I Took an Adult Executive Function Assessment...Now What? (Your Next Steps)
Thank you to our sponsors who keep this newsletter free to the reader:
Download my FREE mini course, Break the Procrastination Cycle, and start living life with intention.
Learn the toolkit that's helped hundreds of neurodivergent adults manage life with clarity and confidence.
Hi Friend,
An adult executive function assessment is a meaningful way to self-identify your strengths and weaknesses.
But, as they say in AA, "self-awareness avails you nothing". It's one thing to understand your gaps. Figuring out how to improve is another story.
I am often asked, "I took an executive functioning assessment...now what?"
If you’re like me, you might have the urge to overhaul everything at once: fix your planning skills, stop procrastinating, remember every deadline, and get your life together overnight.
Here’s the truth: you can’t do everything at once. Trying to improve multiple executive function skills simultaneously sets you up for failure.
There’s a better way. Today, we’re going to break it down step by step.
Let’s dive in.
The Biggest Mistakes People Make When Trying to Improve Executive Function Skills
The four biggest mistakes neurodivergent adults make when trying to improve their executive function (EF) skills are:
They try to improve everything at once
EF skills are deeply interconnected, so it’s tempting to think, “I need to work on all of them.”
Waking up earlier, beginning a morning routine, and setting a goal to reorganize the garage all in one week won't work.
This temptation is common for adults with ADHD. But this leads to frustration and burnout.
They don’t clarify their ‘why’
Without a strong reason, motivation fades fast. For example, setting the goal of saving money is great! But, if you don’t connect it to something meaningful, it’ll be easy to give up when things get hard.
They don’t plan for setbacks
Motivation is high at the start of a new goal, but the “middle problem” always kicks in—progress slows, distractions creep in, and the initial excitement wears off.
Many of us set New Year Resolutions, but struggle to follow through after a few weeks. Welcome to the middle problem. Without a plan for this, most people quit.
They go it alone
EF skill development thrives on accountability. Relying on willpower is like fighting an uphill battle against executive dysfunction.
I Took an Executive Function Assessment...Now What?
Here is a 5 step process to improve your executive function skills after taking an assessment:
1. Pick One Skill to Improve
Start by identifying the one EF skill that would have the biggest impact on your life right now. Maybe it’s task initiation, time management, or emotional regulation.
By focusing on just one skill, you give yourself a real shot at progress instead of spreading your energy too thin.
2. Define Why This Matters
Before jumping into action, get really clear on why this skill matters to you. Your ‘why’ needs to be personal and tied to something you deeply value.
For example:
If you struggle with time management, your ‘why’ might be having more free time to spend with your family.
If emotional regulation is a challenge, your ‘why’ could be creating a positive relationship with your partner.
When motivation dips (which it will), this reason will keep you going.
3. Set a SMART Goal
Vague goals like “I want to be more organized” won’t cut it. Instead, set a SMART goal (Specific, Measurable, Achievable, Relevant, and Time-bound). This level of clarity is key for neurodivergent adults.
Instead of, “I want to manage my time better,” try, “For the next 30 days, I will plan my day each evening by writing down my top three priorities.”
4. Plan for the ‘Middle Problem’
The middle problem is real. Everyone hits a slump midway through their goal.
To avoid falling off track, anticipate it now.
Set a backup goal for low-energy days. If your main goal is to work out three times a week, your backup goal might be stretching for five minutes instead.
Have a strategy for low-motivation days. Maybe it’s revisiting your ‘why,’ using a timer, or rewarding yourself for small wins.
5. Build Accountability into Your Routine
One study found, that individuals who track their progress are more likely to use coping strategies and improve executive functioning. You could use a habit tracker. But what’s even more powerful is a weekly accountability check-in.
Tell someone you trust about your goal. Be specific about:
What skill you’re improving
Why it matters to you
How they can support you
Then, establish weekly check-ins to discuss your progress and challenges.
I body double with an ADHD coach twice a week. Knowing someone expects me to hit certain markers makes it harder to procrastinate.
Should I Seek Professional Support?
If your adult executive function assessment shows challenges in areas like time management, emotional regulation, or focus, a professional can help.
Consider discussing your options with your doctor or a therapist. Not sure where to start? You can find a list of professionals in our directory.
Another avenue is interviewing adult executive function coaches.
Adult executive function coaching provides a structured framework to navigate the complexity of adulthood while helping individuals regain control over their lives.
Coaches collaborate with you to identify your strengths, challenges, and aspirations. From there, they develop a customized plan that includes strategies, tools, and techniques to enhance your executive function skills.
You can learn about adult EF coaching in this blog and book a no-cost strategy session with us by clicking here.
Summary
EF skill development isn’t something that happens overnight. There’s no way to “hack” your executive function skills, but there is a 5 step process to improve.
Start with one skill.
Clarify your why.
Set a SMART goal.
Plan for setbacks.
Create accountability.
If you are seeking professional advice, send me an email anytime.
In service,
Eric
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, struggle with procrastination, this course is here to help.
About the Author
Eric Kaufmann 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 that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.