How to Assess Your Executive Function Skills as an Adult (For Free)
Updated: 6 days ago
As a child, it was clear I struggled with executive function.
Remembering my lunch box was nearly impossible.
Paying attention was not my forte.
My teachers said, "his head is always in the clouds".
I underwent a neuropsychological evaluation, and the results were not surprising: high likelihood of ADHD, auditory processing disorder, and executive dysfunction.
And, I was lucky.
I learned about my EF weaknesses as a child. I improved my attention, working memory, and organization through intentionally designed systems.
Without these systems, as an adult, I would:
Misplace my glasses 10 times per day.
Never complete a report for work on time.
Have multiple half-finished projects in my garage.
Are you wondering if your challenges with attention are an executive function deficit?
No matter how hard you try, do you still procrastinate on important projects?
Do you struggle to be flexible when plans are changed at the last minute?
Wouldn’t it be nice to know if executive dysfunction were the root of life’s biggest hurdles?
I did some research and discovered three valid ways to self-assess your executive function skills at no cost!
Ready to find out your EF strengths and gaps? Let’s dive in.
Can I Take an Executive Function Assessment?
The short answer is yes! However, assessing executive function (EF) is a bit complicated.
I’ve taken multiple online EF assessments, undergone a comprehensive neuropsychological evaluation, and spoken with psychologists on this topic. Through this, I’ve learned there isn’t a perfect way to assess executive function skills.
EF skills are deeply interconnected, making it hard to pinpoint specific weaknesses. We can’t have one EF skill without another.
This makes it difficult to determine which EF skill is a major deficit. Let’s consider the skill of task initiation (getting started).
To start a task, we need to:
Regulate our emotions
Plan
Avoid distractions
Remember the steps
For someone to initiate a task, four other executive functions are needed. How do we know which EF skill is making it hard to initiate tasks?
Do you see why it is so difficult to accurately assess executive function?
While difficult, it’s still worthwhile. And, you don’t need to pay thousands of dollars to do so. Through my research, I discovered three trustworthy assessments adults can take at home.
How Do I Assess My Executive Functions as an Adult?
The most powerful and legitimate way to assess executive function skills is through a comprehensive assessment done by a professional. If you are searching for a neuropsychological assessment, visit our directory.
If you don’t want to shell out thousands of dollars, you can still self-assess at home. To receive the best results:
Take one assessment independently.
Have someone who knows you well complete the assessment about you.
Compare the data.
By the end, you will understand which EF skills are your strongest and where your gaps hide.
The 3 Best Free Executive Function Assessments for Adults
Dr. Peg Dawson and Dr. Richard Guare are leading experts in executive function. They famously author the Smart but Scattered series.
The ESQ-R consists of 25 questions and assesses EF skills in five categories:
Organization
Plan Management
Emotional Regulation
Behavioral Regulation
Time Management
Participants answer never, sometimes, often, always. Afterward, a result is instantly created, graphing and explaining executive function strengths and weaknesses.
Scores that are 2 or above indicate a serious EF challenge. Here is an example graph:
This tool is for you if: you seek a comprehensive assessment of multiple EF skills that can be completed and scored online. Click here to take the ESQ-R.
Chris Hanson and his team at Life Skills Advocate created an EF assessment that is easy to use. This tool assesses 11 different EF skills. Participants score their own abilities using a rating scale and learn about how EF skills impact their daily lives.
After self-assessing, there is space for participants to brainstorm actionable goals to improve each EF skill.
This tool is for you if: you want a detailed report of your EF strengths and weaknesses while setting actionable goals to improve. Click here to try the Life Skills Advocate assessment.
ADEXI is a research-based self-assessment tool that focuses on working memory and impulse control. Participants respond to 14 questions and rate themselves on a scale of 1-5.
Research indicates the results of this assessment are valid, however, its scope is narrow.
This tool is for you if: you are interested in learning about your working memory and impulse control, and only have a few minutes to self-assess. Click here to try the Adult Executive Functioning Inventory (ADEXI)
Summary
If you are an adult wondering about your EF strengths and weaknesses, why not take a no-cost assessment? Understanding your executive function skills can significantly impact your daily life, productivity, and self-esteem.
Tools like the Executive Skills Questionnaire (ESQ-R), Life Skills Advocate’s EF Assessment, and the Adult Executive Functioning Inventory (ADEXI) can help you identify your strengths and weaknesses. By using one of these assessments and comparing results with feedback from someone who knows you well, you can develop targeted strategies to enhance your executive function skills.
P.S.
Procrastination can feel like a heavy weight, holding you back from the life you want to lead.
If you’ve ever felt stuck, overwhelmed, or frustrated with putting things off, you’re not alone.
It’s the most common challenge we help our clients overcome.
That’s why I created a free mini-course, Break the Procrastination Cycle. It’s designed to help you take the first steps toward freedom from procrastination and build momentum toward your goals.
If you—or someone you care about—struggle with procrastination, this course is here to support you. You can access it for free by clicking here.
About the Author
Eric Kaufmann, M.Ed is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company designed to guide adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that guides students with neurological differences toward becoming independent and confident students and self-leaders.