She Rocks the Spectrum

Mapping Your Executive Skills

'Executive function' isn't a single ability you have more or less of — it's a cluster of about twelve distinct skills. Most people, neurodivergent or not, are strong in some and stretched in others. Mapping yours by name turns a vague sense of 'I'm bad at adulting' into something specific and workable.

Strengths first: This is not a deficit checklist. Everyone has executive-skill strengths AND stretch areas. Knowing your strong ones is as useful as knowing the hard ones — you can often lean on a strength to prop up a weakness.

Rate Each Skill

For each of the twelve, rate how strong it is for you (1 = real struggle, 10 = genuine strength). Don't overthink — first instinct is usually right.

Response Inhibition — thinking before I act or speak
Rate from 1 to 10: ____

Working Memory — holding info in mind while doing something
Rate from 1 to 10: ____

Emotional Control — managing feelings to keep going on a task
Rate from 1 to 10: ____

Task Initiation — starting without undue procrastination
Rate from 1 to 10: ____

Sustained Attention — staying with a task despite distraction or boredom
Rate from 1 to 10: ____

Planning / Prioritization — making a roadmap and picking what matters
Rate from 1 to 10: ____

Organization — keeping systems for tracking info and materials
Rate from 1 to 10: ____

Time Management — estimating and staying within time
Rate from 1 to 10: ____

Flexibility — revising plans when things change
Rate from 1 to 10: ____

Metacognition — stepping back to observe and adjust myself
Rate from 1 to 10: ____

Goal-Directed Persistence — following through despite competing pulls
Rate from 1 to 10: ____

Stress Tolerance — coping with uncertainty, change, and demand
Rate from 1 to 10: ____

Your Profile

My 2-3 STRONGEST executive skills (highest ratings):
______________________________________________

My 2-3 STRETCH executive skills (lowest ratings):
______________________________________________

Where does my weakest skill cost me the most in daily life?

______________________________________________
______________________________________________
______________________________________________

Build the Supports

Executive skills improve far more from changing the environment than from 'trying harder.' Pick the supports that fit your hardest skill.

• [ ] Off-load memory: calendars, to-do lists, whiteboards, reminder apps
• [ ] Reduce distractions: change my physical/social environment, noise control
• [ ] Change the task: make it shorter, build in breaks, add something to look forward to
• [ ] Make time visible: timers, alarms, time-blocking, Pomodoro
• [ ] Use templates and default routines so I'm not deciding from scratch
• [ ] Lower the start cost: just do step one to build momentum
• [ ] Build in rewards: something to look forward to when a piece is done
• [ ] Use checklists and 'what's my plan / how did I do?' self-questions

Your First Move

The one executive skill I'll support first:
______________________________________________

The specific support I'll put in place this week:
______________________________________________

Source: The twelve-skill executive-function taxonomy here is from the work of Peg Dawson and Richard Guare. The ratings, prompts, and supports are our own; their full Executive Skills Questionnaire and books go much deeper.

A gentle note: This worksheet is a learning tool, not treatment. If your relationship currently includes abuse, ongoing harm, or active crisis, please work with a qualified couples therapist instead.