Strengthening your Skills: Executive Function Style

Executive function (EF) skills are the managers of our brains. When our brain tells our body to carry out a task, our EF skills are the ones that carry it out. They help the body with managing and organizing our thoughts, actions, and goals. They play a significant role in our ability to plan, prioritize, and complete tasks. Whether you're a student, a professional, or simply seeking personal growth, developing strong EF skills can enhance your productivity and overall well-being.

It is important to understand that EF skills are not unchangeable. Instead, they are flexible skills that are similar to our muscles. They can become stronger when you work on and practice them. Like your body when you are exercising, you cannot expect these skills to become strong overnight. Instead, you want to work on these skills consistently for them to grow. If you want to strengthen your EF skills as a whole, you need to exercise each area. You do not go to the gym and do an arm workout with the expectation that your leg muscles will automatically grow stronger too. The same goes for EF skills. There are ways to practice and strengthen your EF skills as a whole. Some strategies to strengthen executive function skills include to:

1. Set Clear Goals: Begin by defining your goals. One of the biggest issues I see with clients is that they are unaware of their personal goals. When asked what their goals are, clients draw a blank. Taking the time to determine what your goals are can help provide direction for the rest of your daily activities. his approach improves planning and organization skills, allowing you to stay focused and motivated.

2. Create Routines and Schedules: Establishing regular routines and schedules provides structure and consistency. Again, start by thinking of your week. Do you normally save all your chores for Friday? Can you give yourself more free time during the weekend by adding 10 minutes of chores per day before dinner? By allocating specific times for tasks, you enhance time management skills and develop the ability to prioritize effectively.

3. Use Visual Cues and Reminders: Visual aids, such as calendars, to-do lists, sticky notes, or smartphone apps, serve as valuable reminders and prompts. I am a paper planner type of girl, however, there is a product for everyone. Sometimes it takes trial and error to find the best method for you. Once you do this tool will support memory, organization, and attention, ensuring that important tasks and deadlines are not overlooked.

4. Practice Mindfulness and Self-Awareness: Engage in mindfulness exercises to grow present-moment awareness and develop self-awareness. Having trouble with executive function skills is often paired with anxiety, self-doubt, and low self-confidence. Understanding your strengths, weaknesses, and triggers empowers you to make informed decisions and regulate your behavior more effectively.

5. Break Tasks Down: When you are faced with complex tasks, break them down into smaller, more manageable steps. You may have heard me say this before, but that is because this tip is one of the most helpful. Students often struggle with doing this task as they tend to leave assignments to be finished closer to their deadline. Avoiding procrastination by breaking down tasks fosters planning, problem-solving, and task initiation. By tackling one step at a time, you lower the risk of becoming overwhelmed and increase the likelihood of successful completion.

6. Build Self-Monitoring Skills: Regularly look at your progress, reflect on your performance, and identify areas for improvement. Practicing this could look like talking with a coach, writing in a journal, or even talking to yourself once you get your grade back or task completed. Developing self-monitoring skills enhances metacognition—the ability to think about your thinking—which enables you to evaluate your actions and make adjustments accordingly.

7. Utilize External Supports: Take advantage of external tools and strategies to assist your executive function skills. Digital organizers, timers, task management apps, or following a coach or mentor on social media who specializes in EF skills can provide valuable guidance and support. For example, I often post helpful tips and reminders on Tik Tok and Instagram that can remind you of a strategy you can try or a goal you can reach!

8. Exercise and Get Enough Sleep: Physical exercise and adequate sleep are vital for brain function. It is a tale as old as time. Exercise and sleep are important for many areas of your life, but especially EF skills. Have you ever noticed how when you are overtired you are a little more silly, sluggish, or spacy? Engaging in regular exercise and ensuring restful sleep improves focus, attention, and overall cognitive performance, benefiting your executive function abilities.

9. Practice Task Switching: Engage in activities that require you to switch between different tasks or projects. Task switching could look like planning your study sessions so that you spend 20 minutes on each subject, multi-tasking around the house, playing strategy games, or my favorite cooking or baking! Switching between tasks enhances cognitive flexibility—the ability to shift attention and adapt to new situations. By challenging yourself to switch gears, you develop resilience and adaptability in managing multiple demands.

10. Seek Professional Help if Needed: If your executive function difficulties significantly impact your daily life, consider seeking professional help. Psychologists, therapists, or specialists in EF skills can provide tailored strategies and interventions to address your specific needs. Coaches can be very helpful when you do not know where to start. It may seem scary to admit your weaknesses to a coach, but you will soon find that we become your biggest cheerleaders and want nothing more than to see you succeed!

Strengthening your executive function skills is a journey that requires time, practice, and patience. By practicing these strategies, you can enhance your ability to plan, organize, and execute tasks effectively, and see an improvement in your daily life. Remember, progress may be gradual, but each step forward is a demonstration of your growth. Embrace the process and celebrate your achievements. If you are looking for a place to start, send me a message to set up a free consultation. Then we can get an idea of where you are struggling and create a potential game plan. Unlock your full potential by strengthening your executive function skills, and watch yourself achieve your goals!