Executive functioning skills are fundamental cognitive skills that include our abilities to plan, prioritize, organize, remember information, and regulate our emotions so we can complete daily tasks successfully. If you’ve ever wondered what are executive functioning skills or how they impact your life, you’re not alone—but you are ahead of the curve, because we are just beginning to discuss these skills in the mainstream!
Understanding these skills is key to improving productivity and well-being, and when you’ve struggled with executive functioning skills, this can also be deeply personal.
In this guide, we’ll break down the core executive function examples, show how these abilities show up in daily life, and explore simple strategies for support.
Core Domains of Executive Function
Let’s look at the essential executive functioning skills that form the foundation for managing daily demands.
Working Memory
Working memory is your ability to hold and use information in the moment. For example, remembering the steps of a recipe while cooking or keeping track of multi-step instructions at work are everyday executive function examples of working memory in action.
Task Initiation
Task initiation is the skill that helps you start tasks and avoid getting stuck in the planning stages of a larger project. It applies when you beginning a homework assignment, start tackling a chore, or decide to reply to a message immediately and without procrastination.
Planning & Prioritization
This skill helps you organize and break down tasks, as well as decide how steps relate to one another in terms of importance. It allows you to balance work deadlines, errands, and family responsibilities—thus making it critical for successful executive functioning in daily life.
Organization
Organization involves how you allocate physical and mental space, as well as how you keep track of information and materials. This ideally involves intentionality and staying present when making related decisions.
Time Management
Time management and executive function are hot topics in the world of ADHD and neurodivergence. This skill helps you estimate how long tasks will take, allocate time wisely, and (ideally) meet deadlines—whether it’s getting to appointments or finishing a work project.
Impulse Control
Impulse control helps you pause for important considerations before taking action. Common examples include resisting the urge to make an impulse purchase and stopping yourself before you hastily interrupt someone.
Emotional Regulation
This skill allows you to manage feelings so they don’t derail your focus or behavior. For example, calming yourself during a frustrating encounter so you can continue problem-solving and reach a positive outcome.
Cognitive Flexibility
Cognitive flexibility means shifting your thinking when plans change or unforeseen challenges arise. This might look like adjusting your approach when a project hits a roadblock or seeing a situation from another person’s point of view.
Perseverance / Sustained Attention
Perseverance is the ability to stick with tasks, even when they’re challenging or boring, to achieve long-term goals. Since those with ADHD have more dopamine-driven systems for allocating attention, this one can be especially challenging.
Executive Functioning in Daily Life
Executive functioning in daily life affects nearly everything we do. From remembering what groceries to buy (working memory), to starting chores (task initiation), to managing school or work deadlines (planning and time management), these skills are always at play.
Why Executive Function Challenges Happen
Many people face executive function challenges at some point. But certain disorders, known as neurodevelopmental disorders, impact how the brain develops and can create significant and chronic executive dysfunction challenges (autism and adhd executive function difficulty is what we often talk about most).
In addition, situational factors like stress, lack of sleep, or overwhelming environments can negatively impact a person’s executive function access.
It’s important to note that function challenges are not a sign of laziness or lack of willpower. Treating them as such is likely to worsen them, since feelings of guilt and shame lead to additional emotional regulation challenges.
What are Executive Functioning Skills Strategies?
The good news is that you can strengthen your executive functioning skills over time. Here are some beginner-friendly tools to get started:
- Checklists and planners (our ThriveMind Planner is designed for neurodivergent brains)
- Timers and alarms to support time management and executive function
- Body doubling (working alongside another person to stay on task)
- Apps that help with planning, reminders, and tracking progress
These small supports can make a big difference. If you’re looking for more tips on how to improve executive function, explore our guides on planning strategies, task initiation tools, and emotional regulation practices.
Conclusion
Executive function is the hidden engine behind everyday success—and the good news is, it can be supported and strengthened. Whether you’re navigating ADHD executive function challenges or looking to boost your productivity, small steps can lead to real change.
Next steps:
- Learn more about executive functioning skills, challenges and support strategies
- Explore tools like the ThriveMind Neurodivergent Daily Planner
- Check out additional executive function strategies and tips
- Download the executive function toolkit
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