The Eight Executive Functions Explained
Executive function refers to a set of cognitive processes that help individuals plan, organize, initiate, and complete tasks. People with Attention Deficit Hyperactivity Disorder (ADHD) often experience challenges with executive function, which can lead to difficulties in managing time, staying focused, and completing tasks. Some may struggle with a few of these items, others may struggle with many of them. This is because no two people with ADHD are the same.
These challenges can impact various aspects of their daily life, including academic performance, work productivity, and social interaction as well as feeling bad about themselves for not understanding why they may struggle with these things. Managing executive function difficulties is an essential part of managing ADHD effectively. Educating oneself on these topics can help a person understand better why they may struggle and offer some validation. So now we’ll dive into what the eight executive functions are.
1. Emotional Control
ADHD often involves difficulties in regulating emotions, impulsivity, and attention. Many people with ADHD are sensitive individuals. This is because their senses are stronger and they can often feel things more deeply than other people. Mindfulness exercises, working with an ADHD coach, and possibly medication may help improve emotional regulation in people with ADHD. It's essential to work with a healthcare professional who specializes in ADHD or an ADHD life coach to find the best approach for managing emotions effectively.
2. Flexibility
Individuals with ADHD may face challenges in flexibility, which refers to the ability to adapt to changes and switch tasks or activities smoothly. ADHD can impact cognitive flexibility, making it difficult to shift attention and adapt to new situations. However, with appropriate support and strategies, individuals with ADHD can improve their flexibility skills.
Setting clear routines, using visual schedules, using timers, phone calendars, and breaking tasks into smaller steps, and practicing mindfulness to reduce impulsivity and increase adaptability. Additionally, working with a therapist or coach who specializes in ADHD can provide valuable guidance and support in developing flexibility skills.
3. Planning and Time Management
Planning and managing time can be challenging for individuals with ADHD due to difficulties in organizing and prioritizing tasks, as well as managing their attention and impulsivity.
4. Organization
Organization in managing time, attention, and impulsivity could also be another issue for someone with ADHD. A messy room, a messy car, and losing items often can be a sign of this EF skill. Various strategies can help improve organizational skills for individuals with ADHD.
5. Self-Control
Self-control can be particularly challenging for individuals with ADHD due to difficulties in regulating impulses and attention. ADHD is associated with executive function deficits, which can affect a person's ability to control their behavior, emotions, and thoughts.
6. Self-Monitor
Self-monitoring can be a valuable tool for individuals with ADHD to help improve their self-control and executive function skills. Self-monitoring involves being aware of one's thoughts, behaviors, and emotions, and it can be especially beneficial for individuals with ADHD in the following ways. Not all people with ADHD are similar, some are very self-aware and others may struggle with this as well.
7. Task Initiation
Task initiation is often a huge challenge for those with ADHD. ADHD people have an interest-driven brain, so if they are not interested in something it can be harder to start the task.
8. Working Memory
Working memory refers to the ability to hold and manipulate information in the mind temporarily while performing cognitive tasks, such as problem-solving, following instructions, and staying focused on a task. If a person is easily distracted and only half paying attention the ability to recall can be an issue.
How to Overcome Challenges With the Eight Executive Functions
Practicing self-love and self-care is essential in helping oneself with these obstacles. Treatments may include behavioral strategies, coping skills, and techniques, some individuals benefit from medication. Support from teachers, parents, therapists, and ADHD coaches is also another way a person can work on these skills to help improve themselves. If a child or adult with ADHD is constantly scolded for these EF skills they learn to not like themselves and feel like there is something wrong with themselves. This causes self-esteem and confidence to spiral down creating more anxiety and depression.
Work With an Executive Function Coach
As mentioned earlier it's important to remember that practicing patience and self-compassion is essential, as progress may take time. Consistent effort and the right support can significantly improve planning and timing skills for individuals with ADHD. An ADHD coach is educated on EF and can offer each individual guidance, education, and strategies and techniques to assist with making their executive function skills stronger as well as providing insight so the client feels less shame and understands why they may struggle with these skills in their life. Feel free to contact me today to learn more about how my services may benefit you!
