Have you ever felt overwhelmed by the simplest tasks, like getting out of bed, answering emails, or even making dinner?
If you've been feeling like no matter how hard you try, you just can't seem to stay on top of things, you may be dealing with executive dysfunction. As a parent myself, I know how easy it is to feel like you’re juggling too many things at once, especially when it feels like your mind and body are constantly out of sync. Executive dysfunction isn’t just about forgetfulness or being “lazy” — it’s about how our brain functions when it comes to organizing, planning, and following through on tasks. When these processes aren't functioning well, life can quickly become a struggle.
I want to be clear — executive dysfunction is not just an occasional problem. It’s an ongoing challenge that affects many areas of life, especially for parents. And, more often than not, it’s tied to stress, anxiety, burnout, and other mental health challenges. It’s something I see often in my work, and it’s something I’ve experienced firsthand as well.
What Exactly is Executive Dysfunction?
Executive dysfunction is a term that refers to a group of cognitive difficulties that impact a person's ability to manage daily tasks and responsibilities. These can include trouble with organization, planning, time management, emotional regulation, and even impulse control. If you’ve ever found yourself losing track of time, forgetting an important task, or feeling like you just can’t make decisions, you’ve probably experienced some level of executive dysfunction.
I’ve spoken with many parents who feel like they're constantly behind, despite their best efforts. They’re not lazy. They’re not trying to avoid responsibility. The brain just isn’t helping them stay on track. One Reddit user I remember discussing this pointed out that "I can be on top of my work and responsibilities one day, and the next, I can’t even remember what I was supposed to do." This is exactly what executive dysfunction can feel like — a constant, unpredictable swing between productivity and struggle.
Signs You Might Be Experiencing Executive Dysfunction
Recognizing executive dysfunction in yourself can be tricky. It’s not always obvious and can easily be mistaken for laziness or a lack of willpower. I’ve seen it in many of my clients, and I can tell you it’s not something to brush off. Here are some signs to watch for:
- Poor time management: You’re constantly late, or you find yourself procrastinating until the last minute.
- Disorganization: Your home or workspace feels chaotic, and no matter how hard you try, you can’t seem to keep things in order.
- Difficulty following through: You start tasks, but you can’t finish them. Projects go unfinished, and things pile up.
- Difficulty focusing: You can’t seem to concentrate on one thing for very long, and your mind constantly jumps to something else.
- Emotional regulation problems: You may find yourself snapping at loved ones or feeling overwhelmed by emotions without a clear reason.
If any of this sounds familiar, you may be dealing with executive dysfunction. It’s important to understand that this is not something you’re doing on purpose. The brain isn’t working in the way it should, and that’s where the challenge lies.
How Can You Manage Executive Dysfunction?
Managing executive dysfunction is not about “trying harder.” It’s about finding strategies that help the brain stay on track. Here are a few techniques that I have found particularly helpful for parents:
First and foremost, I recommend *journaling* — but not just any journaling. Using a *dedicated journal* can be an excellent way to organize your thoughts and tasks for the day. This is something we’ve explored in our previous posts on journaling. It’s a way to break down your day into small, manageable tasks that you can check off, helping reduce the mental clutter that leads to procrastination.
Another way to combat executive dysfunction is by implementing *mindful parenting techniques*. As a parent, it’s easy to feel overwhelmed by the endless to-do lists, but being present and focused on the moment can help mitigate some of the stress. I’ve shared some *mindful strategies* for parents in this post here on the blog.
When It Feels Like Everything Is Just Too Much
If you feel like you’re carrying the weight of the world on your shoulders, you’re not alone. I’ve heard many parents talk about how they feel like they’re constantly *burned out* — and this is a major symptom of executive dysfunction. In fact, feeling “depleted” or unable to keep up with the demands of parenting and work is something that many people report when dealing with executive dysfunction. One of the Reddit users I encountered shared, "I feel like I’m running on fumes — like my body is physically there, but my brain isn’t cooperating." That feeling of being physically present but mentally distant is all too real.
If you’re struggling with burnout, it’s crucial to acknowledge it. You *can* get through this, but it requires taking proactive steps to care for yourself, like *setting boundaries* and practicing self-care routines. I’ve also written about *effective ways to battle low motivation* in my previous post here, which might give you a few ideas for managing your daily responsibilities with less stress.
Start Small, But Stay Consistent
It’s easy to get discouraged when you’re dealing with executive dysfunction. But remember, it’s not about being perfect. It’s about small, consistent steps to improve your executive functioning over time. *Breaking things down* into manageable pieces can really help. For example, instead of thinking about all the tasks you need to do today, focus on just one thing. What is the next task that needs your attention? Focus on that one, and then move on to the next. This approach can help prevent feelings of overwhelm that so often come with executive dysfunction.
It’s also helpful to *reach out for support* when you need it. Whether it's talking to a friend, seeking therapy, or using tools like our mental wellness app, it’s okay to ask for help when things get tough. There are resources out there to support you. If you haven't already, I highly recommend exploring our Level Up program, which focuses on mental wellness and stress management. You can get started here: Level Up Game Plan.
Conclusion
Executive dysfunction is a real struggle, especially for parents. But it doesn’t have to be something that controls your life. With the right strategies, tools, and mindset, you can improve your executive functioning and regain control over your daily responsibilities. If you recognize these signs in yourself, don't ignore them. There’s support out there, and there are practical steps you can take to improve your well-being.
References:
- "Executive Functioning Disorders," Psychology Today, https://www.psychologytoday.com/us/basics/executive-function
- "What Is Executive Function?" Verywell Mind, https://www.verywellmind.com/what-is-executive-function-4160623
- "How Executive Function Impacts Daily Life," ADDitude, https://www.additudemag.com/understanding-executive-functioning-disorders/