Executive Functioning Explained: ADHD, Planning & Getting Things Done
How Your Brain Organizes, Plans & Gets Things Done
What exactly is executive functioning and why is it harder for those with ADHD? Once you understand what executive functioning is, you can often create work arounds to make life easier.
Executive functioning is the set of mental skills that help us manage our thoughts, behaviors and emotions to GET THINGS DONE. If it sounds like a big deal it really is! We rely on these skills to stay organized, move from task to task, remember important information and regulate our emotions. Basically, it is the command center of the brain!
It isn’t something that most of us think about, but we are using it all the time. When you make your bed in the morning, cook a meal, pack for a trip, or even manage a disagreement with a friend – all of these things are your executive functioning skills hard at work!
But, what happens when you have ADHD is sometimes this system doesn’t run as smoothly as our neurotypical friends!
To make our executive functioning skills work in our favor, it’s helpful to understand what the primary elements of executive functioning are?
The 3 Key Executive Function Skills (According to Research)
Researchers typically put executive functioning skills into 3 core areas.The importance of this are these are the foundational skills that shape how we think, act and respond.
Working Memory
I like to think of this as your brain’s sticky note system. Working memory lets you hold information in your mind long enough to use it. It’s like having a mental white board where you can temporarily store and manipulate information while you are actively using it.
Examples of working memory in action:
Following multi-step directions without writing them down.
Keeping track of what you’ve already added to your grocery list.
Mentally figuring out how much time you have between appointments.
My personal favorite – remembering a phone number long enough to dial it, or that code that is sent you must enter before getting on to your bank account.
So what happens when working memory isn’t up for the job? You might find yourself constantly losing your train of thought, forgetting what you were about to say mid-sentence or needing to re-read the same paragraph multiple times.
Cognitive Flexibility (Mental Flexibility)
This is your ability to shift gears when circumstances change. Cognitive flexibility helps you adapt to new situations, see things from different perspectives and switch between tasks or strategies when needed. It’s what keeps you from getting mentally “stuck”.
Examples of Cognitive flexibility
Seeing a problem from another person’s point of view during a disagreement.
Switch from work mode to relaxation mode when you get home.
Handling last-minute changes to your plans without melting down
If you are lacking in cognitive flexibility impaired, you get stuck in rigid thinning patterns when plans change, small disruptions can seem overwhelming and you often keep using the same approach even when it isn’t working.
Inhibitory Control (Self Control)
The ability to resist distractions, regulate emotions, and stop yourself from doing something impulsive. Basically your brains - brake pedal.
Examples:
Not interrupting others when they are speaking
Staying focused on a task even when your phone buzzes with notifications.
Resisting the urge to buy something you don’t need (hello amazon at 3am)
Keeping your attention on a boring but important task.
I find inhibitory control one of the most challenging of the executive functioning deficiencies. It is closely linked to sensory processing and emotional regulation. When these things are out of whack it often makes getting things done very difficult. It becomes harder to manage our emotions and reactions.
Things like time management, prioritizing tasks, emotional regulation, depend on these core executive functions.
Now that we know what Executive Function is we can explore what happens when executive function is a challenge. If our EF skills are not working, someone might experience:
Difficulty prioritizing tasks - Feeling overwhelmed by a to-do list and not knowing where to start.
Forgetfulness - Missing appointments, forgetting steps in a process or losing track of important items.
Emotional outbursts - Overreacting or losing temper because it is hard to regulate emotions .
Disorganization - A cluttered workspace, to set goals or create a step-by-step plan to reach them.
There is good news however and that is with support you can improve your EF skills. Executive functioning adapts depending on the situation. Tools and support don’t just bring order- they open the door to what you can accomplish. With the right support, a brain that finds one situation challenging can excel in a different one.
The important thing to know is these skills are not fixed by “trying harder.” It’s all about working with your brain, not against it!
Here are some ways you can work with your brain.
Body Doubling
Need help cleaning your room? Why not facetime your mom and have her work along side you. Working alongside someone else can help you start the task you are avoiding and make it more manageable.
Environmental Cues
When I start work in the morning I sit down at my desk and light a candle this cues my brain into the fact it is work time. Things like creating a play list you like when cleaning your room, adjusting the lighting, having a timer on your desk. All of these things can help keep you organized.
Routines
Consistent daily (flexible) routines, for waking, meals, work and sleep. Repeating these actions so they become habits.
The key take-away
Executive function isn’t only about getting things done- it’s about managing thoughts, emotions and decisions that make it possible to move through your day. For many of us with ADHD, the struggle of our faulty executive function skills can affect everything from our jobs, relationships and feelings about ourselves. What helps us the most is getting the right support, and developing systems that work with your own wonderful brain!
The really good news is that for most, with the right structure, tools and acceptance of your own unique brain wiring things can get easier.
If you are wanting to learn more about Executive Functioning and how to put systems together that help you thrive feel free to reach out for a free discovery session or join one of my Executive Function boot camps launching in February of 2026.
