Executive Functioning
As we explore our ADHD/Autistic neurotypes and how to best support them, we may stumble across the term of executive functioning or executive functions. But what does this mean?!
Our executive functions are a group of complex mental processes and cognitive abilities that control the skills required for goal-directed behavior. So basically… it is the part of our brain that helps us “get stuff done”.
Our executive functioning is impacted by our ADHD and/or Autism. In fact, many people feel that ADHD specifically should be called “Executive Functioning Condition” rather than the misleading current title of Attention-Deficit Hyperactivity Disorder. Depending on our individual neurodivergent profiles and life experiences, we may have strengths and challenges when it comes to each of these skills. You may have already come up with helpful (and maybe not so helpful…) ways to compensate for your challenge areas. Just remember: we all have different strengths and struggles when it comes to our executive functioning.
Let’s break down each of the 8 executive functions and name a few tips/strategies to improve them in our daily functioning!
Impulse Control
Our ability to control impulses by pausing and thinking before acting.
Strategies suggested by our members for support with this skill:
External aids for taking “pause time” such as timers, bells/beeps, and countdowns
Ask yourself: Why do I want to do this? Will I still want to do this after waiting 5 minutes?
Voice an impulse aloud or text it to a friend for external validation or perspective
Consider placing items in your “online cart” and letting it sit for some time before immediately purchasing.
Utilize curbside pick up or online orders for grocery shopping to avoid tempting purchases
Write down the urge through journaling
Emotional Control
Our ability to manage feelings in order to accomplish tasks and goals.
Strategies suggested by our members for support with this skill:
When big emotions arise, take a pause to regulate yourself before acting
Utilize sensory strategies to calm your nervous system like: wall pushups, listening to preferred music, increased bodily movements, tactile touch, etc
Consider avoiding or removing self from triggering events or experiences
Take some time to regulate your emotions through natural means: take a walk on a trail, sit in the grass, enjoy some sunshine
Implement active mindfulness sessions, breathing, or meditation into daily routines
Focus on your interoception (our ability to identify our bodily sensations) and discovering what certain emotions tend to feel like within your own body
For example: When I am angry, I may have my heart race, sweaty palms, and a flushed face
What are the additional thoughts or stories being added to your emotion to amplify it?
Flexible Thinking
Our ability to work with unexpected changes and adapt to them. This executive function is typically the most impacted for the Autistic neurotype.
Strategies suggested by our members for support with this skill:
Take a few minutes to feel the emotions that may be related to the struggle with flexible thinking….does this change cause a fear of the unknown, anxiety about control, etc?
Discuss your challenges with a safe person, they may be able to provide alternative perspectives
Attempt to reduce black and white thinking and consider the other possible perspectives.
Use visual supports as needed to help process through changes and how to adapt.
Consider both logic and emotion, and how those may be interacting in the scenario.
Working Memory
Our ability to recall information stored away in memory to complete a task in the moment.
Strategies suggested by our members for support with this skill:
Keep a to-do list or calendar to keep track of tasks and events
Set scheduled reminders on your phone or computer to prompt action
Use visual cues such as sticky notes or colored tape to remind you things (including what you need to take with you when you leave!
Use body doubling such as a “focus mate” session or our discord.
Saying something out loud (even if it’s just to yourself) can help you remember the thing a bit longer until you can do it or write it down!
Carry part of what you’re doing with you so you can remember what you need to do next
Getting enough rest and taking breaks can help you have more energy to utilize your working memory for those times you really need it!
Self-Monitoring
Our ability to view ourselves & engage in self-evaluation. In other words, utilizing interoception!
Strategies suggested by our members for support with this skill:
Keep a diary or journal to track emotions, impulses, and behaviors. It can help to go back and look at these later to compare what you were feeling in the moment with the hindsight you now have.
Have a timer or alarm go off to remind you to do a body/brain scan. Check for anything that may be off, and take a minute to fix it!
Have a list of what may be wrong that you can check against when you’re feeling off to better identify what the issue might be.
DBT Diary Card helped one of our members, while others found somatic experiencing therapy, or the balance app helpful.
Engage in “reparenting” exercises to cultivate self-compassion and self-care
You can practice these skills through mindfulness or meditation
Practice identifying and naming feelings, even if some prove more difficult
Planning and Prioritizing
Our ability to abide by a schedule, routine, & foster steps to reach a goal.
Strategies suggested by our members for support with this skill:
Apps like Trello, Todoist, or Tiny Decisions to manage tasks and deadlines
Decision Wheel or Goblin.tools can help with breaking things down or choosing what’s the first priority
Divide large projects into smaller, achievable steps, so it doesn’t feel like such a big mountain to get started on.
Consistent routines can help keep things from piling up, and take out a lot of the daily decision making, you can just follow the routine!
Challenge all-or-nothing thinking related to productivity and task completion
The Getting Things Done system is helpful to some members https://gettingthingsdone.com/what-is-gtd/
Having support from others can be helpful if you have a therapist, coach, or friend who is willing.
Use momentum or inertia to just move from task to task, start with something easy, then get progressively more difficult.
Task Initiation
Our ability to attend to a task for starting it, without stopping or delaying it.
Strategies suggested by our members for support with this skill:
A lot of the strategies under planning and prioritizing can also help with task initiation.
Divide large projects into smaller achievable steps, and focus on only the very first step. This lowers the barrier to getting started
Use “habit stacking” to build things into your existing routines so you can flow from one thing to the next and keep up the momentum
Tell someone else what you need to do so you feel a sense of accountability (unless you struggle with PDA)
Body doubling is a good strategy for task initiation as well
Set timers or have scheduled activities as an external reminder of time passing, so you have a cue of when to get started.
Challenge the all-or-nothing thinking, recognize that you can start something without having to finish it
Organization
Our ability to utilize systems and structures to track material & information.
Strategies suggested by our members for support with this skill:
Labeling everything, either with words or with visual labels can be helpful
Use baskets, clear bins, or whatever works best for your space! Be creative and don’t feel like you have to do what neurotypicals would do!
Group things by the type of activity, or where they most often get used
When trying to decide where something should go, think of where you looked for it first, or where you probably would look for it first!
Resources:
Books recommended:
How to ADHD by Jessica McCabe
Tiny Habits: The Small Changes That Change Everything by BJ Fogg
Contributors: Dan, Kaitlyn, Kathaniel, Nik