When people talk about ADHD, “executive function” comes up a lot—but what does that actually mean?

Think of executive functions as the brain’s management system—the “how” behind getting things done. They help us plan, start, organize, shift, prioritize, remember, and follow through. When these processes work smoothly, we can translate intentions into action. But when they’re inconsistent or overloaded (as they often are for ADHD brains), everyday tasks can feel impossible—even when we know what to do.

This doesn’t mean you’re lazy or broken. It means your brain is wired differently, and the usual “just do it” advice doesn’t fit. Executive function challenges show up in real life as:

• Knowing you have to do something but not being able to start.
• Losing track of time or tasks, no matter how important they are.
• Feeling like everything depends on “the right mood” or “enough energy.”

The truth is: executive function isn’t about willpower. It’s about supporting how your brain actually works—through external structure, sensory awareness, and systems that flex with your energy and context.

In coaching, we don’t force new habits from the top down. We build from the bottom up—tuning into what’s getting in the way, what helps you feel capable, and what’s sustainable.

When you start with curiosity instead of judgment, you can design ways of working that finally make sense for you.

If you’ve ever thought, “I know what to do, I just can’t seem to do it,”—that’s executive function. And that’s exactly where the real work begins.

When do you notice your executive function working for you—and when does it feel like it’s getting in the way?