The 3 Common Signs of Executive Dysfunction in Neurodivergent Adults
- Eric Kaufmann
- Apr 3
- 6 min read
Updated: 3 days ago
TL;DR: Many neurodivergent adults, like those with ADHD or who are autistic, experience executive dysfunction in their daily lives. The most common challenges are starting tasks, using working memory, and managing emotions.
In this article, we explore how neurdivergent adults can identify executive dysfunction and use evidence-based tools to improve their executive function skills.
Table of Contents
Hi Friend,
Not going to lie, writing this article was a struggle.
I time-blocked my calendar in advance. Coffee ready. Sat down. And then…nothing.
I checked Instagram. Rearranged my to-do list. Stared at the screen. Went to grab a snack, and before I knew it, I washed the dishes, cleaned Chili’s water bowl…essentially everything except the one thing I actually sat down to do.
A full hour flew by, and I had not a single word written. Productive procrastination at its finest.
If you’ve ever had a moment like that, where you want to start but just don’t, you’re not alone.
And more importantly, you’re not lazy.
This is executive dysfunction–a common experience for many neurodivergent adults.
Since starting UpSkill Specialists, we’ve held over a thousand coaching sessions. While every person is different, there are clear patterns in the executive function gaps we see.
Today, I want to walk you through the three most common ones so you can start recognizing them and, more importantly, discover tools to support your executive function gaps.
Let’s dive in.
What Is Executive Dysfunction in Adults?
The Cleveland Clinic defines executive dysfunction as “a behavioral symptom that disrupts a person’s ability to manage their thoughts, emotions, and actions.”
In everyday language, it’s a gap in executive function skills like planning, emotional regulation, and getting started.
But here’s where it gets tricky. Executive function is not consistent.
Our ability to focus, plan, and follow through changes based on different factors:
Interest
Structure
Emotional load
Cognitive load
External support
That’s why one day we're on top of everything, and the next day we can’t get ourselves to wash a single dish.
Without understanding this, many neurodivergent adults internalize it as a personal flaw:
“I’m just lazy.”
“I can’t follow through.”
“What’s wrong with me?”
But this isn’t about intelligence or effort. It’s about skills and systems.
And with the right ones, we can improve executive function skills over time.
3 Common Signs of Executive Dysfunction
After thousands of coaching sessions, we collected the three most common signs of executive dysfunction in our neurodivergent adult coaching clients.
Sign #1: Struggling to Start Tasks (Task Initiation)
Task initiation is your ability to start something when you intend to.
This is one of the most common executive function challenges for adults with ADHD and autism.
What Task Initiation Difficulties Look Like in Adults
Sitting down to work, feeling stuck, then doing something else.
Waiting until the last minute to begin.
Overplanning instead of starting.
Needing pressure or another person present.
Why Task Initiation Feels So Difficult
Your brain is struggling to convert intention into action. The “start” signal isn’t there for boring, unclear, or emotionally loaded tasks.
What Helps Improve Task Initiation
Task initiation comes down to two things: emotional regulation and environment.
With those two intact, we don’t need to force ourselves to begin.
If this is something you struggle with, I created a free 30-minute mini course that walks you through an evidence-based framework for getting started. You can access it here.
Sign #2: Forgetting Steps and Losing Track (Working Memory)
Working memory is your ability to hold and use information in the present moment.
It’s what you rely on when we're following instructions, responding in conversation, completing multi-step tasks, or remembering what you just opened your phone for.
What Working Memory Challenges Look Like in Adults
Opening an email and forgetting to reply.
Starting tasks and forgetting to finish them.
Losing track of what you were doing mid-task.
Needing to reread or restart frequently.
Why Working Memory is a Challenge
Our brains have a working memory capacity. Eventually, we cannot hold information long enough to act on it, especially if we are stressed, didn't get enough sleep, or are overwhelmed.
What Helps Improve Working Memory:
Offloading working memory is the best strategy. A to-do list system where we capture tasks in one location, visual reminders, or an end-of-day routine to ensure we don't forget anything.
If working memory is a major challenge, I wrote a full blog with specific strategies you can use. You can read it here.
Sign #3: Emotional Dysregulation That Blocks Action
Emotional regulation is your ability to notice and manage your emotional state throughout the day.
For many neurodivergent adults, this is the hidden barrier behind procrastination and decision-making struggles.
What Emotional Dysregulation Looks Like in Adults
Avoiding tasks that feel overwhelming.
Overthinking small decisions.
Shutting down after setbacks.
Being unable to manage perfectionism.
Why Emotional Regulation is Challenging
When emotionally dysregulated, our prefrontal cortex, where our executive function skills live, goes offline.
We enter protection mode and seek safety or react in a way we regret, instead of problem-solving.
What Helps Us Regulate Our Emotions:
Learning to notice our emotions earlier is key. We can do this by setting alarms to pause and check in on our emotional state, using tools like journaling or the Mood Meter, and practicing simple regulation strategies like box breathing.
Common Signs of Executive Dysfunction in Adults (Quick Recap)
If you feel stuck, overwhelmed, or inconsistent, it’s likely tied to one of these three executive function gaps:
Task initiation: difficulty starting (try my free course)
Working memory: difficulty holding information in mind and executing (create systems to offload working memory)
Emotional regulation: difficulty managing internal states (use the Mood Meter)
Each one requires a different kind of support.
Remember, improving our executive function skills isn't about fixing ourselves.
Start small.
Choose one area to focus on.
Test one strategy.
In service,
Eric
FAQs
What is executive dysfunction in adults?
Executive dysfunction in adults is a challenge with skills like starting tasks, staying organized, managing emotions, and following through. It’s not about laziness or lack of effort. Many neurodivergent adults, especially those with ADHD or autism, experience executive dysfunction as a gap between what they intend to do and what they’re actually able to do in the moment. These challenges can vary day to day depending on factors like stress, structure, and emotional load.
What are the common signs of executive dysfunction in adults?
Three of the most common signs of executive dysfunction in adults are difficulty starting tasks (task initiation), forgetting steps or losing track of what you’re doing (working memory challenges), and emotional overwhelm that blocks action (emotional dysregulation). These often show up as procrastination, unfinished tasks, or feeling stuck even when you want to move forward.
How can adults improve executive function skills?
Improving executive function skills starts with using the right supports and coaching. For example, task initiation improves when you focus on emotional regulation and your environment, working memory improves when you offload information into systems like to-do lists, and emotional regulation improves when you build awareness and use simple tools like check-ins or breathing strategies. The key is to start small, focus on one area, and build systems that work with your brain.
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks.
Want to learn more about 1:1 coaching? Click here.
Interested in hosting a workshop for your team or company on how to improve executive function skills in the workplace? Click here.
Looking for guidance on how to become an adult executive function coach? Click here.
P.S. Free Mini Course: Break the Procrastination Cycle
Procrastination can seriously impact your mental health, physical well-being, and financial freedom.
My free mini-course, Break the Procrastination Cycle, teaches the 4 emotions behind procrastination, how to spot them, and a proven toolkit to manage them—all in just 30 minutes
If you or someone you care about struggles with procrastination, this course is here to help.
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