What are Executive Function skills? Definition, milestones, daily life

What are executive functions?

Executive functions are a set of brain-based skills that allow individuals to manage themselves and their environment effectively. These skills develop gradually, beginning in early childhood, but they don’t fully mature until the mid-twenties. In other words, there is no child, teen or young adult with a fully developed set of executive functions!

Key executive function skills

Task Initiation and Completion	Starting and following through on tasks without procrastination
Emotional Regulation	Managing emotions to control and direct behaviour
Attention Regulation	Staying focused despite distractions or fatigue; shifting focus from one task to another
Cognitive Flexibility	Adjusting plans or thinking in response to new information or challenges
Response Inhibition	Pausing to think before acting or speaking impulsively
Planning and Organization	Creating and maintaining systems to prioritize and complete tasks
Time Management	Accurately estimating time and meeting deadlines
Working Memory	Keeping information in mind to perform multi-step tasks
Metacognition	Being self-aware and reflecting on one’s thinking and behaviour

Executive function deficits

Everyone has a unique profile of executive strengths and weaknesses, and these skills can fluctuate from day to day depending on factors like sleep, stress, and hunger.

For people with executive function deficits, these challenges tend to be more consistent, noticeable, and impactful. They’re not just occasional struggles that show up during busy or stressful times — they’re ongoing patterns that affect daily life across home, school, and social situations.

ADHD and executive functions

ADHD can be understood as a delay or deficit in executive functioning (Barkley, 2024). These difficulties affect how the brain manages attention, behaviour, and emotions. In other words, ADHDers often know what to do but have trouble doing what they know — especially when tasks are boring, complex, hard or emotionally charged.

Executive functioning milestones

Preschool (3-5 years)

Begin to follow simple instructions with support
Engage in basic turn-taking and sharing
Transition between activities with reminders
Show emerging impulse control (e.g., waiting briefly for a toy)

Early School Age (6-8 years)

Complete small tasks with reminders (e.g., putting away toys)
Begin using simple organizational tools like a folder
Start understanding time concepts (e.g., “10 more minutes”)
Follow multi-step instructions with guidance

Middle Childhood (9-12 years)

Plan and complete longer tasks (e.g., school projects) with scaffolding
Use checklists or other tools to stay organized
Improve ability to delay gratification (e.g., saving money)
Begin to self-monitor work and check for errors

Teens (13-18 years)

Manage a daily schedule independently with occasional check-ins
Set and pursue long-term goals (e.g., studying for exams)
Make decisions based on potential outcomes
Use strategies to manage emotions (e.g., taking breaks)

Young Adults (19-24 years)

Handle complex tasks independently (e.g., college assignments, budgeting)
Develop advanced problem-solving strategies
Balance multiple responsibilities (e.g., work, social life)
Reflect on personal strengths and challenges to self-advocate

The role of self-management in daily life

Self-management relies on executive function skills to navigate life’s demands. When these skills are underdeveloped, it can lead to challenges socially, emotionally and academically.

For kids, teens, and young adults with ADHD, these challenges in self-management can make everyday tasks like completing homework, managing friendships, or sticking to a routine feel challenging and overwhelming.

Attention	Sustaining focus, avoiding distractions, and shifting attention between tasks
Effort	Starting, maintaining, and completing tasks even when they feel difficult or boring
Emotion	Managing feelings like frustration, disappointment, or excitement to make constructive choices
Action	Thinking before acting and following through on plans without impulsivity
Information	Organizing, remembering, and applying information effectively to manage responsibilities
Task Management	Setting priorities, planning steps, and completing tasks on time