What is executive function?
Executive function helps us organise our thinking and behaviour so we can get things done. These skills allow us to prioritise tasks and decide what needs to be done first, manage our time and estimate how long activities will take, and start tasks without getting stuck or procrastinating. Executive function also supports us to stay focused and avoid distractions, monitor our emotions and behaviour, and understand different points of view so we can shift our thinking when needed.
When these skills are harder to use, it is called executive dysfunction. This is common for autistic people because their brains process information differently. Some research suggests that up to 80% of those with autism suffer from executive dysfunction
Why is it different for autistic people?
- Autistic brains often use different areas to solve problems compared to non-autistic brains.
- This difference can be positive (new ways of thinking) but can also cause challenges because society and systems are designed for non-autistic people.
- Differences may be linked to nerve fibres in the brain, which carry signals that help process information.
Skills linked to executive function
Task initiation Ability to start a task and keep going.
Difficulties: Lack of motivation, getting distracted, struggling to focus.
Tips:
- Break big tasks into smaller steps
- Ask for clear, specific instructions
Example: Instead of “do the vacuuming,” ask for details: where the vacuum is, which rooms, and whether to move furniture.
Inhibition (impulse control) Thinking before acting.
Difficulties: Acting on first thoughts without considering impact.
Example: A friend asks if you like their shoes. Instead of saying “I hate that style,” pause and choose a diplomatic response: “I love the colour—are they comfortable?”
Working memory Holding and using information for short periods.
Difficulties: Forgetting steps, losing train of thought, misplacing items.
Example: Baking a cake—remembering all the tools and ingredients can be hard.
Tips:
- Use written checklists such as asking for emails with instructions to act as a reference
- Visual reminders such as communication books
- Break tasks into smaller steps
Organisation Prioritising tasks, estimating time, gathering resources.
Difficulties: Time-blindness, procrastination, hyperfocus on hobbies.
Tips:
- Use calendars and lists
- Group similar tasks
- Create structured routines
- Alarms to bring you back to task or move on to the next step
- Voice recordings
Planning Breaking complex tasks into smaller steps and preparing for problems.
Difficulties: Feeling lost, brain overload, struggling to visualise steps.
Tips:
- Plan backwards, execute forwards
- Use visual aids
- Overestimate time for leeway
Self-monitoring Reflecting on thoughts, feelings, behaviours and adjusting as needed.
Difficulties: Emotional dysregulation, giving up when things go wrong.
Tips:
- Pause and reflect
- Use emotion regulation tools
- Ask for supportive feedback
Strategies
Whilst executive functioning difficulties can be challenging, most people have others in their lives who can help. Asking for help is not something to feel ashamed about—it benefits you and those you live, work or study with.
It may be that some strategies work best in certain environments such as home, school or your workplace. If so other people, such as parents, teachers and work colleagues, need be made aware of these too
Here are some practical ideas:
Visual aids: Use lists, whiteboards, sticky notes or apps.
Example: A whiteboard in the kitchen for shopping, sticky notes on the bathroom mirror for reminders, or apps that send alerts.
Direction and prompting: Ask trusted people for reminders and check-ins.
Plan backwards, execute forwards: Start with the deadline and work backwards.
Example: Cooking a meal for 7pm—work out each step and when to start.
Keep routines: Morning, evening and mealtime routines help reduce stress.
Get organised: Tidy your environment, group items, label containers.
Example: Keep clothes together, books in one place, toiletries in a labelled box or colour coded
Encourage list-making: For shopping, tasks and priorities.
Incentive tip: Think about your future self and how good it will feel to finish the task.
Different strategies work for different people. Experiment until you find what works best. For more information on motivation for daily life skills see …….
What Can Affect Executive Function?
It is often assumed that being autistic automatically means executive function is impaired. However executive function challenges can happen for many reasons, including:
Stress – When we’re under pressure, it’s harder to think clearly and stay organized.
Trauma – Past experiences can impact how our brain processes information.
Unfriendly environments – Spaces that don’t support autistic needs can make it harder to focus and plan.
Therefore, when an autistic person struggles with executive function, it’s worth asking:
- Is this because they’re autistic?
- Or is it because they’re trying to cope in a world that isn’t designed for them?
This perspective matters because it shifts the focus from “fixing the person” to changing environments and reducing stress.
Summary
Executive function helps us plan, organise and manage life. Autistic people often experience executive function differently because their brains process information in unique ways. Understanding this and using practical strategies can make everyday tasks easier and reduce stress.
