The Executive Function Self-Check: A Neurodivergent-Friendly Guide to Understanding Your Executive Functioning Skills (And Areas for Improvement)
There are already plenty of executive function (EF) inventories out there — some of them backed by research, developed in clinical settings, and widely used in psychology and education.
So why did I adapt a new version based on my interpretation of how the existing ones fell short?
Because I couldn’t find one that truly spoke to me — or to the people I work with.
Not just as data points, but as humans navigating a world that often wasn’t built for our brains.
The Problem with Traditional EF Inventories
Many existing tools use language that feels cold, harsh, or even a little pathologizing — like the goal is to detect a problem and label it, rather than understand how someone moves through the world.
The typical phrasing styles that strike me most are those similar to:
- “Fails to complete tasks”
- “Has poor impulse control”
- “Is inattentive to surroundings”
These may technically describe behaviors, but they ignore context and pigeon-hole individuals into what I see as a very negative, deficiency-minded view.
They erase effort, intent, and the barriers that neurodivergent people are constantly navigating — from sensory overload to internalized shame to executive overload.
And when your experience is boiled down to a checklist of what you’re failing to do, it’s easy to feel broken — instead of optimistic that there are avenues for real, lasting improvement.
What Makes This Inventory Different
I created this inventory because I believe in a different way of looking at executive function:
EF challenges are not personal failures. They are skill gaps, environmental mismatches, and coping strategies shaped by lived experience.
This tool reflects that belief. It uses what I believe to be:
- Modern, more compassionate language
- Nonjudgmental phrasing I chose the language carefully to avoid suggesting any “wrongdoing”
- Strength-based interpretation, scoring for each EF section is done relative to the other executive function skills so you can see what’s working for you — not what isn’t (which is the typical, executive function absolutes approach of traditional inventories).
- Actionable next steps tied to strategies and tools in the ThriveMind Planner (for those using the ThriveMind planner)
It’s less about diagnosing, and more about illuminating patterns — so you can support yourself in a way that’s aligned with your actual life.
What I Needed — and What I Built
- What I really needed was an executive function self-check that:
- Recognized that executive function access can fluctuate — especially for neurodivergent individuals.
- Encouraged self-awareness without shame or judgment.
- Linked insights to executive function strategies I could actually use.
- Highlighted both strengths and areas needing support, so I could build on what was already working.
That’s why I reinvented an online executive function inventory as a compass rather than a scorecard.
How the Executive Function Self-Check Works
My reinvented executive function self-check covers key executive functioning skills — including:
- Working memory
- Planning and prioritization
- Time management
- Emotional regulation
- Organization
- Perseverance
- Cognitive flexibility
- Impulse control
- Task initiation
Instead of labeling or judging, it helps you:
- Identify strengths — the skills you can rely on.
- Spot growth zones — skills that feel inconsistent and could benefit from attention.
- Recognize support areas — skills that could use extra scaffolding or tools.
In the ThriveMind Planner, each section connects directly to practical executive function strategies and tools, so you’re not left wondering what to do next. These strategy pages help guide you into the planner so you can get the most out of it’s many features and sections.
Why This Executive Function Self-Check Matters
For neurodivergent individuals, executive function struggles aren’t just about what skills you have — they’re about what you can access in the moment. A checklist should empower you to reflect, reset, and take small, supportive steps forward.
This executive function self-check does just that. It’s a practical, neurodivergent-friendly tool that helps you understand your executive functioning in a way that fosters growth — not guilt.
Ready to Support Your Executive Functioning Skills?
Explore the reinvented Executive Function Self-Check and see how it can help you gain clarity, build on your strengths, and find strategies that work for your brain.
Executive Function Triad Profiles:
Executive Function Strengths Triads:
| No. | EF Domain 1 | EF Domain 2 | EF Domain 3 | Name: |
| 1 | Working Memory | Planning and Prioritization | Time Management | The Strategic Architect |
| 2 | Working Memory | Planning and Prioritization | Organization | The Systems Thinker |
| 3 | Working Memory | Planning and Prioritization | Perseverance | The Goal Tracker |
| 4 | Working Memory | Planning and Prioritization | Cognitive Flexibility | The Adaptive Architect |
| 5 | Working Memory | Planning and Prioritization | Impulse Control | The Thoughtful Strategist |
| 6 | Working Memory | Planning and Prioritization | Task Initiation | The Efficient Activator |
| 7 | Working Memory | Planning and Prioritization | Emotional Regulation | The Steady Strategist |
| 8 | Working Memory | Time Management | Organization | The Systematic Thinker |
| 9 | Working Memory | Time Management | Perseverance | The Tenacious Timer |
