WHAT IS EXECUTIVE FUNCTIONING?
A BEGINNER'S GUIDE
Helping you connect the dots between everyday struggles and how the brain is working underneath
If you’re wondering whether you or your child might have ADHD, you may or may not have come across the term Executive Functioning.
It sounds like something out of a corporate boardroom but it is actually one of the most important sets of skills your brain uses every single day.
And for many people, this is the part where things start to click.
Let’s explore what Executive Functioning really means, how it shows up in everyday life, and why understanding it can lead to so many ‘Aha’ moments whether you are waiting for an ADHD assessment or just beginning to explore the idea.
What is Executive Functioning?
Executive Functioning refers to a set of brain processes that help us to:
Plan
Follow
through
Switch between tasks
Prioritise
Regulate emotions
Control
impulses
Focus
Remember instructions
Control our perception &
use of time
Think of it as the brain’s management system.
It helps you take an idea such as ‘I want to do my homework’ and turn it into action.
Executive Functioning Skills are the skills that help us to do things like:
Get out of the door on time
Follow a recipe
Finish an essay
Tidy a room
Stop ourselves from interrupting
Remember what we went upstairs for!
Please note that this is a list of examples and is not an exhaustive list.
You might be thinking:
“Wait… that’s exactly what I (or my child) struggle with!”
Exactly
People with ADHD typically have Executive Functioning difficulties,
and often it's these challenges, not just hyperactivity or distractibility, that affect everyday life the most.
Here is the big insight:
“ADHD is not a disorder of knowing what to do, it is a disorder of doing what you know.” Russell A. Barkley, Ph.D.
We would like to extend that by saying
“...ADHD is not a problem of knowing what to do - it is a challenge in doing what you know, consistently and on time”
That’s Executive Functioning in action (or in struggle).
The ‘Aha’ moment
Everyday examples of Executive Functioning difficulties
For Children:
-
Starts homework but quickly gets distracted
-
Leaves coat, shoes, or school bag in random places
-
Struggles to remember multi-step instructions
-
Has big emotional reactions to small changes or frustrations
-
Often says ‘I forgot’, and really did forget
For Teens:
-
Puts off assignments until the last minute
-
Can’t manage revision or exam preparation without help
-
Sleeps at odd hours or forgets basic routines
-
Has trouble managing friendships or emotional ups and downs
-
Frequently loses or misplaces items
For Adults:
-
Struggles with procrastination or time-blindness
-
Finds it hard to stay on top of bills, housework or emails
-
Easily overwhelmed by clutter or to-do lists
-
Often late, even with the best intentions
-
Feels exhausted from trying to hold everything together
It’s not about laziness or bad parenting
This is one of the most important things to know:
Executive Functioning struggles are brain-based, not willpower-based.
That means they are not caused by laziness, lack of effort or bad parenting.
In fact, many people with ADHD work twice as hard just to get through a typical day and still feel as though they are falling short.
Understanding Executive Functioning helps us to shift the question from:
“Why can’t I/my child just do this?”
to
“How can I support the brain in doing this more easily?”
What can help?
If this all sounds very familiar, the good news is that there are lots of tools and strategies that can support Executive Functioning.
We are, however, very aware that some of these might be difficult for you to put in place without additional support.
These might include:
-
Interactive tools
-
Environmental supports
-
Coaching or therapy
-
Medication (where appropriate)
-
Compassionate understanding from others!
But before jumping to solutions, understanding is the first step.
If you are in the process of exploring an assessment, building this understanding can help you (and your child) feel seen, supported and hopeful.
Final Thought
Executive Functioning affects how we manage our entire lives, not just school or work. It influences confidence, relationships, mental health and even our sense of identity.
So if things feel harder than they should, it’s not because you are failing.
It’s because your brain might be working in a way that needs different tools, not more pressure.
Understanding Executive Functioning is like finally getting the instruction manual for a brain that’s been working overtime without one.
And you are not alone in this.
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