Executive dysfunction refers to difficulties managing key brain-based skills that help us plan, organize, regulate emotions, and complete tasks.
In ADHD, autism, and other neurodivergent conditions, executive dysfunction can create daily challenges.
This guide breaks down 27 examples across 9 core executive function areas, plus tips and free resources.
Executive function involves a set of fundamental cognitive skills we rely on to make it through daily demands. They include:
Related: What Are Executive Functioning Skills?
During a work meeting, someone may speak over colleagues or answer a question before it’s fully asked, realizing afterward that it was inappropriate or poorly timed. (The person struggles to inhibit the urge to speak, interrupting conversations or blurting out comments before thinking them through.)
Clicking on a social media app or online shopping site during work time, even though they intended to stay focused on a task. (The person acts on urges for immediate rewards despite knowing it could interfere with long-term goals like work performance or building up savings.)
A person yelling or slamming objects when frustrated, even when they later feel regret or realize the reaction made the situation worse. (The person struggles with emotional inhibition, which can result in quick, intense reactions that aren’t proportionate to the situation.)
A person wanting to clean the house but feeling paralyzed because they can’t decide which room or task to begin with. (The person feels overwhelmed by large goals or projects because they can’t figure out how to start or what steps to take.)
A person spends hours organizing a bookshelf or adjusting font sizes on a document instead of completing a time-sensitive work assignment. (This person has difficulty judging what’s most urgent or impactful, which leads to spending too much time on easier or less meaningful tasks.)
A person begins a task only to realize that not all materials are present, which stalls completion of the task. (People with executive dysfunction often fail to think through the steps of a project and what materials and resources might be requires to complete it.)
Important papers, keys, or tools frequently go missing because there’s no consistent system for where things belong. (The person struggles to maintain organized environments, leading to clutter or misplaced items.)
A person writing a report jumps between sections chaotically, losing track of points and forgetting to include essential parts. (The person has difficulty creating or following systems that help group related tasks, ideas, and materials.)
A person misses appointments and deadlines because reminders weren’t set, or digital documents weren’t saved in an accessible place. (This person’s disorganization extends to digital spaces, such as having unsorted emails, scattered files, or inconsistent use of calendars.)
Upon starting a work project or puzzle, a person quits as soon as they hit a challenging part that requires extra effort or problem-solving. (The person finds it hard to push through moments of confusion, boredom, and frustration, leading to abandoned tasks.)
A person leaves laundry half-folded or an email half-written, with days or weeks passing before they resume what they were doing. (Once interrupted or stalled, it feels nearly impossible to re-engage with the task, even when the person wants to finish it.)
A person starts out strong on a fitness plan or creative project, but gradually loses momentum and abandons them before reaching the goal. (The person struggles to maintain focus and energy across longer, multi-step tasks because things feel exhausting and unmanageable, even for things the person cares about.)
Intending to check social media for “just 5 minutes” and realizing an hour has passed, making them late for an appointment. The person doesn’t accurately sense the passage of time, causing them to over-focus on one task or activity and run late for the next.)
A person thinks a complex report will only take 30 minutes and ends up needing several hours, causing a missed deadline. (The person consistently underestimates or overestimates the time needed, leading to poor planning and last-minute rushes.)
Packing a to-do list with 20 tasks for the day and feeling defeated when only a few get done, without having prioritized or allocated time effectively. (Creating daily plans that are too ambitious or disorganized makes it hard to stay on track and adjust when things change.)
Starting to cook a meal and forgetting an ingredient or step they just read in the recipe, needing to reread it multiple times. (The person may lose track of what they were supposed to do partway through a task.)
Someone gives detailed directions, and the person remembers the first step but forgets the rest before they can act on them. (It can be hard to hold onto what was just said, making it difficult to follow multi-part conversations or arguments.)
Trying to calculate something in their head while remembering a phone number, and dropping one piece of information before finishing the task. (The person struggles to juggle mental “to-do” items and ideas simultaneously, leading to errors or omissions.)
Slamming a door or breaking down in tears because they spilled a drink or made a small mistake. (The person has difficulty moderating emotional responses, leading to disproportionate anger, sadness, and anxiety over small setbacks.)
Continuing to feel overwhelmed or angry for hours after an argument, even when the situation has resolved. (Once emotions are triggered, it can feel nearly impossible to self-soothe or shift into a calmer state.)
Feeling so anxious or upset about a piece of constructive criticism that they can’t focus on finishing a project. (Strong emotions take over attention and working memory, making it hard to continue with tasks or problem-solving.)
Sitting at a desk for an hour intending to start writing an email, but not being able to begin typing. (The person stares at what they need to do or think about it repeatedly, but feels frozen or stuck.)
Waiting until the night before a deadline to start a project, resulting in stress and lower-quality work. (Difficulty getting started leads to repeatedly putting off tasks until there’s no choice but to rush.)
Wanting to clean the kitchen but spending so much time debating whether to wash dishes or clear counters first that nothing gets done. (The person gets stuck in overthinking the first step, which prevents them from starting at all.)
Continuing to edit a document even after it’s time to move on to another task, because shifting focus feels too hard. (The person gets “stuck” on a task or line of thought and struggles to switch gears when needed.)
Feeling paralyzed or angry when a meeting is rescheduled or a daily routine is disrupted at the last minute.(Unexpected changes or disruptions feel overwhelming, leading to distress and shutdown rather than adaptation.)
Insisting on solving a math problem using one strategy, even when it’s not effective, and feeling unable to try a different method. (The person fixates on one way of doing something and struggles to consider other approaches when one method isn’t working.)
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