How to improve Executive Functioning

Executive functioning refers to skills that you use to manage every day tasks like making plans, solving problems, and adapting to new situations. The three main skills are working memory, cognitive flexibility, and inhibition control. Research suggests strong executive functioning skills make a difference in your mental and physical health as well as your quality of life. Poor skills can affect your ability to do well in school, find and keep a job, or have strong social connections. These skills develop during your lifetime, starting in infancy and often declining as you get older, but there are ways to keep and improve them. 

To improve your executive functioning, you can use external organizers (such as planners, lists, timers) for structure, break big tasks into small steps,  build consistent routines, get regular exercise (especially aerobic), practice mindfulness, optimize sleep/nutrition, and consider professional coaching or therapy for personalized strategies like CBT or ADHD management. You can find some talented and skilled PMHNPs at Blue Sage Wellness who specialize in executive functioning.

Strategies for Structure and Planning

• Use Planners and Lists:  Digital or paper calendars, checklists, and to-do lists help offload working memory.

• Break Down Tasks: Divide large projects into smaller, manageable steps to avoid overwhelm.

• Create Routines: Establish consistent daily routines to build automatic habits.

• Set Timers: Use timers for focused work sessions or to signal transitions between tasks (in example, the Pomodoro Technique).

• The 2-Minute Rule: Do tasks that take under two minutes to complete immediately to prevent procrastination.

Cognitive and Lifestyle Habits

• Mindfulness and Stress Reduction: Deep breathing, meditation, or journaling helps with emotional regulation.

• Regular Exercise: Aerobic activity and spots activate the prefrontal cortex, improving focus and inhibition.

• Optimize Sleep and Nutrition: Quality sleep and diet are fundamental for brain function.

• Practice Metacognition: Think about your thinking. Cooking or crafts can help you track steps in a process.

Activity-Based Skill Building

• Games: Board games, improv theater, or even video games can boost problem-solving skills and quick decision making skills.

• Sensory/Motor Tasks: Activities that require balance and coordination – such as martial arts or walking a line – can build focus.

• Creative Tasks: Arts, music, or finding unusual uses for objects foster flexibility.

Professional and Contextual Support

• Coaching/Therapy: ADHD specialists, counselors, or coaches can provide personalized strategies. Take the quiz to see who fits you best.

• Cognitive Behavioral Therapy (CBT):  A common type of talk therapy that can help retrain thought patterns and behaviors.

• Medication: For ADHD, stimulants can significantly improve focus and impulse control.

• Contextual Motivation: Link goals to personal values and environments to boost motivation.

Key Mindset Shift

Start Small: Introduce changes one at a time for lasting lifestyle integration, rather than quick fixes.