Have you ever felt like your brain just won’t cooperate with you?
It’s like you know what needs to be done, but actually doing it feels impossible. Maybe you start projects but can’t finish them. Maybe you forget appointments, struggle to stay on task, or feel completely overwhelmed when faced with even small decisions. That’s what happens when executive functioning isn’t working at full capacity.
What Exactly Is Executive Functioning?
Executive functioning is basically the *control center* of your brain. It’s what allows you to plan, organize, manage time, and regulate emotions. When it’s working well, you can focus, stay on track, and make decisions more easily. But when it’s struggling, even the simplest tasks feel like climbing a mountain.
Dr. Jason Selk and Dr. Ellen Reed often talk about how stress and anxiety can take a serious toll on executive functioning. When your brain is overloaded, it doesn’t matter how much you want to be productive—your ability to focus and follow through is compromised.
Why Do People Lose Executive Functioning?
There are plenty of reasons why executive functioning can decline. Chronic stress, lack of sleep, and even just getting older can make a difference. But one of the biggest factors? **Burnout.**
When you're constantly pushing yourself without rest, your brain eventually fights back. And unfortunately, this can lead to what feels like a permanent state of brain fog. Some researchers have even linked executive dysfunction to long-term effects of trauma, ADHD, and other neurological conditions (*more on that here*).
How Can You Restore Your Executive Functioning?
Thankfully, there are ways to get it back. It’s not about forcing yourself to “try harder.” Instead, the key is to *work with* your brain rather than against it.
Use a Structured Routine
One of the easiest ways to support executive functioning is by creating *structure*. Your brain thrives on predictability. Having a set morning or evening routine can make a massive difference in how well you manage your day.
If you’re not sure where to start, something as simple as a *dedicated journal* can help bring clarity and consistency to your daily life.
Try the “One-Thing” Rule
Overwhelm often happens when you try to focus on *everything* at once. Instead, pick just *one thing* to focus on at a time. Whether that’s answering an email, tidying up one small area, or making a simple decision—keeping things manageable is key.
Dr. Ellen Reed has mentioned how narrowing your focus can significantly improve follow-through. Instead of worrying about the big picture, just ask yourself: *What’s the next step?* (*here’s why that works*).
Reduce Mental Clutter
Ever feel like your brain is running a million tabs at once? That’s a classic sign of executive dysfunction. One of the best ways to reset is to *declutter* your mind. Write things down. Set reminders. Use lists to keep track of tasks instead of relying on memory.
That’s exactly why we built the *LevelUp Game Plan app*—to give your brain the structure it needs without adding more stress.
Prioritize Sleep and Movement
Sleep deprivation and lack of movement are two of the biggest culprits when it comes to brain fog. Studies have shown that getting *consistent* sleep and regular physical activity can drastically improve executive functioning.
Even if you don’t have time for a full workout, just getting outside for a short walk can help reset your brain and improve focus.
Final Thoughts
Executive functioning isn’t just about productivity—it’s about feeling *in control* of your life. If you’ve been struggling with brain fog, forgetfulness, or difficulty following through, know that you’re not alone. And more importantly, there are ways to get back on track.
Start small. Focus on one habit at a time. And if you need help staying consistent, check out the *LevelUp Game Plan app*—because taking care of your brain shouldn’t feel like just another task.
References
- "Executive Function Disorder and ADHD: Understanding the Connection." ADDitude Magazine. https://www.additudemag.com/executive-function-disorder-adhd-explained/
- Ratey, John J. "How Executive Function Helps Your Brain Get Things Done." Psychology Today, June 2017. https://www.psychologytoday.com/us/blog/the-athletes-way/201706/how-executive-function-helps-your-brain-get-things-done