Understanding Executive Functioning
Posted on January 10, 2025 by Storm Copestake, One of Thousands of ADD ADHD Coaches on Noomii.
These mental skills act as the brain’s management system, helping us to be on time, to plan, prioritize, focus, and regulate our emotions.
When we think about what helps us succeed in everyday life—at work, at school, or in relationships—we’re often talking about something called executive functioning. These mental skills act as the brain’s management system, helping us plan, prioritize, focus, and regulate our emotions. For many individuals, including those with ADHD or other neurodivergence, executive functioning challenges are a core part of their experience. But what exactly is executive functioning, and how does it relate to ADHD and neurodiversity?
What Is Executive Functioning?
Executive functioning is a set of cognitive processes that enable us to:
Plan and prioritize tasks (e.g., deciding what’s most important to do first).
Organize thoughts and materials (e.g., keeping track of deadlines or remembering where you left your keys).
Stay focused (e.g., resisting distractions to complete a task).
Adapt to new situations (e.g., shifting gears when plans change).
Regulate emotions (e.g., managing frustration when things don’t go as planned).
Self-monitor (e.g., recognizing when you need a break or more time for a task).
Think of these processes as the brain’s control center, working behind the scenes to guide decision-making, problem-solving, and behavior.
Executive Functioning and ADHD
For individuals with ADHD, executive functioning difficulties are often at the heart of their challenges. ADHD is not just about being hyperactive or easily distracted; it’s fundamentally a disorder of self-regulation, which includes executive functioning skills. Here’s how ADHD might impact these processes:
Planning and Prioritization: Struggling to figure out where to start or how to break a big task into smaller steps.
Organization: Difficulty keeping track of deadlines, materials, or schedules, leading to feelings of overwhelm.
Focus: Being easily distracted by internal or external stimuli, which makes it hard to stay on task.
Emotional Regulation: Intense emotions, like frustration or anxiety, can take over, making it harder to problem-solve or communicate effectively.
Task Initiation: Procrastination and difficulty starting tasks, even when the individual knows it’s important.
Executive Functioning and Neurodiversity
While executive functioning challenges are commonly associated with ADHD, they also appear in other forms of neurodiversity, such as autism, dyslexia, and anxiety disorders. For example:
Autism: Executive functioning differences may manifest as difficulty adapting to change or managing time effectively.
Dyslexia: Organizing written information or following step-by-step instructions might be more challenging.
Anxiety Disorders: Worry can hijack executive functioning, making it harder to think clearly or make decisions.
Importantly, these challenges don’t define neurodivergent individuals. Many also have unique strengths, such as creative problem-solving, hyperfocus, or innovative thinking.
Supporting Executive Functioning
Understanding and addressing executive functioning challenges can transform the lives of neurodivergent individuals. Here are some strategies:
Externalize Supports: Use tools like planners, apps, or reminders to offload some of the mental work.
Break Tasks into Steps: Simplify tasks into manageable chunks with clear, actionable steps.
Create Routines: Consistent routines can reduce the mental effort required to plan daily activities.
Build in Breaks: Scheduled breaks can help sustain focus and prevent burnout.
Practice Self-Compassion: Recognize that executive functioning challenges are not a character flaw; they are a brain-based difference.
As a coach trained in ADHD/neurodiversity I can provide tailored strategies and accountability.
