Executive Functioning Strategies
Executive functions are the mental skills that help us plan, focus, remember, and manage our daily lives. We all have a range of capabilities when it comes to these skills and there may be sometimes when we particularly struggle with them, such as when we’re stressed, anxious or depressed, or if we have ADHD.
Working Memory
Working memory is our ability to hold onto information while we use it. We use working memory to remember why we walked into a room (oh right, that glass of water!), hold onto numbers we are manipulating in our head for simple math, and to bridge the space between someone asking us to do something and us actually doing it.
Some strategies to supplement our natural working memory:
Write it down - Use sticky notes, a whiteboard, or your phone
Break it up - Chunk information into smaller parts
Repeat it - Say directions or key details aloud to yourself until you’re finished with the information or are able to write it down
Visualize it - Picture the steps or make a quick sketch
Use reminders - Calendar alerts, alarms, or task apps can help free up mental space
Inhibitory Control
Inhibitions help us resist the impulse to buy the thing we shouldn’t, say the thing we shouldn’t, or put down the distraction getting in the way of completing an important task for work or for ourselves (e.g., doomscrolling instead of bed).
If you struggle with impulse control, try these techniques:
Parking lot list - Write down distracting thoughts and return later
Reduce distraction - Use website blockers or put your phone away when you need to focus or sleep
Practice pausing - Build a habit of taking a few deep breaths or counting to 10 before reacting.
Work in sprints: - Use a timer (like 25 minutes on, 5 minutes off) so that you can periodically pause and examine your priorities.
If-then plans - “If I want to check my phone, then I’ll stand up and stretch.”
Cognitive Flexibility
Cognitive flexibility is the ability to shift between tasks, adapt when things change, and redirect our attention to where we need it to be.
Some supplemental strategies:
Transition rituals - Pause, stretch, or jot a quick note before switching tasks
Reframe setbacks - Try “this is a change in plan” instead of “I failed”
Brainstorm options - Come up with two different ways to solve a problem before making a choice
Perspective shift - Ask, “How else could I look at this?”
Planning & Organization
Our ability to map out steps in a process, keep track of relevant details, and prioritize what is most important in any given moment is pretty crucial to actually getting the thing done.
If you’re having a hard time with this try:
Work backward - Start with your goal and list the steps in reverse order
Block your time - Put tasks into your calendar, not just on a list
Prioritize - Sort tasks into “must,” “should,” and “could”
Break it down - Turn big goals into micro-tasks
Use systems - Digital tools (Trello, Asana) or paper planners
Weekly reset - Review your list and calendar at least once a week
There are a LOT of different strategies here. The goal isn’t to jump into everything, it’s to take a look and see what you might start to experiment with.
Experiment, notice what helps, and adjust as you go.