Executive Functioning Difficulties in Children and Adults: Practical Coaching That Works

What Is Executive Functioning?

Executive functioning is the management system of the brain. It includes:

Skill                                                        What It Does
Working memory  Holding information in mind while using it (e.g., mental maths, following multi-step instructions)
Inhibition  Stopping yourself from acting on impulse (e.g., not blurting out, not grabbing a toy)
Task initiation  Starting a task, especially one that is boring or difficult
Planning and prioritising  Breaking a big task into steps and deciding what to do first
Organisation  Keeping track of materials, time, and information
Emotional regulation  Managing frustration, disappointment, and anxiety
Flexibility  Shifting between tasks or coping with unexpected changes

Some people are born with weaker executive functioning – just as some people are born with weaker gross motor skills or weaker visual processing. This is not laziness or defiance. It is a biological difference, and it is very common in ADHD, autism, and anxiety.

Signs of Executive Dysfunction

In Children

Sign                                                            What It Looks Like
Homework battles       Takes hours to start; leaves everything to Sunday night
Constant losing of belongings      Coats, lunchboxes, homework folders – all disappear
Forgetfulness      Remembers instructions for 30 seconds, then forgets
Messy backpack and desk      Cannot find anything; papers crumpled at bottom of bag
Difficulty with time      "I'll be ready in 5 minutes" – is actually 30 minutes later
Emotional meltdowns      Small frustrations become huge reactions

In Adults

Sign                                                           What It Looks Like
Chronic lateness      Underestimates how long tasks take; runs late to everything
Procrastination      Cannot start tasks until the night before a deadline
Disorganisation      Desk is a disaster; pays late fees constantly
Losing track      Loses keys, phone, wallet – daily
Overwhelm      Daily life feels exhausting and chaotic
Self-criticism     "Why can't I just get my act together like everyone else?"

If this sounds like you or your child, executive functioning coaching can help.

How Executive Functioning Coaching Works

Executive functioning coaching is practical and skills-based. It is not therapy about feelings (though feelings come up). It is about building systems that work for your brain.

Stage                                                       What Happens
Assessment      We identify which executive skills are strongest and which are weakest
Goal setting      You choose one or two specific goals (e.g., "get homework done before 6pm")
System building     Together, we design a system (visual timers, checklists, body doubling, phone apps)
Implementation     You try the system for a week; we meet to troubleshoot what went wrong
Adjustment     We tweak the system until it works – then move to the next goal

What coaching is NOT:

• Nagging or reminding

• "Just try harder"

• A quick fix

What coaching IS:

• Practical strategies

• Accountability without shame

• Long-term skill building

Real-World Example (Child)

Before coaching: Tom, age 11, had ADHD. He forgot his homework folder twice a week. He took 2–3 hours to start his homework. His parents were exhausted from reminding him.

Coaching plan: We created a "launch pad" – a designated spot by the front door for his backpack, folder, and coat. We used a visual timer for homework (15 minutes on, 5 minutes break). We created a checklist for mornings.

After 3 months: Tom forgot his folder once in the last month. Homework started within 10 minutes of coming home. His mother said: "We stopped fighting. I cannot believe it."

Real-World Example (Adult)

Before coaching: Sarah, age 34, was recently diagnosed with ADHD. She was overwhelmed at work, constantly late, and felt like a failure. She had tried "planners" and "to-do lists" – they never worked.

Coaching plan: We identified that Sarah needed body doubling (working alongside someone else). She started a virtual co-working group. We replaced her paper planner with a simple digital system (Google Calendar + TickTick). We set up automatic bill pay.

After 4 months: Sarah stopped paying late fees. She arrived on time for 80% of appointments. She said: "I am not 'fixed' – but I am not drowning anymore. That is everything."

Frequently Asked Questions

Is executive functioning coaching only for people with ADHD?
No. Anyone with executive dysfunction – including autistic individuals, people with anxiety or depression, and people with no diagnosis who simply struggle – can benefit.

Does coaching require a diagnosis?
No. You can access coaching without a formal diagnosis.

How long does coaching take?
Some people need 3–6 months. Others benefit from ongoing support. We work at your pace.

Can coaching be done online?
Yes. Executive functioning coaching works very well via telehealth.

Where can I get executive functioning coaching in Sligo?
CogniClinic offers coaching for children, adolescents, and adults – in person or online.

Next Steps

If you or your child are tired of feeling overwhelmed, disorganised, and behind, executive functioning coaching can help you build systems that actually work.

📞 Contact CogniClinic: +353 87 7919020
✉️ Email: hello@cogniclinic.ie
📍 Sligo, Ireland (online also available)