Have you ever felt like your brain is working against you when trying to focus, plan, or stay organized?
That constant battle of remembering what you need to do, staying on task, and keeping your emotions in check—it all boils down to something called executive functioning. This is what allows us to set goals, manage time, and adapt when things don’t go as planned. Without strong executive function skills, even simple tasks can feel overwhelming.
Understanding Executive Functioning
Executive functioning is essentially the brain’s command center. It controls memory, impulse regulation, and the ability to shift between tasks. Dr. Jason Selk and Dr. Ellen Reed emphasize that strengthening these skills isn’t just for kids in school—it’s just as crucial for adults trying to balance work, parenting, and personal goals.
One of the biggest challenges people face is mental clutter. If you’ve ever found yourself forgetting appointments or struggling to stay focused at work, that’s a sign your executive function skills might need some work. Using a dedicated journal can help organize thoughts, making it easier to reflect on progress and improve focus.
Signs of Executive Function Struggles
Many people don’t realize they’re struggling with executive function until it starts impacting daily life. Do any of these sound familiar?
- Constantly forgetting important dates or tasks
- Struggling to prioritize what needs to be done first
- Feeling overwhelmed when making decisions
- Reacting emotionally instead of logically in stressful situations
If you’ve checked off more than one, you’re not alone. There’s a reason so many parents and professionals feel burnt out—executive function plays a huge role in stress and mental fatigue.
How to Improve Executive Function
The good news? You can strengthen these skills just like you’d build muscle at the gym. One effective strategy is creating small, repeatable routines. That’s why I always recommend the 4-minute daily ritual we teach—it helps reduce stress, sharpen focus, and improve resilience over time.
Another key is breaking big tasks into smaller, manageable steps. Instead of looking at an overwhelming to-do list, pick one thing and focus on completing that before moving on. This can prevent the mental paralysis that often comes with feeling like there’s too much to do.
Want more science-backed strategies? Here’s another article that dives into how to improve executive functioning skills in daily life.
How Executive Function Affects Parenting
One thing that often gets overlooked? How executive function impacts parenting. Kids learn by watching us, so if we’re struggling to manage emotions or stay organized, they pick up on that.
That’s why I always encourage parents to build habits that improve both their own executive function and their child’s. Something as simple as teaching kids to write down their goals can help them develop these skills early. Here's another article that explains how parents can help kids strengthen executive function.
Final Thoughts
Executive functioning is the foundation for success in work, parenting, and life. If you’ve been feeling scattered or overwhelmed, focusing on building better habits can make all the difference. The key is consistency—small, daily actions add up over time.
Try incorporating a structured journal or a simple daily ritual, and you’ll start noticing changes in how you handle stress, plan your day, and stay on top of what matters most.
References
- “Executive Function Strategies.” ADDitude, 2024, https://www.additudemag.com/executive-function-strategies/.
- “Helping Kids Who Struggle with Executive Functions.” Child Mind Institute, 2024, https://childmind.org/article/helping-kids-who-struggle-with-executive-functions/.