Attention Deficit Hyperactivity Disorder (ADHD) is commonly associated with inattention, hyperactivity, and impulsivity. However, a lesser-known but equally impactful challenge faced by individuals with ADHD is executive dysfunction—difficulties with organisation, planning, and self-regulation. In a world that often demands order and predictability, many people with ADHD develop rigid routines and compulsive behaviours that resemble Obsessive-Compulsive Disorder (OCD) in an attempt to impose control over their daily lives.
Understanding Executive Dysfunction in ADHD
Executive dysfunction affects key mental processes that help with:
Time management – Struggling to estimate how long tasks take or prioritise effectively.
Organisation – Difficulty keeping track of belongings, tasks, or responsibilities.
Impulse control – Acting without thinking, leading to mistakes or forgotten obligations.
Working memory – Trouble holding and manipulating information in one’s mind.
Because of these challenges, life can feel unpredictable and chaotic. Deadlines are missed, keys go missing, and important tasks fall through the cracks. This unpredictability creates anxiety, which in turn may drive a person with ADHD to develop rigid coping mechanisms—sometimes taking the form of OCD-like behaviours.
When ADHD Feels Like OCD: The Link Between the Two
OCD is characterised by intrusive thoughts (obsessions) and repetitive actions (compulsions) that aim to relieve anxiety and other negative emotions. While ADHD and OCD may seem like opposites—one associated with disorganisation and impulsivity, the other with control and rigidity—there is an overlap when it comes to how the brain can sometimes attempt to manage distress.
For some people with ADHD, creating highly structured routines or rigid rituals may become a way to compensate for executive dysfunction. This can include:
Rechecking things obsessively – Double-checking that doors are locked, emails are sent, or tasks are completed, out of fear of forgetting.
Perfectionism and overcorrection – Spending excessive time rewriting notes, over-explaining oneself in messages, or needing things to be done in a “perfect” way to feel in control.
Compulsive organisation – Creating intricate systems, such as colour-coded planners or excessively detailed to-do lists, but struggling to actually follow through.
Repetitive behaviours – Engaging in rituals like tapping objects a certain number of times or arranging items in a specific order to feel grounded.
The key difference between these ADHD-driven rituals and OCD is the underlying motivation. With OCD, compulsions are performed to neutralise intrusive thoughts (e.g., "If I don’t wash my hands five times, something bad will happen"). In ADHD, these behaviours often emerge from a need to compensate for forgetfulness or disorganisation rather than from a deep-seated fear of harm. This does not mean that OCD and ADHD cannot co-exist. This will be the topic of another post.
How to Manage ADHD-Driven OCD-Like Behaviours
While structure and routine can be beneficial for ADHD, excessive reliance on compulsive behaviours can become exhausting and counterproductive. Here are some strategies to manage this pattern:
Recognise the Pattern – Identify when rigid habits are no longer serving you. Are they genuinely helping, or are they adding to stress?
Use Flexible Structure – Instead of overloading yourself with intricate planning systems, try adaptive strategies like time-blocking or simple habit stacking.
Embrace Imperfection – Perfectionism is often a response to past failures due to ADHD struggles. Practice self-compassion and remind yourself that mistakes are part of learning.
Limit Checking Behaviours – If you find yourself rechecking tasks excessively, try setting a limit (e.g., “I will check once and then move on”).
Work with a Professional – If OCD-like tendencies are significantly affecting your daily life, therapy—particularly Cognitive Behavioural Therapy (CBT)—can help address underlying anxiety and executive function challenges.
Final Thoughts
People with ADHD often develop creative strategies to navigate their struggles with executive dysfunction. While some of these routines can be helpful, they can also become limiting if they evolve into compulsions. Understanding the difference between helpful structure and anxiety-driven rituals is key to maintaining balance.
If you suspect you’re using compulsive behaviours to manage ADHD challenges, know that you’re not alone. Seeking support and learning flexible strategies can help create a more sustainable, less stressful way to function in daily life.