What the EF? Understanding Executive Functioning Skills and ADHD
First article in the What the EF? Executive Functioning series
When people talk about ADHD, the conversation often centers on focus, attention, and impulsivity. As an ADHDer, a parent of ADHD children, and a professional who supports many ADHDers, I actually see executive functioning skills as the core challenge for individuals with ADHD/ADD. Executive functioning skills are the cognitive processes that help us “execute” tasks. Think of them like the executive or CEO of a business (but for your brain): they are the skills that help with goal setting, monitoring progress, following through, analyzing, and adjusting.
You may also see challenges in this area referred to “executive dysfunction”, but I prefer to use more neutral or neurodiversity affirming perspectives.
This article is just an introduction to 8 core executive functioning skills. There’s a variety of models of executive functioning skills and they each may use different labels or categories to describe them. The ones I’ve shared below are the version I’ve found works best for folks to conceptualize them.
The Eight Executive Functioning Skills
1. Working memory
Holding information in mind long enough to use it. Think of a sticky note in your brain: remembering a phone number to dial or the next step in a recipe. Many ADHDers notice that information slips quickly, which can affect follow through and relationships.
2. Time management
Estimating how long tasks will take and planning how to use time. ADHDers often experience time blindness: not noticing how much time has passed, running late, or over and under estimating task length.
3. Planning and prioritization
The ability to look ahead and decide what is needed (knowledge or items). Prioritization is about being able to decide what is more important or urgent. It’s then putting steps or tasks in order accordingly. For ADHD brains, everything (or nothing) can feel important, and difficulties with this skill lead to having a difficult time with decision making, even for small things.
4. Organization
The ability to create and maintain systems for managing materials, information and tasks. This allows you to be able to find what you need, stay prepared, and put things in order.
5. Task initiation
Beginning a task without unnecessary delay. Many ADHDers experience task paralysis, even with simple tasks. Often the barrier connects back to difficulties with another of the executive functioning skills listed, like time estimation or prioritization.
6. Flexibility
Shifting when plans change or things do not go as expected. ADHDers may feel stuck when routines shift or when switching between different types of tasks.
7. Emotional regulation
Managing emotional responses so you can continue with what matters to you. ADHDers often feel emotions more intensely and may hear that reactions do not match the situation, which can make recovery tougher.
8. Self Monitoring
Reflecting on your own thinking, noticing strengths and challenges, and adjusting. With multiple thought trains running, it can be hard to gauge capacity accurately in the moment.
Why this matters for ADHD
Everyone uses executive functioning skills daily, yet for ADHDers these skills can be either inconsistent, or always challenging. Fluctuating capacity is common. Understanding each executive functioning skill gives language to what you are experiencing and reminds us this is not about laziness or willpower. Some skills can improve with knowledge and support. For others, accommodations and practical strategies reduce friction so daily life feels more workable.
A note about values
When we talk about executive functioning, I want to name a few things:
Many societal expectations assume everyone can do these skills with ease. That reflects ableism rather than an understanding that bodies and brains and capacities naturally vary.
In cultures shaped by capitalism, time = money. People who do not work in the most “efficient” way can face shame and judgment.
There are many valued skills outside of executive functioning in other cultural contexts: caretaking, presence, creativity, storytelling, entertaining, and more. Your strengths bring value even if executive functioning is challenging.
What’s next
This article is just the very high level overview. I will be exploring each executive functining skill in more detail: what it looks like, how it shows up in daily life with ADHD, and a few strategies you can try when that skill feels challenging. I’ll also write a companion piece for those who support ADHDers to learn how they can best support each specific skill. Step by step, my hope is that you will feel more equipped to recognize your challenge areas, experiment with supports, and care for your ADHD in a world that often expects these skills to come easily.
Bobbi-Jo Molokken
ADHD Coach & Educator: Embrace the Muchness
*Check out the rest of the What the EF? Series blogs!
*Want more support around executive functioning? I offer individual ADHD coaching to help you identify your own patterns and build strategies that work for your brain.
*Need ideas of products to help support your executive functioning? Check out some of our ADHD Friendly Product Recommendations.
