How to Improve Executive Functioning Skills

If you’ve ever found yourself missing deadlines, struggling to stay focused, or procrastinating despite your best intentions, you’re not alone. These challenges often stem from executive functioning difficulties – skills that help us manage time, plan ahead, stay organized, and regulate emotions.  The good news is, these skills can be worked on and improved with  practice. Whether you’re a student, professional, or parent, boosting your executive functioning can lead to more productivity, less stress, and a better sense of control over your life.

What Is Executive Functioning

Executive functioning is a set of cognitive skills that help you plan, organize, remember instructions, manage time/space, take actions to achieve goals, and regulate emotions.  Those who struggle with executive functioning will likely struggle with chronic lateness, starting/finishing tasks, forgetfulness, poor-decision making and emotional outbursts. On the flip side, strong executive functioning helps you stay calm under pressure, adapt to change, and reach long-term goals more easily.  Those with ADHD and Autism Spectrum Disorder tend to experience difficulties in executive functioning, along with those who have had brain disorders such as Alzheimer’s disease, brain tumors and dementia.  

10 Strategies to Improve Executive Functioning

1. Break Down Big Tasks
   Trying to do everything in one shot can be overwhelming and discouraging.  Divide tasks into smaller, more manageable parts to make it feel less daunting.  
2. Use Visual Tools
   Planners, calendars, to-do apps, timers, and reminders are helpful tools to stay organized and remind you of tasks that need to get done. 
3. Practice Mindfulness
   Mindfulness skills, such as meditation and breathing techniques, can improve attention, focus and self-control.  This is helpful in becoming present and self-aware. 
4. Create Routines and Structure
   Predictability reduces anxiety and makes it easier to manage daily tasks, reducing decision fatigue.  
5. Practice Time Management
   Try techniques like the Pomodoro Method (25 minutes work, 5-minute break) or time-blocking to stay focused and avoid distractions.
6. Declutter Your Space
   A messy environment can be distracting and overwhelming.   Keep your workspace clean and organize it in a way that supports your tasks.
7. Train Working Memory
   Playing strategy-based games like chess and puzzles, or learning new skills can help enhance your working memory and stimulate your brain. 
8. Build Emotional Regulation Skills
   STOP, TIPP, and understanding primary and secondary emotions are great emotion regulation skills. Recognizing and naming your emotions helps you respond appropriately rather than react impulsively.
9. Exercise and Sleep
   Regular physical activity and quality sleep directly enhance cognitive functioning. Even a brisk 20-minute walk can help clear your mind and improve focus. 
10. Seek Support When Needed
    Trying to do all of this on your own can be challenging, and you don’t have to be alone.  Seeking support from a therapist or life-skills coach can be beneficial. Medication can also be an option to improve focus.