Understanding Executive Function Skills and ADHD

Executive function skills is a term we hear a lot these days—almost like a buzzword. But what does it mean, and how does it relate to ADHD?

Executive function skills are brain-based abilities that help us accomplish tasks (Dawson and Guare, 2016). These skills develop throughout childhood and continue into early adulthood. For individuals with ADHD, some executive function skills tend to be challenging. Conversely, those same individuals often excel at specific executive function skills. This mix of strengths and challenges creates an uneven functioning experience for ourselves and those around us.

These variations help explain why we might perform exceptionally well one day yet barely manage to cross the finish line the next. We might shine in specific areas of life—like intellectual, creative, athletic, or hands-on tasks—but struggle with so-called basic tasks such as personal hygiene or keeping our space tidy. These basic activities can often be much harder than more complex tasks for many of us, depending on how our particular executive function strengths and challenges play out.

What Are Executive Function Skills?

Look at the list below and consider whether each skill is a strength or a challenge for you (Mutti-Driscoll, 2024). In the coming months, we’ll explore each skill in detail to understand how it looks like a strength or a challenge and how to leverage or improve these skills.

• Sustained Attention: The ability to stay focused even when bored or tired.
• Response Inhibition: Pausing before acting to ensure your actions are intentional.
• Task Initiation: Getting started on tasks without excessive procrastination.
• Emotional Control: Managing emotions to stay on track, behave appropriately, and reach your goals.
• Goal-Directed Persistence: Sticking with a multi-step goal until it’s completed.
• Flexibility: Adapting to changes in plans and trying new approaches when needed.
• Planning, Prioritization: Deciding what needs to be done and in what order to move forward efficiently.
• Working Memory: Holding and using information in your mind while completing tasks.
• Time Management: Understanding your time, allocating it wisely, and meeting deadlines.
• Organization: Keeping track of and maintaining systems for items, paperwork, digital files, and tasks.
• Metacognition: Reflecting on your experiences and using that insight to improve future actions.

How Executive Function Variations Affect Us

For example, my strengths are goal-directed persistence, time management, and task initiation. My challenges are organization, planning, prioritization, and flexibility. Because of this, people are often confused by how I can start and complete an extensive, multi-step writing project for school, yet struggle to keep my personal spaces clean and organized.

Interestingly, other ADHD brains in my household have different combinations of strengths and challenges. Even though we share the same diagnosis, we function differently. One of my sons put his laundry in the bin effortlessly—something I still find challenging. My other son excels at strategy games, showcasing his strong planning, prioritization, and working memory skills. In contrast, I prefer simple, luck-based games that don't require much planning.

What About You?

How do executive function strengths and challenges show up in your life? How do they play out among your family, friends, or peers? This is food for thought as we dig deeper into these executive function skills and explore strategies to support and leverage them!