Stuck Doesn't Mean Stopped: ADHD-Friendly Paths to Better Executive Functioning

Guest Blogger - Lance Cody-Valdez

If you're in your 20s, living with ADHD or executive functioning challenges, and feeling stuck in a job that doesn’t pay the bills—or no job at all—you’re far from alone. That sense of inertia can feel brutal. Like you're revving your engine in neutral while others zoom past. But stuck doesn’t mean broken. It means something isn’t aligned yet: how you work, what you’re working toward, or how you’re being supported. You don’t need hustle culture or overnight fixes. You need momentum; the slow, steady kind that builds without crushing you. The type that honors how your brain works. You don’t need to fix yourself. You need a better launch ramp.

Small Steps: Big Momentum for Productivity

When you’re paralyzed by the sheer size of what’s ahead, shrink the task. Then shrink it again. Break it down until it feels doable—one drawer, not the whole closet, one email, not inbox zero.

And here’s another tip: pair a small task with something enjoyable. For example, brush your teeth while listening to your favorite playlist, or handle a to-do while sipping something warm. This is about pairing tasks with pleasant rewards, a concept researchers call “dopamine anchoring.” It turns out your brain isn’t lazy; it’s just waiting for the right cue to get started.

Pairing a warm drink with your work can make the experience enjoyable.

Routines That Suit You and Support Executive Functioning

Routines don’t need to be rigid schedules or 5 a.m. workouts—they just need consistency. Think of them as support, not restrictions. For ADHD brains, predictability isn’t limiting; it’s liberating. You save mental energy by not having to decide when to eat, where to start, or how long to focus—because it’s already built into your day.

That’s why building a flexible routine —a structure that adapts—can help you stay grounded, especially during chaos. Create small, repeatable “wins” throughout your day, and let that rhythm guide you forward.

Leveraging Your Strengths

It’s easy to fall into the trap of thinking you’re “bad at adulting.” But what if the real issue is that you haven’t been told where your strengths are? The image below shows a few traits that are easy to spot, but tools like the VIA Character Strengths Assessment or StrongSuites can give you a broader picture of your positive traits. Knowing this will likely change how you see yourself. When you focus on identifying and using your core strengths, you see opportunities that suit you, not just roles you’re “supposed” to want. A curious brain is wired for exploration, adaptation, and—yes—success.

IT Careers and ADHD

Some of the best career options for ADHD minds don’t resemble the traditional paths you were encouraged to pursue in high school. Technology roles in IT, for example, often mix structured systems with engaging problem-solving, without imposing strict schedules or endless meetings. These jobs care more about what you can actually do than where you went to school. That’s why online, self-paced information technology degrees are becoming popular. They allow you to learn at your own pace while earning credentials that employers value. You don’t need to be a math whiz, just someone who enjoys puzzles, systems, or helping others through technology.

Find Coaching Support that Gets You and Establish Routines that Work

Sometimes, knowing what to do still doesn’t lead to actually doing it. That’s where external structure makes a difference, especially when it comes from someone who truly understands how your brain works. Irene Caniano, who specifically works with young adults navigating ADHD and executive functioning, offers that kind of insight. From time-blindness and task paralysis to the familiar voice of self-doubt, she helps clients move from overwhelm to action. Her approach isn’t one-size-fits-all—it’s about creating systems that work. For many, coaching like this is the missing link that turns intention into progress.

Flexible Work Fits ADHD Focus

Not everyone thrives in a 9-to-5, especially when every hour feels like a test of endurance. The good news? The workplace is changing. Freelance gigs, hybrid setups, and project-based work are expanding. For many with ADHD, this means finding a flexible custom schedule, one that leverages your bursts of hyperfocus and allows recovery when your tank is low. Instead of being punished for inconsistency, you can design a rhythm that works for your attention patterns. Flexibility isn’t a concession. It’s a performance strategy.

Break Job Search into Days

If job searching feels like trying to drink the ocean, you’re not doing it wrong. It’s just too big all at once. Traditional advice says “apply to three jobs a day,” but that still assumes your executive functioning is firing on all cylinders. Try thinking in terms of “snacks,” not meals. That might mean updating just one bullet on your resume or looking at listings without applying. These bite-sized job hunting boosts, sometimes called “task snacking,” let your brain build up enough momentum to keep going, without demanding perfection or full energy on day one.

Being stuck in your career doesn’t mean you’ve failed. It means you haven’t found the proper scaffolding, support, or spark yet. ADHD isn’t a life sentence of falling behind. It’s a different operating system, one that needs different apps. Start small. Build loops of success. Focus on the work that feels like play to your brain. Ask for help when your gears won’t turn. There is no single path, but many good ones; paths that start exactly where you are. And right now? You’ve already begun.

Visit Caniano Coaching to learn how to build momentum, boost confidence, and create lasting habits that support growth.