Understanding Executive Functions: Your Brain’s Control Centre
Understanding Executive Functions: Your Brain’s Control Centre
Have you ever wondered why some tasks feel impossibly overwhelming despite knowing precisely what needs to be done? Or why can you be brilliant at complex problem-solving in one moment yet struggle to begin a simple task in the next? The answer often lies in your executive functions—your brain’s essential control centre.
As both a CBT therapist and ADHD coach, I have witnessed countless clients experience that profound “aha” moment when they finally understand how their executive functions impact their daily lives. Today, I am sharing this knowledge with you, particularly if you are navigating life with late-diagnosed ADHD or questioning whether ADHD might be part of your story.
What Are Executive Functions?
Think of executive functions as your brain’s management team. Just as a company’s executives handle planning, decision-making, and coordinating various departments, your executive functions manage your cognitive processes. They are the sophisticated mental skills that help you plan, focus, remember instructions, juggle multiple tasks, and adapt when things do not go as planned.
The core executive functions include:
1. Working Memory
This is not just about remembering information—it is about holding and manipulating information in your mind while working with it. Imagine trying to remember a phone number while someone tells you their email address or keeping track of the ingredients you have added to a recipe while simultaneously planning your next steps.
2. Cognitive Flexibility
Also known as mental flexibility is your ability to switch between tasks, adapt to new situations, and see things from different perspectives. It is what helps you pivot when your original plan falls through or find creative solutions to unexpected challenges.
3. Inhibitory Control
This function helps you regulate your attention, behaviour, thoughts, and emotions. It allows you to resist distractions, manage impulses, and focus on important tasks—even when they are not particularly exciting.
4. Planning and Organisation
This involves setting goals, breaking tasks into manageable steps, prioritising activities, and creating systems that work for you. It is the executive function that helps you turn ideas into actionable plans.
5. Time Management
This includes understanding how long tasks will take, planning your time accordingly, and maintaining awareness of time as it passes—what we often call “time sense” or avoiding “time blindness.”
6. Task Initiation
The ability to begin tasks without procrastination, even when they feel overwhelming or uninteresting. This executive function helps you move from thinking about doing something to doing it.
Common ADHD Impacts on Executive Functions
When you have ADHD, your executive functions often work differently. It is not that they are broken—they are just inconsistent. This inconsistency can be particularly confusing for those diagnosed later in life, who might have spent years wondering why they can excel in some areas whilst struggling with seemingly simple tasks.
Here is how ADHD typically impacts each executive function:
Working Memory Challenges
- Forgetting what you went into a room to get
- Losing track of conversations
- Struggling to follow multi-step instructions
- Difficulty remembering appointments without immediate reminders
Cognitive Flexibility Difficulties
- Becoming stuck on problems when initial solutions don’t work
- Struggling to switch between tasks
- Finding it hard to adjust when plans change
- Getting overwhelmed when routines are disrupted
Inhibitory Control Variations
- Acting on impulses before considering consequences
- Difficulty maintaining focus in non-stimulating environments
- Struggling to regulate emotional responses
- Finding it hard to resist distractions
Planning and Organisation Hurdles
- Feeling overwhelmed by large projects
- Struggling to break tasks into manageable steps
- Difficulty maintaining organisational systems
- Getting lost in details whilst losing sight of the bigger picture
Time Management Challenges
- Consistently underestimating how long tasks will take
- Losing track of time during engaging activities
- Struggling with deadlines
- Finding it hard to sequence tasks effectively
Practical Strategies for Supporting Your Executive Functions
Understanding how your executive functions work is the first step. Now, let’s look at practical strategies to support them. Remember, the goal is not to force your brain to work like everyone else’s but to find systems that work with your unique brain.
For Working Memory
- Use external memory aids liberally (notes, apps, voice memos)
- Break information into smaller, manageable chunks
- Create visual representations of information
- Utilise mnemonic devices and associations
For Cognitive Flexibility
- Practice brainstorming alternative solutions
- Create “if-then” backup plans
- Build buffer time into schedules for unexpected changes
- Develop routine ways to handle common variations
For Inhibitory Control
- Design your environment to minimise distractions
- Use noise-cancelling headphones when focus is crucial
- Set up regular movement breaks
- Create external structures for impulse management
For Planning and Organisation
- Use visual planning tools (mind maps, flowcharts)
- Break projects into specific, concrete next actions
- Create templates for recurring tasks
- Establish regular review and reset times
For Time Management
- Use timers to build time awareness
- Create time anchors throughout your day
- Double your time estimates for tasks
- Use time-blocking with built-in buffers
How ADHD Coaching Supports Executive Function Development
While understanding and strategies are essential, implementing and maintaining new systems often requires support—this is where ADHD coaching comes in. As your coach, I work with you to:
1. Identify Your Unique Executive Function Profile
Together, we will explore how your executive functions work, identifying both challenges and strengths. This understanding helps us create strategies that work with your brain rather than against it.
2. Develop Personalised Systems
We will design and implement systems that complement your natural tendencies and support your executive functions. These are not one-size-fits-all solutions but carefully crafted approaches that fit your life.
3. Build Sustainable Habits
Creating new habits is particularly challenging with executive function differences. Coaching provides the structure, accountability, and troubleshooting support needed to establish and maintain helpful routines.
4. Navigate Challenges
When strategies are not working, or circumstances change, we will work together to understand why and adapt accordingly. This ongoing support helps prevent the cycle of abandoned systems and self-criticism.
5. Celebrate Progress
We will acknowledge and build on your successes, helping you recognise progress and maintain motivation. This positive reinforcement is crucial for building confidence and sustaining changes.
Moving Forward
Understanding your executive functions is not about fixing what is “wrong”—it is about working with your brain's unique wiring to create a life that feels manageable and fulfilling. Whether you are just beginning to explore how ADHD affects your executive functions or looking to refine your existing strategies, remember that support is available.
Through combined therapeutic and coaching approaches, we can work together to:
- Build self-understanding and acceptance
- Develop practical strategies that work for you
- Create sustainable systems for long-term success
- Navigate the emotional aspects of executive function challenges
Ready to explore how coaching or therapy could support your executive function journey? Let’s connect. Book a discovery call to discuss how we can work together to create strategies that align with your brain’s natural tendencies and help you thrive.
Book a discovery call or therapy consultation to begin your journey towards better understanding and supporting your executive functions here: https://therapy-reframe.selectandbook.com/
