What Is Executive Functioning, And What Can Cause Challenges?

The mental skills individuals use to complete tasks, remember information, and work through problems are often grouped under the label of “executive functioning skills.” Executive function can enable people to make plans and multitask, among many other abilities. When executive dysfunction occurs, someone might struggle in these areas, as well as having trouble with self-regulation. If you experience executive dysfunction, therapy with a licensed mental health professional may be beneficial.

What is executive functioning? Working memory and other executive functions 

According to the Center on the Developing Child at Harvard University, executive function skills allow people to learn, develop, and make positive choices for themselves and their loved ones. The three most common functions involved in executive function are working memory, inhibitory control (self-control), and cognitive flexibility. 

Working memory

Part of executive function is the way people remember and use information. Working memory generally refers to the type of memory used to retain short-term information. For example, you may use your working memory when you remember certain parts of a math equation you have already solved when looking to solve the rest of the equation. Below are other examples of working memory: 

• Remembering a phone number long enough to dial it
• Remembering what was said in class while taking notes
• Keeping a mental list of grocery items to purchase while shopping
• Remembering to write down a to-do list item or log an appointment into your calendar 
• Recalling rules from a list you just read

Using working memory can be challenging for some people, especially when they are constantly taking in a significant amount of information. In these cases, they may have trouble remembering information in the short term, potentially leading to frustration and a loss of focus on tasks.

Inhibitory control

Inhibitory control, sometimes referred to as “self-control,” can describe the ability to override one’s emotional desires and choose a more “appropriate” or healthier outcome. People with this ability can typically stop themselves when they have an unhealthy impulse, wait for gratification, and practice patience. People who struggle with this skill may frequently make impulsive purchases, take risks, and follow their emotions rather than their cognitive reasoning. 

Cognitive flexibility

Cognitive flexibility can refer to one’s ability to efficiently switch between tasks and environments. For example, someone may use this skill when switching from cleaning their work environment to taking phone calls. A different mindset may be required for cleaning than for making sales on the phone, so the person may need to be flexible in changing their response based on which skills are needed.  

What are the 12 executive functioning skills? 

Some psychologists believe there are more than three main executive functions. Below are the 12 executive functions often listed as necessary for learning, working, and remembering: 

• Inhibitory control and self-restraint
• Cognitive flexibility
• Working memory 
• Emotional control 
• Focus 
• Task initiation 
• Planning and prioritization
• Time management 
• Defining and obtaining goals 
• Observation
• Stress tolerance 
• Organization 

Executive functions are frequently used in daily life. Activities like organizing the house, filling out paperwork, making plans, remembering appointments, and completing tasks all require executive functioning skills.

What is executive dysfunction? 

Executive dysfunction can occur when one or more areas of executive functioning are not fully developed. People with executive dysfunction may struggle to make decisions, practice self-control, remember information, focus, and complete mundane tasks. 

Executive dysfunction is not a mental illness or diagnosable condition in and of itself. However, signs of this challenge can arise alongside common mental health conditions and might include the following: 

• Frequently misplacing items you use daily, like your car keys or wallet
• Forgetting appointments or running late
• Struggling to prioritize tasks 
• Difficulty starting tasks 
• Difficulty completing tasks that aren’t mentally or emotionally stimulating 
• Difficulty maintaining enthusiasm for a task 
• Difficulty following a conversation due to attempts to remember what you want to say next
• Quick emotional responses that disappear just as quickly
• Frequent frustration with yourself and others 
• Difficulty completing tasks with multiple complex steps without re-reading the instructions multiple times
• Difficulty completing paperwork or long surveys/questionnaires 
• Procrastinating tasks only to forget about them 
• Forgetting information, even when it’s important to you 
• Becoming hyper-focused or absorbed in some tasks while being completely disinterested in others
• Struggling to keep your space clean at home 
• Becoming easily distracted by aspects of your environment, such as loud sounds or pretty lights

What can cause challenges with executive functioning? 

There can be many contributors to executive dysfunction, such as neurodevelopmental conditions, mental illness, stress, and a lack of support in developing these skills in childhood. 

