The Functions of Communication: A Guide for Adults with Executive Functioning Challenges

Communication is at the core of how we connect with others, express our thoughts and feelings, and navigate daily life. However, for adults with executive functioning challenges—whether due to ADHD, anxiety, or other neurodivergent traits—communication can feel overwhelming, disorganized, or frustrating.

Executive functioning skills such as impulse control, mental flexibility, and emotional regulation play a crucial role in initiating conversations, organizing thoughts, and navigating social interactions. When these skills are impaired, communication struggles can arise. You may find yourself interrupting frequently, losing track of your point mid-conversation, or hesitating to ask for what you need. Social cues might feel confusing, and expressing emotions clearly can be a challenge. These difficulties can lead to misunderstandings, social anxiety, and frustration in both personal and professional settings.

Executive functions help us plan, organize, self-regulate, and adapt in conversations. They shape the way we express ourselves, interpret others, and engage socially. Understanding different communication functions can help you use language more intentionally, advocate for yourself, and feel more in control of your interactions.

The good news? Strengthening executive functioning skills can make communication feel easier and more effective. By using targeted strategies, you can express yourself more clearly, listen more attentively, and engage in conversations with greater ease and confidence.

In this guide, we’ll explore six primary functions of communication—requesting, protesting, describing, asking and answering questions, commenting, and expressing feelings. We’ll also break down how executive functioning challenges impact each area and share practical strategies to improve clarity, confidence, and connection in conversations.

Whether you’re a parent seeking strategies for your child, a professional looking to enhance workplace interactions, or an individual navigating your own communication struggles, these insights will provide actionable tools to help.

Requesting is one of the most fundamental communication skills. We request things all the time—whether it’s asking for help, ordering food, seeking clarification, or making a professional or personal request.

• Difficulty initiating – You may hesitate to ask for what you need, fearing you’ll be a burden.
• Over-explaining – Struggling to be direct and getting lost in too much detail.
• Forgetting to follow up – If someone doesn’t respond, you may forget to check back in.

• Use clear, direct language – Instead of hinting, try saying, “Can you help me with this?” or “I need more time to process this.”
• Set reminders – If you’re waiting on a response, schedule a follow-up reminder to check back in.
• Rehearse requests in advance – If you struggle with asking, practice with a trusted friend or write out what you want to say.

Protesting is just as important as requesting. It allows you to set boundaries, express discomfort, and reject things that don’t work for you. Whether it’s declining an invitation, speaking up about unfair treatment, or simply expressing a preference, knowing how to protest effectively is a valuable skill.

• People-pleasing tendencies – Saying yes when you really want to say no.
• Fear of confrontation – Worrying that setting a boundary will upset others.
• Difficulty articulating why – Struggling to explain your reasoning in the moment.

• Practice boundary-setting phrases – “I appreciate the invite, but I can’t make it this time.” or “I don’t have the bandwidth for that right now.”
• Use “I” statements – Instead of blaming or apologizing, say, “I need some quiet time right now.”
• Pause before responding – Give yourself a moment to think before automatically saying yes.

Questions are the foundation of conversations. They help us learn, clarify, and connect with others. Answering questions allows us to share information and contribute to discussions.

• Write down key questions in advance – Especially in meetings or social settings.
• Use conversational fillers – If you need time to think, say, “That’s a great question! Let me think about that.”
• Ask clarifying questions – “Can you explain that another way?” if something isn’t clear.

Expressing feelings is key to emotional well-being and healthy relationships. Whether you need to vent, share excitement, or communicate frustration, being able to express emotions effectively prevents misunderstandings.

• Bottling things up – Avoiding emotional expression due to fear of judgment.
• Over-explaining emotions – Struggling to keep emotions concise and clear.
• Not knowing what you’re feeling – Having difficulty identifying emotions in the moment.

• Use emotion labels – “I feel frustrated because…” instead of “I don’t know what’s wrong.”
• Check-in with yourself – Take a moment to identify what you’re feeling before speaking.
• Use prompts – “I need to process this out loud” or “Are you looking for advice or just someone to listen?”

Communication is more than just words—it’s how we connect, advocate for ourselves, and build relationships. When executive functioning challenges make communication feel overwhelming, it’s easy to retreat, second-guess yourself, or feel like you’re constantly playing catch-up in conversations. But the good news is that communication is a skill, and like any skill, it can be strengthened with practice, awareness, and the right strategies.

By understanding the six primary functions of communication—requesting, protesting, describing, asking and answering questions, commenting, and expressing feelings—you now have a framework to navigate conversations with more clarity and control. You don’t have to master everything at once; even small changes can lead to meaningful progress.

With time and effort, these adjustments will become second nature. Every time you pause before responding, advocate for yourself or use a new strategy, you’re strengthening your communication skills—and your confidence.

Communication isn’t about being perfect. It’s about being intentional, expressing yourself in a way that feels authentic, and finding connection in the process. Keep moving forward, one conversation at a time, and trust that your voice matters.

Improving communication is about growth. Each time you pause to gather your thoughts, assert a boundary, or clarify a message, you’re making progress. Over time, these small shifts build confidence, clarity, and connection. Keep practicing—you’re strengthening your communication skills with every step forward.