| 10 | Working Memory | Time Management | Cognitive Flexibility | The Adaptive Strategist |
| 11 | Working Memory | Time Management | Impulse Control | The Measured Mover |
| 12 | Working Memory | Time Management | Task Initiation | The Momentum Builder |
| 13 | Working Memory | Time Management | Emotional Regulation | The Steady Strategist |
| 14 | Working Memory | Organization | Perseverance | The Determined Systems Builder |
| 15 | Working Memory | Organization | Cognitive Flexibility | The Adaptive Systems Thinker |
| 16 | Working Memory | Organization | Impulse Control | The Grounded Strategist |
| 17 | Working Memory | Organization | Task Initiation | The Activated Architect |
| 18 | Working Memory | Organization | Emotional Regulation | The Steady Integrator |
| 19 | Working Memory | Perseverance | Cognitive Flexibility | The Adaptive Problem-Solver |
| 20 | Working Memory | Perseverance | Impulse Control | The Grounded Achiever |
| 21 | Working Memory | Perseverance | Task Initiation | The Proactive Finisher |
| 22 | Working Memory | Perseverance | Emotional Regulation | The Resilient Thinker |
| 23 | Working Memory | Cognitive Flexibility | Impulse Control | The Adaptable Strategist |
| 24 | Working Memory | Cognitive Flexibility | Task Initiation | The Dynamic Self-Starter |
| 25 | Working Memory | Cognitive Flexibility | Emotional Regulation | The Reflective Regulator |
| 26 | Working Memory | Impulse Control | Task Initiation | The Intentional Activator |
| 27 | Working Memory | Impulse Control | Emotional Regulation | The Grounded Strategist |
| 28 | Working Memory | Task Initiation | Emotional Regulation | The Emotionally Resilient Go-Getter |
| 29 | Planning and Prioritization | Time Management | Organization | The Structured Strategist |
| 30 | Planning and Prioritization | Time Management | Perseverance | The Tenacious Timekeeper |
| 31 | Planning and Prioritization | Time Management | Cognitive Flexibility | |
| 32 | Planning and Prioritization | Time Management | Impulse Control | |
| 33 | Planning and Prioritization | Time Management | Task Initiation | |
| 34 | Planning and Prioritization | Time Management | Emotional Regulation | |
| 35 | Planning and Prioritization | Organization | Perseverance | |
| 36 | Planning and Prioritization | Organization | Cognitive Flexibility | |
| 37 | Planning and Prioritization | Organization | Impulse Control | |
| 38 | Planning and Prioritization | Organization | Task Initiation | |
| 39 | Planning and Prioritization | Organization | Emotional Regulation | |
| 40 | Planning and Prioritization | Perseverance | Cognitive Flexibility | |
| 41 | Planning and Prioritization | Perseverance | Impulse Control | |
| 42 | Planning and Prioritization | Perseverance | Task Initiation | |
| 43 | Planning and Prioritization | Perseverance | Emotional Regulation | |
| 44 | Planning and Prioritization | Cognitive Flexibility | Impulse Control | |
| 45 | Planning and Prioritization | Cognitive Flexibility | Task Initiation | |
| 46 | Planning and Prioritization | Cognitive Flexibility | Emotional Regulation | |
| 47 | Planning and Prioritization | Impulse Control | Task Initiation | |
| 48 | Planning and Prioritization | Impulse Control | Emotional Regulation | |
| 49 | Planning and Prioritization | Task Initiation | Emotional Regulation | |
| 50 | Time Management | Organization | Perseverance | |
| 51 | Time Management | Organization | Cognitive Flexibility | |
| 52 | Time Management | Organization | Impulse Control | |
| 53 | Time Management | Organization | Task Initiation | |
| 54 | Time Management | Organization | Emotional Regulation | |
| 55 | Time Management | Perseverance | Cognitive Flexibility | |
| 56 | Time Management | Perseverance | Impulse Control | |
| 57 | Time Management | Perseverance | Task Initiation | |
| 58 | Time Management | Perseverance | Emotional Regulation | |
| 59 | Time Management | Cognitive Flexibility | Impulse Control | |
| 60 | Time Management | Cognitive Flexibility | Task Initiation | |
| 61 | Time Management | Cognitive Flexibility | Emotional Regulation | |
| 62 | Time Management | Impulse Control | Task Initiation | |
| 63 | Time Management | Impulse Control | Emotional Regulation | |
| 64 | Time Management | Task Initiation | Emotional Regulation | |
| 65 | Organization | Perseverance | Cognitive Flexibility | |
| 66 | Organization | Perseverance | Impulse Control | |
| 67 | Organization | Perseverance | Task Initiation | |
| 68 | Organization | Perseverance | Emotional Regulation | |
| 69 | Organization | Cognitive Flexibility | Impulse Control | |
| 70 | Organization | Cognitive Flexibility | Task Initiation | |
| 71 | Organization | Cognitive Flexibility | Emotional Regulation | |
| 72 | Organization | Impulse Control | Task Initiation | |
| 73 | Organization | Impulse Control | Emotional Regulation | |
| 74 | Organization | Task Initiation | Emotional Regulation | |
| 75 | Perseverance | Cognitive Flexibility | Impulse Control | |
| 76 | Perseverance | Cognitive Flexibility | Task Initiation | |
| 77 | Perseverance | Cognitive Flexibility | Emotional Regulation | |
| 78 | Perseverance | Impulse Control | Task Initiation | |
| 79 | Perseverance | Impulse Control | Emotional Regulation | |
| 80 | Perseverance | Task Initiation | Emotional Regulation | |
| 81 | Cognitive Flexibility | Impulse Control | Task Initiation | |
| 82 | Cognitive Flexibility | Impulse Control | Emotional Regulation | |
| 83 | Cognitive Flexibility | Task Initiation | Emotional Regulation | |
| 84 | Impulse Control | Task Initiation | Emotional Regulation |