Ever feel like stress takes over your entire day before you even get started?
You're not alone. Stress has a way of creeping in, messing with your focus, and leaving you feeling drained. But here's the good news—there's a way to fight back. Strengthening your executive functioning skills can help you regain control, make better decisions, and keep stress from running the show.
Understanding Executive Functioning
Think of executive functioning as your brain’s command center. It helps with organization, focus, self-control, and emotional regulation. When stress kicks in, these skills tend to break down—making it even harder to get through the day.
Dr. Jason Selk and Dr. Ellen Reed emphasize the importance of mental training to strengthen these skills. By practicing specific habits, you can improve how your brain handles stress and pressure.
Start With Small, Daily Wins
One of the simplest ways to build executive functioning skills is by focusing on small victories. Completing a task, no matter how minor, gives your brain a sense of accomplishment. This momentum builds confidence and reduces stress over time.
Something as simple as using a dedicated journal to track daily wins can make a huge difference. Writing down successes trains your brain to focus on progress instead of overwhelm.
Use Visualization to Stay on Track
High performers—from athletes to CEOs—use visualization to stay focused under pressure. When stress starts creeping in, take a moment to picture yourself successfully handling the situation. This mental practice strengthens your ability to stay calm and make clear decisions.
Research supports this strategy. According to this article, visualization rewires the brain, making it easier to execute tasks with confidence.
Develop a Non-Negotiable Routine
Stress often comes from feeling like everything is unpredictable. Having a simple, structured routine gives your brain a sense of stability. It doesn’t have to be complicated—just something you commit to daily.
For example, the 4-minute mental toughness ritual helps you start the day with focus and clarity. When you make this a habit, your brain learns to handle stress more efficiently.
Limit Decision Fatigue
Ever feel mentally exhausted before lunch? That’s decision fatigue. The more choices you have to make, the harder it is to stay focused.
A simple fix? Automate decisions whenever possible. Plan meals in advance, create a structured morning routine, and set up reminders for important tasks. This keeps your brain from getting overwhelmed and frees up energy for what really matters.
Practice Stress-Resistant Thinking
Dr. Ellen Reed often talks about the importance of training your brain to focus on solutions instead of stress. One powerful way to do this is by using a focus filter. Instead of dwelling on what’s going wrong, redirect your thoughts to what you can control.
This isn’t about ignoring problems—it’s about strengthening the part of your brain that helps you stay clear-headed under pressure.
Final Thoughts
Stress isn’t going anywhere, but you can train your brain to handle it better. By building your executive functioning skills, you’ll feel more in control, more focused, and better equipped to handle whatever comes your way.
Want a simple way to start? Try tracking your daily wins with a dedicated journal. Small steps lead to big changes.
References
- "How Visualization Can Help You Achieve Your Goals." Psychology Today, https://www.psychologytoday.com/us/blog/the-athletes-way/202003/how-visualization-can-help-you-achieve-your-goals
- "How to Train Your Brain to Focus on What Matters." Psychology Today, https://www.psychologytoday.com/us/blog/rewired-the-psychology-technology/202201/how-to-train-your-brain-to-focus-on-what-matters