EP. 29: Executive Functioning Explained - Why ADHD Makes Everything Feel Impossible | ADHD with Jenna Free

Oct 13, 2025

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Join ADHD Groups starting October 20th - adhdwithjennafree.com/groups

Watch the free ADHD Regulation Masterclass (available until October 19th) - adhdwithjennafree.com/masterclass

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Chapters

00:00 ADHD Groups Are Open - Join Now 01:00 What is Executive Functioning? 02:00 Self-Regulation and Daily Life Management 04:00 Executive Functioning as Goal-Directed Action 05:00 Can You Increase Executive Functioning? 07:00 The Blindfold Analogy 09:00 Perception Changes Everything 11:00 The Cost of Chronic Fight or Flight 13:00 Client Success Story - PhD Dissertation 15:00 The Power of Believing Change is Possible 16:00 Action Step - Shifting Your Perception 19:00 Working Through Resistance

Summary

In this episode, I dive deep into executive functioning - what it is, why ADHDers struggle with it, and most importantly, whether you can actually improve it. I explain how being in chronic fight or flight dramatically impairs executive functioning by redirecting blood flow away from your prefrontal cortex. Using real client examples, I demonstrate how regulation work can dramatically increase your ability to focus, plan, and execute tasks. I share a powerful action step about shifting your perception from seeing a "brick wall" of tasks to a "brick path" you can take one step at a time. This episode challenges the belief that executive dysfunction is permanent and shows you exactly why regulation work is the key to unlocking your true cognitive capacity.

Action Step:

Practice shifting your perception this week. When you notice feeling overwhelmed by your to-do list or the day ahead (the "brick wall"), mentally lay it down as a "brick path." Identify just the one next step in front of you right now. Focus only on that present moment action, taking it one brick at a time. This trains your brain to think linearly, reduces overwhelm, and signals safety to your nervous system.

Takeaways

Executive functioning is the management system of your brain that coordinates thoughts and behaviors toward goals.
Key components include working memory, cognitive flexibility, and impulse control.
Fight or flight significantly impairs executive functioning by redirecting blood flow from the prefrontal cortex.
You likely don't know your true executive functioning capacity because you've been dysregulated since childhood.
Getting out of fight or flight removes the dampening effect on your cognitive abilities.
Your perception of tasks changes dramatically when dysregulated - everything feels overwhelming.
Being in chronic fight or flight means suffering all the negative effects without actual danger.
Real example: A client finished her PhD dissertation in 4 months after 2 years of being stuck.
Believing improvement is possible is the first critical step to making progress.
You can only take action in the present moment - hypervigilance about future steps is counterproductive.
Resistance to regulation work is normal and comes from your dysregulated system trying to protect you.

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