Attention Deficit Hyperactivity Disorder (ADHD) is associated with challenges in attention, hyperactivity, and/or impulsivity. However, one of the most significant—and often overlooked—impacts of ADHD lies in its effects on executive functioning. This set of cognitive processes plays a crucial role in how we plan, prioritize, and manage daily tasks.
Many professionals in the field compare executive functioning to the air traffic control system at an airport. Just as air traffic control systems help planes land and take off safely, executive function skills help us plan, focus our attention, shift gears, and juggle multiple tasks at a time.
No one is born with executive function skills, but nearly everyone has the capacity to develop them. However, researchers estimate that children with ADHD have a two- to three-year delay in their executive function skills. As self-awareness (often referred to as self-monitoring and metacognition) is also a key executive function skill, many children with ADHD struggle to recognize gaps in their executive functioning.
As awareness of one’s strengths, challenges, and triggers is crucial for ADHD management, here are some strategies that may help to foster self-awareness:
Self-Reflection Questions
Prompting self-reflection through specific questions can deepen understanding. Examples include:
What tasks do I struggle with the most?
When do I feel most focused and productive?
When do I feel frustrated, and what triggered that feeling?
When I completed that task with ease, how did I do it? What steps did I take to get there?
Feedback from Others
Seeking feedback from trusted friends, family, or colleagues can provide valuable insights. Constructive criticism can highlight areas for improvement and validate personal experiences. Be sure to share your goals in seeking feedback, and balance this with reflection on strengths and next steps.
Professional Support
Completing a psychoeducational evaluation is a great way to examine executive functioning on an individual level. It allows psychologists and clients to observe executive functioning in real-time, including on academic tasks, which helps formulate accommodations and strategies. Working with therapists or coaches specializing in ADHD can also provide tailored strategies and facilitate deeper self-exploration.
Tools
There are several executive function skill questionnaires available for use within the public domain. Peg Dawson’s Executive Skills Questionnaire (ESQ) is a self-report tool designed to measure executive function skills in kids and adults. She is a renowned psychologist and the co-author of the acclaimed books "Smart but Scattered" and "Executive Skills in Children and Adolescents." You can access the ESQ and manual here.
Another option is the 13 Executive Functions Assessment from Seth Perler, who is an executive function coach and educator. While this screening measure lacks numerical data, it makes up for it by including relatable examples of executive function struggles. After taking the assessment, you can learn more about executive functions and strategies via Seth Perler’s YouTube channel. Check out the screening here.
Lastly, folks at Life Skills Advocate have created an online tool that is a great starting point for reflecting on one’s executive function skills. You can access it here.
Understanding the impact of ADHD on executive functioning is vital for recognizing which strategies to use and how to use them. Like all self-awareness exercises, some folks may feel uncomfortable reflecting on their imperfections. Focus on the goal of such reflection, avoid blame, practice self-compassion, and balance exploration of difficulties with reflections on strengths.
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