Imagine your brain as a bustling office. Executive functioning is the project manager, tasked with keeping everything running smoothly—juggling schedules, keeping tabs on tasks, and shouting reminders like, “Don’t forget the dentist at 3!” When it works, life is chef’s kiss. When it doesn’t? Chaos. Let’s break it down.
What Is Executive Functioning? (And Why Should You Care?)
Executive functioning refers to a set of mental skills that help you:
Plan: Like figuring out how to cram five errands into one afternoon.
Organize: Think Marie Kondo, but for your thoughts.
Focus: Staying on task even when TikTok is calling your name.
Self-Regulate: Managing your emotions when your Amazon package is late (again).
These skills develop throughout childhood and into your 20s, but they don’t always come naturally—especially for neurodivergent folks like those with ADHD or autism.
The Big Three: Key Components of Executive Functioning
Working Memory: The mental Post-it note that helps you remember where you parked or what you need at the grocery store.
Cognitive Flexibility: The ability to roll with the punches, like when your favorite coffee shop runs out of oat milk.
Inhibitory Control: A fancy way of saying self-control—like resisting the urge to binge Netflix instead of working.
Signs of Struggling Executive Functioning
Struggles with executive functioning can show up in subtle (and not-so-subtle) ways:
Forgetting assignments, appointments, or important dates.
Starting a task, then abandoning it halfway because you got distracted.
Procrastinating until the last possible second. (Hello, adrenaline-fueled all-nighters!)
Feeling overwhelmed by decisions, even simple ones like what to eat for lunch.
Why Do Some People Struggle More Than Others?
Blame it on a mix of factors, like genetics, brain development, or environmental stress. Neurodivergent individuals, particularly those with ADHD, often face unique challenges with executive functioning.
Fun Fact: The prefrontal cortex, where these skills live, isn’t fully developed until your mid-20s. So, if your teen acts like their brain is on a coffee break—well, it kind of is.
How to Support and Improve Executive Functioning
If your (or your child’s) executive functioning needs a boost, try these strategies:
Use Visual Tools: Calendars, sticky notes, and apps like Trello can help externalize memory and keep tasks on track.
Break It Down: Chunk big tasks into smaller, bite-sized pieces. Writing a term paper? Start with “Choose a topic” instead of “Write paper.”
Create Routines: Consistency helps reduce decision fatigue. Think of routines as autopilot for your brain.
Practice Self-Regulation: Teach coping strategies like deep breathing or mindfulness to manage emotional responses.
Seek Professional Support: Therapists or executive function coaches can provide tailored strategies for improvement.
Final Thoughts
Executive functioning is the unsung hero of everyday life. When it’s strong, everything clicks. When it’s not, even simple tasks can feel like scaling Everest. The good news? These skills can be strengthened with practice, patience, and the right tools.
Need expert advice on executive functioning challenges? Call or text 614-470-4466, email admin@achievepsychology.org, or visit www.achievepsychology.org.
Works Cited
Barkley, R. A. (2011). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.
Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168.
Dawson, P., & Guare, R. (2018). Smart but Scattered: The Revolutionary "Executive Skills" Approach to Helping Kids Reach Their Potential. Guilford Press.
Zelazo, P. D., & Carlson, S. M. (2012). Hot and cool executive function in childhood development. Child Development Perspectives, 6(4), 354-360.
Anderson, V., et al. (2001). Assessment and development of executive functioning during childhood. Child Neuropsychology, 7(2), 73–92.
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