What Are Executive Function Skills - and Why Do They Matter So Much?

If you’ve ever wondered why you can manage a big project at work but can’t seem to start the laundry… or why simple routines feel harder than they “should,” you’re not alone.

It’s not about laziness, motivation, or even willpower. It’s about executive function skills - the behind-the-scenes mental systems that help you plan, organize, start, and finish things.

So, What Are Executive Function Skills?

I’m so glad you asked!

Executive function skills (sometimes called executive skills or simply “executive functions”) are the brain-based abilities that help us get things done. They’re not about how smart you are - they’re about how you use your brain to manage life.

These skills live mostly in the prefrontal cortex, the area right behind your forehead that acts like the CEO of your brain - organizing, planning, deciding, and helping you follow through.

And here’s something really important:

👉 Everyone has strengths and challenges in this area - whether or not you have ADHD.
You don’t need a diagnosis or a label to benefit from understanding and strengthening these skills. Building awareness and simple strategies around them can make everyday life feel so much more doable.

The 12 Executive Function Skills (According to Dawson & Guare)

Researchers Peg Dawson and Richard Guare - authors of the Smart But Scattered books, which are some of my favorite resources to share with my clients - identified 12 key executive skills that help us manage daily life. Here’s a quick look at each one:

1. Response Inhibition:
The ability to pause and think before acting. (Or, in real-life terms: taking a deep breath before snapping at your kids or replying to that frustrating email.)

2. Working Memory:
Your brain’s “mental workspace.” It helps you hold onto information temporarily so that you can use that information to do something - like remembering what you walked into the kitchen for or keeping track of steps in a recipe while cooking.

3. Emotional Control:
Managing feelings so you can meet goals and handle life’s ups and downs without getting completely derailed (or at least not every time).

4. Flexibility:
Adjusting when things don’t go as planned - whether that’s a last-minute meeting, a sick kid, or a project that’s taking twice as long as expected (can we please never have another meeting without an agenda?!).

5. Sustained Attention:
Staying focused on a task, even when it’s boring, hard, or surrounded by distractions (hello, my fellow multitasking mamas).

6. Task Initiation:
Getting started without too much delay - basically, the opposite of procrastination.

7. Planning & Prioritizing:
Deciding what matters most and figuring out how to get from A to B without losing your mind halfway there.

8. Goal-Directed Persistence:
Setting a goal and sticking with it, even when motivation dips or progress feels slow.

9. Metacognition:
Thinking about your thinking - being able to step back, self-reflect, and adjust your approach. Like being a fly on the wall in your life.

10. Organization:
Creating and maintaining systems to keep track of stuff - whether that’s your inbox, your calendar, or your family’s shoes (don’t even get me started on that mountain near the door).

11. Stress Tolerance:
Handling frustration, pressure, or setbacks without completely shutting down or spiraling.

12. Time Management:
Estimating how long things take, planning your time realistically, and actually sticking to it (the holy grail of a working woman’s life).

At Empowered Focus, we have a fun way of learning about executive function skills in the context of your brain’s imaginary “office staff.” You can learn more about it here.

Why These Skills Matter

When your executive function skills are working well, life runs more smoothly. You can plan your day, manage emotions, and follow through on your goals - even when life throws curveballs.

But when they’re overloaded or under-supported, you might feel scattered, stuck, or constantly behind. The good news? These skills can be learned, strengthened, and supported - with the right strategies and awareness.

Understanding how your brain works is the first step toward working with it, not against it.

And if you’re feeling stretched thin right now, remember: you don’t have to figure it out alone. We’re here to give you the tools and support you need to reset and thrive this fall or anytime of year.  We are offering new programs all of the time that can help.

Disclaimer: While Dr. Liz is a licensed psychologist, the information provided herein is intended solely for educational purposes. Services offered by Empowered Focus, LLC are not to be considered a substitute for mental health therapy. Individuals requiring mental health therapy are advised to seek support from a qualified mental health provider in their respective localities. A valuable resource for locating such providers is Psychology Today.