficult for People with ADHD

Time blocking sounds good in theory. In reality, it drains your brain before you even begin.

Two Main Challenges

1. Planning takes energy, and you may not have enough to spare.

2. Time blindness, you misjudge how long tasks take.

The result? Frustration and incomplete work.

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Working with Time, Not Tasks

ADHD brains do better when we think in time blocks, not task lists. Don’t plan out the whole day. Instead, protect your two best hours. Use them for meaningful work.

The Two-Hour Workday Method

Here’s how I use it:

• Choose the two hours when you feel sharpest.

• Focus on one or two high-impact tasks.

• Let go of the rest.

If the rest of the day goes sideways, you still made progress. This method keeps stress low and results high.

Conclusion

Managing executive function is essential for people with ADHD to stay organized and productive. ADHD is not about lacking attention, but about having trouble focusing. To succeed, you need to maximize your executive function. 

The two-hour workday is one great way to do this. You can make progress without feeling overwhelmed by focusing on important tasks during your peak hours.

Improving executive function goes beyond work strategies. Simple habits, like getting enough sleep, eating healthy, and exercising regularly, can help boost your focus. These habits make it easier to manage your executive function when needed.

Instead of rigid time blocks, try working in short bursts. The two-hour workday method helps reduce stress and keeps you focused. Even if the day doesn’t go as planned, you can feel accomplished. As long as you finish your two-hour window, you’ve made progress.

Over time, these small, focused sessions will build up. They will help you get more done and feel in control of your day. By maximizing your executive function, you can improve your productivity and make steady progress toward your goals.

FAQs

Why is executive function important for people with ADHD?

Executive function is a set of cognitive skills that help with decision-making, organization, and impulse control. For people with ADHD, these skills are often harder to manage, making tasks more challenging.

How can improving executive function help ADHD entrepreneurs?

Improving executive function helps ADHD entrepreneurs stay organized, prioritize tasks, and increase productivity. It allows them to focus on key activities and achieve goals without feeling overwhelmed.

What role does sleep play in improving executive function?

Sleep is crucial for executive function as it helps restore mental energy and improves focus. Getting enough rest allows you to manage tasks better and stay productive.

How does exercise support executive function for ADHD?

Exercise helps improve brain function by increasing blood flow and releasing endorphins. This boost in brain activity can enhance focus and self-control, making it easier to manage executive function.

Can co-working groups help with executive function?

Yes, co-working groups or body doubling can help people with ADHD stay focused. Having accountability and working alongside others can improve concentration and productivity.