Ever feel like you’re constantly playing catch-up, forgetting important tasks, or struggling to stay focused?
If so, you might be dealing with poor executive functioning. These skills—like planning, organization, time management, and impulse control—help us navigate daily life. When they’re out of sync, everything from work to personal relationships can suffer.
What Does Poor Executive Functioning Look Like?
It’s easy to write off disorganization or procrastination as just being "bad at adulting," but executive dysfunction runs deeper. You might:
- Struggle to start or finish tasks
- Forget deadlines or appointments
- Find it hard to prioritize
- Get overwhelmed by too many choices
- Have trouble regulating emotions
Simple Habits to Strengthen Executive Functioning
Improving executive function isn’t about working harder—it’s about working smarter. Here are some simple, science-backed strategies:
Start Small and Build Momentum
Overhauling your entire routine overnight? Not realistic. Instead, focus on small wins. Something as simple as using a dedicated journal can help with organization and accountability.
Use External Cues
If remembering things is a challenge, external reminders are your best friend. Sticky notes, alarms, and even verbal cues can reinforce tasks. The goal is to offload mental clutter so your brain can focus on doing instead of remembering.
Make Planning a Daily Ritual
Taking just a few minutes each morning to outline priorities can shift your mindset from reactive to proactive. Try our 4-minute daily ritual to set the tone for your day.
Managing Emotional Regulation
Executive dysfunction isn’t just about task management—it also affects emotions. If small frustrations trigger outsized reactions, you’re not alone. Self-awareness is key here. Taking a step back, naming emotions, and practicing breathing techniques can all help rein in impulsive reactions.
Train Your Brain with Mental Exercises
Like any muscle, your brain gets stronger with practice. Exercises like visualization, mindfulness, and mental contrasting can improve focus and problem-solving. One method that’s been incredibly effective is the "relentless solution focus"—a technique used by top athletes and business leaders to shift from problems to solutions instantly (Psychology Today).
When to Seek Professional Support
Sometimes, executive dysfunction stems from conditions like ADHD, anxiety, or depression. If daily struggles feel overwhelming, reaching out to a therapist or coach who specializes in executive function can make a world of difference (ADDitude Magazine).
Take Control—One Step at a Time
Fixing executive dysfunction isn’t about perfection—it’s about progress. Small adjustments, the right tools, and consistent practice can help you regain control over your time, energy, and focus.
References
- "How Executive Function Impacts Goal-Directed Persistence." Psychology Today. https://www.psychologytoday.com/us/blog/the-athletes-way/202002/how-executive-function-impacts-goal-directed-persistence
- "What Is Executive Function Disorder?" ADDitude Magazine. https://www.additudemag.com/executive-function-disorder-what-is-it-symptoms-treatment/