What is Executive Function Coaching?

You start your day with a plan, a to-do list, and a commitment to stay focused. But as the day goes on, distractions pile up, and those simple tasks suddenly feel impossible. For many people with ADHD, this overwhelming feeling is all too common. 

Research shows that many people with ADHD experience differences in executive function, which can make planning and organisation harder at times. That’s why it helps to look at these challenges from a holistic perspective.

Understanding Executive Function

Executive function is like your brain's command centre, helping you plan, organise, and manage your tasks. When you have ADHD, this command centre can have trouble working properly, making everyday tasks feel overwhelming. 

Here are some examples of how these disruptions can impact your daily life:

Response Inhibition

• You might notice that you sometimes interrupt or speak over others when your thoughts come quickly. This can sometimes lead to misunderstandings or make you feel disconnected from others.

Working Memory

• You’re handling multiple tasks but you notice that crucial details are overlooked at times, like a deadline or an important step. This makes you seem disorganised to others and increases your stress.

Emotional Control

• When faced with stress, you might feel overwhelmed or frustrated. This can make it harder to focus or respond calmly which can sometimes affect your relationships and work.

Task Initiation

• You have to start a new project but find yourself doing other things instead. Procrastination leads to rushing to meet deadlines and feeling overwhelmed as the project nears completion.

Organisation

• When your workspace feels messy or disorganised, it can take longer to find what you need, which interrupts your focus and flow.

Time Management

• You might often underestimate how long tasks will take, which can lead to feeling behind schedule. Over time, this constant sense of rushing can leave you drained or frustrated.

Goal-Directed Persistence

• You might start a project with lots of energy and excitement but lose momentum when it gets repetitive or challenging. It’s easy to feel stuck or lose interest before the finish line.

The Role of Executive Function Coaching

Executive function coaching is like having a personal guide to help you improve your executive function skills such as planning, emotional regulation, and time management. Your coach works with you to build solid self-care routines and address specific areas where you need support. They begin with a thorough assessment of your strengths and areas for improvement. From there, they create a personalised action plan to develop your executive functions and help you perform better in your daily life. 

Building Blocks of Self-Care

Before coaching executive function skills, the essential building blocks of self-care have to be looked at. Imagine this as laying the bricks for a sturdy building. Once you have a solid base, you can build higher and achieve more without worrying about your structure falling apart. These habits support your overall wellbeing and strengthen your base:

Sleep

Quality sleep boosts your energy, sharpens your focus, and keeps your mood steady throughout the day.

Stress Management

Techniques like mindfulness clear mental clutter, reduce stress, and improve your ability to manage emotions and stay productive.

Exercise

Regular physical activity clears your mind and improves your mood, making it easier to stay motivated. 

Balanced Diet

Nutritious food fuels your brain and energises you to tackle your to-do list with ease.

Joy & Fun

Engaging in activities you love reignites your energy & motivation and keeps you on track.

Novelty & Connection

Exploring new interests and socialising keeps you excited and prevents your mind from wandering.

Building this foundation on your own can feel overwhelming. Everyone experiences executive function challenges differently, and there is no 'one size fits all' solution. An individualised approach is the way forward. That’s where executive function coaching comes in: it helps integrate these habits into your routine smoothly, setting you up for a more balanced life.

Addressing Executive Function Differences

Once you’ve got your foundation in place, next, focus on improving specific executive function skills. Coaching can help with:

• Task Initiation

  Start tasks promptly without procrastinating.

• Planning/Prioritisation

  Set clear goals and focus on high-priority tasks.

• Organisation

  Set up systems to keep your workspace and materials in order.

• Time Management

  Learn to estimate and use your time effectively.

• Working Memory

  Practice keeping track of information while juggling tasks.

• Sustained Attention

  Improve your ability to stay focused despite distractions.

• Response Inhibition

  Learn to pause and think before acting to make better decisions.

• Emotional Control

  Handle emotional triggers and respond to stress more calmly.

• Goal-Directed Persistence

  Stay focused on your goals, even when facing obstacles or boredom.

• Flexibility

  Adjust your plans when needed without getting overwhelmed.

• Metacognition

  Understand and manage your thinking patterns to improve how you learn and tackle tasks.

• Stress Tolerance

  Handle pressure and uncertainty more effectively.

The Benefits of Executive Function Coaching

Continuously working on these skills can significantly transform your daily life. With better executive function, you can cut down on frustration, increase productivity, strengthen relationships, and perform better in all areas of life. Coaching provides the strategies needed to turn challenges into strengths and achieve your goals with greater ease.

Want to discover how executive function coaching can help you? Book a free assessment call to dive deeper into your unique challenges.