ADHD · ADHD & Neurodiversity
Executive Functioning Worksheet
Rate the 8 EF skills, then design supports around your weakest two
The eight executive function (EF) skills aren't all-or-nothing — every brain is uneven. Rate yours, find your two weakest, and design supports around them.
Rate each EF skill (1 = a real struggle, 5 = a strength)
Task initiation
nonemost
1
2
3
4
5
Working memory
nonemost
1
2
3
4
5
Time management
nonemost
1
2
3
4
5
Planning / prioritizing
nonemost
1
2
3
4
5
Organization
nonemost
1
2
3
4
5
Emotional regulation
nonemost
1
2
3
4
5
Sustained attention
nonemost
1
2
3
4
5
Cognitive flexibility
nonemost
1
2
3
4
5
My two weakest EF skills
My two strongest EF skills
External supports I can borrow (pick 2–3 per weak skill)
- Timer or visual countdown
- Pre-written checklist for repeating tasks
- Calendar with alarms
- Body double (co-working partner)
- One-touch rule (handle it now or schedule it)
- Phone-free start to the day
- Brain dump before bed
- 'If-then' plans written down
- Designated home for keys/wallet/phone
The first weak skill I'll support, and how
When and where I'll set this up
EF skills are scaffolded, not summoned
Neurotypical brains scaffold themselves invisibly. ADHD and autistic brains often need visible, external scaffolding. That's not failure — that's design.