What are Executive Functions?
Executive functions (EF) are a set of mental skills, located in the brain’s prefrontal cortex, that help us ‘execute’ everyday tasks. These skills enable us to plan, organise, make decisions, manage time, filter distractions, and control impulses. We rely on them for everything from getting dressed and packing a bag to completing work or school assignments.
We’re not born with fully developed executive functions — they grow and mature over time, typically reaching full development around the age of 25. These skills are crucial for learning, development, self-regulation and making good decisions.
Everyone has areas of strength and weakness when it comes to executive functioning. For some people, especially those diagnosed with ADHD or ASD, challenges in this area can make everyday tasks more difficult. These might include:
Keeping track of time
Estimating how long a task will take
Making and following through on plans
Getting started on a task
Staying focused and avoiding distractions
When these challenges persist, it’s common to feel frustrated or disheartened — especially when difficulties are misunderstood as laziness or a lack of ability. Understanding executive functioning can bring clarity and open the door to effective, supportive strategies.
How Executive Function Coaching Helps
Our brains are not fixed. While genetics play a role in our development and abilities, many of the skills we learn — and the habits we form — are shaped by our experiences and environment.
Neuroplasticity refers to the brain’s ability to adapt and change by forming new neural pathways. This flexibility allows us to shift habits, beliefs, and behaviours, and it plays a key role in improving executive functioning.
Watch this short video to learn more about neuroplasticity:
The good news is that while the brain is most adaptable during childhood and adolescence — a period when we can often make the biggest impact — executive function skills can continue to grow and develop throughout life.
Executive Function Coaching is a specialised form of support that helps children, young people, and adults actively build and strengthen these skills. Coaching can help with:
Improving time management and better regulating daily routines
Creating systems for prioritising goals, starting tasks, and turning procrastination into progress
Developing practical organisation strategies for everyday life
Building stress-management tools to support emotional regulation
What to expect from Executive Function Coaching
EF coaching is a collaborative and interactive process. Here’s what you can expect:
We’ll begin with an initial assessment to explore your needs, focusing on executive function strengths and areas for development.
Together, we’ll set goals and develop a tailored strategy to help you work towards them.
Sessions are typically held weekly for one hour via Zoom but can be shorter.
At the start of coaching, we may schedule additional short check-in sessions during the week to monitor progress and help motivation.
EF coaching can be short or long term, depending on your needs — ideally lasting at least three months, and longer where habit change is a focus.
Progress is monitored and reviewed regularly to support ongoing goal attainment.
Executive Function Coaching with Me.
As an executive function coach, my strength lies in understanding the unique challenges my clients face, and in being led by their individual needs and goals. I believe the coaching relationship is key, and I aim to create a trusting, open, and non-judgemental space.
Together, we work to set personalised, realistic, and achievable goals, supported by practical strategies. I recognise that change is rarely linear, and I adapt my approach with flexibility and creativity — developing a plan that evolves with you and remains sustainable over time.
Contact Me
Email: jenny@jennyjonescounselling.co.uk
Telephone: 07900843447
