Executive Functioning — Adult Skills Map

⚡

Task Initiation
& Follow-Through

Foundation Domain

Budding
Recognizing resistance Noticing when starting feels impossible without judging it
Budding
Breaking tasks into steps Identifying the very first, smallest possible action
Rising
Using external prompts Alarms, reminders, body doubling to begin tasks
Rising
Completing multi-step tasks Following through from start to finish with support
Flourishing
Self-initiated task completion Starting and finishing without external reminders
Flourishing
Prioritizing competing demands Deciding what matters most when everything feels urgent

🕐

Time & Self
Management

Self Domain

Budding
Time awareness Understanding that time passes even when not noticed
Budding
Using a clock or timer Anchoring activities to visible time markers
Rising
Building daily routines Consistent morning, evening, and transition habits
Rising
Estimating task duration Getting better at knowing how long things actually take
Rising
Calendar / time blocking Giving tasks a real home in the day
Flourishing
Managing transitions Moving between activities without extended shutdown
Flourishing
Planning ahead Anticipating future needs and preparing in advance

🧠

Cognitive
Flexibility

Cognitive Domain

Budding
Tolerating unexpected change Staying regulated when plans shift
Budding
Holding information in mind Working memory — keeping steps or details active
Rising
Shifting between tasks Stopping one thing and starting another without long recovery
Rising
Problem solving Generating more than one solution when stuck
Rising
Organizing information Keeping notes, files, and thoughts in accessible systems
Flourishing
Adapting to ambiguity Functioning when instructions or outcomes are unclear
Flourishing
Strategic thinking Connecting decisions now to outcomes later

🤝

Social
Navigation

Social Domain

Budding
Asking for help Identifying when you need support and saying so
Budding
Making and keeping appointments Scheduling, confirming, and showing up
Rising
Communicating needs clearly Saying what you need without shutting down or over-explaining
Rising
Managing conflict Expressing disagreement without shutdown or explosion
Rising
Reading social context Understanding what's appropriate in different settings
Flourishing
Building and maintaining relationships Reciprocal friendships, professional relationships
Flourishing
Self-advocacy Knowing your rights, needs, and how to represent yourself

💜

Emotional
Regulation

Emotional Domain

Budding
Naming emotions Identifying what you're feeling in the moment
Budding
Recognizing triggers Noticing what situations, sensations, or interactions affect you
Rising
Using a regulation menu Having go-to strategies that actually work for your body
Rising
Recovering from dysregulation Getting back to baseline without extended shutdown
Rising
Tolerating frustration Continuing a task even when it's hard or slow
Flourishing
Proactive regulation Managing your nervous system before things escalate
Flourishing
Impulse awareness Noticing urges and choosing a response rather than reacting

🏠

Life
Operations

Independence Domain

Budding
Basic self-care routines Sleep, hygiene, eating — consistently and with enough support
Budding
Financial awareness Knowing what money you have and what bills exist
Rising
Managing a household Groceries, cleaning, maintenance — systems that actually hold
Rising
Basic budgeting Tracking income, expenses, and knowing when you're short
Rising
Navigating systems Healthcare, benefits, government services — knowing who to call
Flourishing
Managing employment Showing up, communicating with employers, advocating for accommodations
Flourishing
Long-term planning Savings goals, career direction, housing stability over time