Executive Function: The Brain’s CEO (and Why It Sometimes Goes on a Coffee Break)

If you’ve ever opened the fridge and found your keys, stared blankly at your to-do list as if it were written in ancient hieroglyphics, or gotten lost in a time warp where “five minutes on Instagram” turned into an hour… welcome to the world of executive function challenges.

Executive functions are your brain’s management team—skills like planning, organization, working memory, time management, and self-regulation. They live in the frontal lobe, making sure you not only have a plan but can follow it, adjust it, and remember why you started in the first place. When they work well, life runs smoothly. When they glitch? It’s like your mental project manager went out for a latte and forgot to come back.

Wait… Adults Have This Too?

Yes. ADHD isn’t something you “grow out of”—it just tends to shapeshift. That childhood restlessness? In adulthood it often becomes “inner restlessness,” where you’re sitting still but your mind is running a marathon. Those forgotten homework assignments? Now they’re missed bill payments, late work projects, or realizing you RSVPed “yes” to a wedding you forgot to put in your calendar.

Research shows ADHD impacts virtually every executive function: planning, organization, working memory, cognitive flexibility (a fancy term for “being able to shift gears”), learning from consequences, forethought, and time management. And while symptoms shift their presentation with age, the underlying brain wiring doesn’t suddenly re-route just because we’re paying a mortgage.

How Executive Function Hiccups Show Up in Real Life

• Planning Mishaps: You had a detailed plan to bring a salad to the office potluck… but remembered only when you were halfway there and holding a bag of chips from the gas station.

• Time Management Woes: “I have plenty of time!” quickly becomes “HOW IS IT 3:00 ALREADY?!”

• Working Memory Gaps: You walk into a room, forget why, and leave—only to remember two hours later… in the shower.

• Emotional Regulation Spikes: Small annoyances hit like a major life crisis, or you get overly revved up and can’t quite dial it back.

• Organization Chaos: That “system” you created last weekend? It’s now buried under three new “systems” and a pile of mail.

Why It Matters (and Why It’s Not About Laziness)

Executive dysfunction isn’t about not caring, being lazy, or needing to “try harder.” These are brain-based skills—and when they’re impacted, daily life takes more energy and creativity to manage. Adults with ADHD often develop brilliant workarounds, but those workarounds can be exhausting to maintain without support.

Building Your Executive Function Toolkit

Here’s the good news: executive functions are skills, and skills can be supported, strengthened, and scaffolded. Think of it as giving your brain some high-quality power tools instead of just crossing your fingers and hoping for the best.

• Externalize your memory – Calendars, alarms, sticky notes, and visual reminders get information out of your head and into plain sight. (Because out of sight, out of mind isn’t just a saying—it’s a daily lived experience for many of us.) Visual cues keep important details front and center—hello, object permanence!

• Chunk your tasks – Big projects can feel like standing at the bottom of a mountain with no hiking gear. Break them into smaller, bite-sized steps to sidestep ADHD paralysis. Smaller steps are easier to start and way less intimidating than tackling the “whole mountain” at once.

• Move your body – Exercise and movement can regulate mood, boost focus, and sharpen working memory. Even a quick 10–15 minutes of movement before diving into a task can sharpen your focus so much it’s like unlocking the ADHD cheat code.

• Practice mindful moments – Mindfulness doesn’t have to mean sitting cross-legged on the floor. If a quiet room turns the volume up in your ADHD brain, try a mindful walk instead—use your five senses to really notice the world around you.

• Lead with compassion – Your brain works differently, and that’s not a flaw. Criticism won’t rewire it, but understanding and self-compassion can help you work with your brain instead of against it.

The Takeaway

Executive function challenges don’t magically vanish in adulthood, and ADHD doesn’t disappear when you blow out 18 birthday candles. But with the right supports, tools, and mindset, you can work with your brain instead of constantly feeling like you’re chasing it.

Think of it this way: your brain’s CEO might wander off sometimes, but with good systems and a little humor, you can still run a thriving mental company.

Want more ADHD-friendly tips, tools, and a dash of humor in your inbox? Subscribe to my blog and get new posts delivered straight to you—because your executive function deserves a little backup. If you’re in California and looking for ADHD-informed therapy, let’s connect for a session. Together, we can help you embrace your wiring.