You don’t have to be diagnosed with a mental health condition to experience executive dysfunction, and many people struggle with one or a few areas of executive functioning. However, if you have severe challenges, it’s possible you could be living with an underlying condition. 

The connection between executive dysfunction and neurodiversity: Executive functioning in people with attention-deficit/hyperactivity disorder 

Executive dysfunction tends to be most commonly associated with attention-deficit/hyperactivity disorder (ADHD) and autism spectrum disorder (ASD), two neurodevelopmental conditions that are frequently considered forms of neurodivergence. 

The neurodiversity model posits that people with these conditions have brains that process and understand the world differently than those deemed “typical” to society, and that this type of variation is natural and shouldn’t be pathologized. 

For example, individuals with ADHD or ASD may excel in hyperfocus and detail-oriented work in their areas of interest, but they may struggle to take a broader approach to daily life, which can contribute to executive dysfunction. Preliminary research has also suggested that parts of the brain involving executive function may have structural and functional differences in people with ADHD. 

Does everyone with executive dysfunction have attention-deficit/hyperactivity disorder (ADHD)? 

Not everyone with executive dysfunction has ADHD. However, many people with ADHD have executive dysfunction. A 2020 study in the Journal of Abnormal Child Psychology found that approximately 89% of children with ADHD struggle in at least one area of executive function, with impaired working memory being the most common challenge. Because ADHD is a lifelong condition, adults with ADHD may continue to struggle in these areas if they go unaddressed.

How to improve executive functioning skills and information processing 

If you struggle with executive functioning skills, you’re not alone. Below are a few ways to improve executive function and positively impact executive dysfunction symptoms. 

Accommodating your brain by changing how you approach executive functions 

If you address executive function tasks differently from others in your life, you might benefit from working around your brain instead of against it. Accommodating yourself may reduce the stress associated with tasks that are challenging for you. 

For example, you might put your dirty and clean clothes in bins in your closet instead of folding or hanging them. If you frequently forget to run the dishwasher, you might run it before it’s full. If you often lose your keys, you could attach them to a lanyard, carabiner, or bracelet so you can easily keep them on your person. If you struggle to multitask or focus at work or school, ask for a reasonable accommodation, such as the allowance to work on one task at a time or use an assistive technology device or software program. 

Self-care to increase your ability to process information for executive function  

Self-care may reduce stress, which may improve your ability to process information. By having a relaxed mindset and space to think, you may be more able to handle tasks requiring multitasking, remembering information, and focusing on your responsibilities. Below are a few self-care practices to consider: 

• Exercising regularly
• Practicing mindfulness and meditation (mindfulness can increase the size of the hippocampus, which can improve cognitive skills, memory, and learning ability) 
• Prioritizing nutritious eating habits
• Practicing inhibition control by setting boundaries with yourself 
• Spending time with loved ones 
• Ensuring you get enough sleep each night (seven to nine hours for adults) 
• Journaling 
• Partaking in hobbies and interests 
• Setting aside leisure time each week to decompress 

Professional support options 

Executive dysfunction tends to have many contributing factors, including depression, anxiety, autism, ADHD, and stress. If you’re struggling in this area, talking to a therapist can help you build a plan to address your challenges, accommodate your unique mind, and move forward. However, some people may struggle to seek help due to barriers like time or difficulty attending in-person appointments. In these cases, online therapy through a platform like BetterHelp may be an accessible way to receive support. 

Through an online platform, clients can meet with a therapist from home at a time that works for them, including outside of standard business hours. Because there is no need to commute to the appointment, remembering and attending the appointment may be simpler. Online platforms often offer additional tools like group sessions and worksheets as well.

Studies suggest that online therapy can effectively support people living with ADHD, potentially improving attention and social function.

Takeaway   

Executive functioning skills generally refer to working memory, self-control, and cognitive flexibility, although some experts argue there are 12 executive functions in total. Some people may excel in these areas, whereas others can struggle due to ADHD, autism, mental health conditions, stress, or memory issues. Regardless of the cause, if you’re experiencing executive dysfunction, talking to a mental health professional can be an effective way to move forward. Consider seeking guidance online or in your area to get started.