|   EF Profile Worksheet

Interactive 12-Slice Emotion Wheel
Item 1:  Impulse Control
Item 2:  Self-monitoring
Item 3:  Working Memory
Item 4:  Task Initiation
Item 5:  Metacognition
Item 6:  Planning & Prioritising
Item 7:  Organisation
Item 8:  Timekeeping
Item 9:  Emotional Regulation
Item 10:  Attention & Focus
Item 11:  Stress Tolerance
Item 12:  Cognitive Flexibility

PUBLIC EF Profile Worksheet

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ADHD & Executive Function
Since ADHD symptoms are essentially caused by a lack of dopamine—a neurotransmitter responsible for sending messages effectively in the brain—people with ADHD experience significant difficulties with those key executive functioning skills which take place in the prefrontal cortex (PFC)—the part of the brain that is most notably impacted by that lack of sufficient dopamine.

These 12 key skills are vital to our ability to manage ourselves, our emotions and commitments, and the activities we engage in—both over and within time (effectively all the areas we need to be successful in both learning and working environments). What follows is a list of those 12 skills, including details briefly explaining each of them.

Skill 1:  Impulse Control
Your ability to pause, think, and choose your response instead of reacting instantly.
High Response
You get an angry message but wait before replying.
Low Response
You reply immediately and say something you regret.

Skill 2:  Self-Monitoring
Being aware of what you’re doing and how you come across in the moment.
High Response
You notice you're interrupting and stop yourself.
Low Response
You interrupt people without realising.

Skill 3:  Working Memory
Holding information in your mind long enough to use it.
High Response
You remember instructions and don't need reminders.
Low Response
You forget instructions shortly after hearing them.

Skill 4:  Task Initiation
Being able to start tasks without getting stuck or avoiding them.
High Response
You start a task even if you don’t feel like it.
Low Response
You keep putting it off and struggle to begin.

Skill 5:  Metacognition
Understanding how you think and adjusting your approach.
High Response
You notice something doesn’t work and try another way.
Low Response
You keep doing the same thing when it doesn't work.

Skill 6:  Planning & Prioritising
Working out what needs to be done, in what order, and when.
High Response
You focus on the most important tasks first.
Low Response
You do easier or shorter tasks and avoid important ones.

Skill 7:  Organisation
Keeping things structured so they’re easy to manage.
High Response
You know where certain items are and find them easily.
Low Response
You often lose things and feel disorganised.

Skill 8:  Timekeeping (Time Blindness)
Understanding and managing time effectively.
High Response
You plan ahead and arrive on time.
Low Response
You lose track of time and often run late.

Skill 9:  Emotional Control
Managing emotions so they don’t take over your actions.
High Response
You feel upset but respond calmly.
Low Response
Your emotions take over and affect your reactions.

Skill 10:  Attention & Focus
Staying focused on what matters and ignoring distractions.
High Response
You stay on task until it’s finished.
Low Response
You get distracted and jump between tasks.

Skill 11:  Stress Tolerance
Staying calm and able to cope under pressure.
High Response
You stay clear-headed during stressful situations.
Low Response
You feel overwhelmed and struggle to cope.

Skill 12:  Cognitive Flexibility
Adapting when things change or don’t go to plan.
High Response
You adjust your plan and move forward.
Low Response
You get stuck or frustrated when things change.

Closing Points
You can see from these explanations that executive function plays a huge role within our lives. Even though each skill is separate, they all interlink with each other—one way or another. Whilst every person with ADHD has significant impairment in their executive functioning skills, we are all unique!

As individuals we will have experienced, deciphered, and potentially accrued a skillset to support and overcome the barriers we face in each of these areas.

For example, you may have undertaken a timekeeping course and adapted a skillset to support you at work with planning and prioritising. Likewise, you may have a supportive co-worker you can talk to when you feel emotionally dysregulated, or you may even have software that helps you stay on track with your obligations and deadlines.

Before we can look at how to advance our skillset in each of these areas, it is helpful to first identify what our strengths are—and yes, there will be many!