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Knowing what you need to do just simply isn’t enough to actually get yourself to do it. You know the dishes need washing, yet you don’t do them. You make a plan for the week and then don’t follow it. You know an assignment is due next week, but you aren’t starting it. All these things can feel like a personal failure, but I assure you, they aren’t. These are all classic examples of where executive dysfunction can show up. In this article, you will learn all about what executive dysfunction is, signs you may be experiencing executive dysfunction, as well as causes and strategies you can use to help yourself.
What Is Executive Dysfunction?
Our executive functions are a group of cognitive processes that help us carry out day-to-day life. It covers things like our ability to plan, initiate tasks, organize, and self-regulate. Executive dysfunction is when an individual is experiencing challenges with these processes, and is not a diagnosis on it’s own. It’s a term to describe a set of challenges.
Here are some of the key executive functions described in more detail.
Planning and prioritizing: deciding what matters most and what should come first
Task initiation: the ability to start a task
Working memory: holding onto information for use in the short-term (I like to think of this as sticky notes in our brain)
Organization: keeping track of items, tasks, appointments, etc
Emotional regulation: managing whatever emotions come your way
Cognitive flexibility: switching gears when things change, “going with the flow”
Time management: accurately estimating how long something will take, sensing time passing
When executive functions are working as they should, it’s not something you’d notice. But when they are something we struggle with, it can make a huge impact on daily life.
What Are the Signs of Executive Dysfunction?
Executive dysfunction looks different for everyone. The amount of dysfunction you experience or the way it impacts you may change based on how much stress you’re under, how much sleep you’re getting among other factors. Here are some common ways it may show up.
Trouble starting tasks. It may even be something you desperately want to get started on. You can’t put your finger on why, but you just… can’t. (Btw, here are 5 tips to help you start!)
Time blindness. This is a term a lot of people use to describe their relationship (or lack thereof) with time. Time seems to always be slipping away from you. The project you thought would take 5 minutes actually took 3 hours, while the chore you’ve been avoiding because it “takes so long” was finished in 10 minutes when you finally got around to it.
Struggling to remember verbal instructions. You were paying attention the entire time, but the second the person stops talking you’ve completely forgotten everything they told you to do.
Difficulty prioritizing. Everything feels equally important all the time. Unless it’s a complete crisis, of course.
Getting stuck (AKA Hyperfocusing) on a task. Once you’re finally able to get yourself to do something, it’s just as hard to get yourself to stop.
Your mind and your space are cluttered. Your thoughts are completely all over the place, and so is your stuff.
Executive Dysfunction Isn’t a Personal Failure
I’ll often see clients coming to me thinking that what they’re experiencing is some sort of character flaw. They’ll tell me that they’re just lazy, unmotivated, undisciplined, or “just not trying hard enough”. These are things that they’ve usually been told for years, so it makes sense as to why they believe it.
But I’m still waiting to work with someone where one of those things was the actual problem. The effort is there, it just isn’t always reflected in the output because there are executive functioning skills that need some strengthening and/or support.
Needing strategies to support yourself isn’t a weakness, it’s just information! And once you can start to better understand how your brain works and what you need, you can build systems that will help you live out the best version of yourself.
Once you stop asking “how can I be more disciplined?” and start asking “what do I need to help myself do this?”, that’s where real transformation starts!
What Can Cause Executive Dysfunction?
There is no one single cause. Executive dysfunction often shows up alongside:
ADHD
Autism Spectrum Disorder
Anxiety and depression
Chronic stress
Poor sleep
Brain injury
Because executive dysfunction can be a symptom from many underlying causes, a doctor, psychologist or other qualified clinician can help figure out what is going on for you.
Strategies That Can Help
Unfortunately there is no one-size-fits all solution, and what works for you may be completely different from what works for someone else. That being said, here are a few things you can try as a starting point.
I’d encourage you to think of these as experiments, not something you have to follow perfectly. If you try something and it doesn’t work, as yourself why and use that information to your advantage. You may also find my AuDHD Motivation Manual Workbook to be handy!
Write. It. Down! 90% of the time when I ask clients how they keep track of things, the answer is “I Just try to remember”. When our working memory is struggling, it’s important to have some way of externalizing your memory. It also helps free up some mental real estate.
Lower or remove friction. Friction is basically any that gets in between you and doing the thing. Take out any steps possible, and leave materials out and in sight.
Make the first step super small. “Write the email” is vague and includes a lot of steps. Shrink it down to something small and physical, like “go get the laptop”. Action precedes motivation!
Add external accountability. Body doubling is one of my favourite tools to suggest because it’s simple, can be paired with almost anything and can be incredibly effective.
Make time visible. Visual timers (I have this Time Timer) can be a great tool for making time feel more “real”.
How ADHD, AuDHD and Executive Function Coaching Can Help
The first step is understanding what executive dysfunction is (which if you’ve read this post, you’re already working on!) But understanding what it is, and doing something about it are two completely different things. That’s where coaching can come in to help.
My approach is collaborative, and all about experimentation! We’ll work together to help you figure out what works for you, instead of just throwing more generic tips your way.
We can work together on:
Understanding your patterns. Looking at what gets in the way, and how you can make starting (and continuing) things feel like second nature.
Building personalized systems. So you can finally get into that routine you’ve been wanting to start without it feeling like a chore.
Creating a toolbox. I don’t see coaching as a forever thing, which is why I want to make sure you walk away with tools you can keep pulling from.
Breaking through overwhelm. Starting is often the hardest part for my clients! We can look at how you can get things done without it feeling so overwhelming or driving you into burnout.
And whatever else would help you meet your goals! The great thing about 1:1 coaching is that it’s incredibly flexible and personalized to what you need. It’s essentially having someone in your corner who truly gets it, and is there to support you with helpful guidance and gentle accountability while you move towards the life you’ve always dreamed of living.
As a coach, I work with students, young adults and adults who are navigating ADHD, AuDHD and executive function challenges. Whether you’re formally diagnosed, self-identifying or still figuring it all out. Coaching is not the same as therapy or medical treatment, and isn’t a replacement for either. Many of my clients work with a therapist or other health professionals alongside coaching, and I find coaching can compliment other supports very well!
Ready to take the next step towards an easier life?
You don’t have to figure out everything alone. I’d love to meet with you and chat about your goals and how I can best support you to make them a reality.
The first step is booking a free, 20 minute virtual coffee chat. This is a chance for us to talk about what you’ve been experiencing, what you’d like to see change, and see if we’d be a good fit. It’s super casual, no sales pitch I promise, just two humans getting to know one another!
Last updated: November 2026
