Executive Function Skills

Your Brain’s Command Center

Do any of these situations sound familiar?

  • Constantly running late despite your best intentions

  • Struggling to start tasks even when you know they're important

  • Finding yourself overwhelmed by a messy space but unable to begin organizing

  • Missing deadlines because you underestimated how long things would take

  • Feeling frustrated when plans change unexpectedly

  • Having great ideas but difficulty turning them into action

These are all examples of executive function challenges in daily life.

The good news? These skills can be developed and strengthened with the right strategies.

What are Executive Functions?

Think of executive functions as your brain's CEO. They coordinate everything from simple daily tasks to complex long-term projects. These skills work together to help you:

  • Plan your day

  • Keep track of time

  • Stay organized

  • Manage emotions

  • Complete tasks

  • Adapt to changes

Core Executive Function Skills

  • Self Awareness/Monitoring

    Awareness of your thoughts, feelings, and behaviors.

    Real-life example: Recognizing when you're getting overwhelmed in a busy environment

    Challenge: Not realizing you've spent three hours on social media instead of working

  • Working Memory

     The mental notepad that temporarily holds and manipulates information in our minds while working on tasks and making decisions.

    Real-life example: Remembering the steps to follow a recipe while cooking

    Challenge: Walking into a room and forgetting why you went there

  • Self Regulation/Emotional Control

    Helps you manage feelings and reactions from staying calm under pressure to expressing emotions appropriately across different situations.

    Real-life example: Staying calm when traffic makes you late

    Challenge: Becoming overly frustrated when technology isn't working

  • Time Management

    Planning and controlling time spent on daily activities.

    Real-life example: Getting ready for work efficiently in the morning

    Challenge: Consistently underestimating how long tasks will take

  • Planning/Prioritization

    Evaluating tasks and deciding which ones need attention based on importance and urgency.

    Real-life example: Creating a study schedule for finals week

    Challenge: Feeling paralyzed when faced with multiple deadlines 

  • Organization

    Starting and maintaining systems to track physical items and mental information

    Real-life example: Maintaining an orderly workspace

    Challenge: Losing important documents or frequently misplacing items

  • Task Initiation

    The ability to begin tasks without excessive delay or avoidance.

    Real-life example: Starting a big project without procrastinating

    Challenge: Putting off important tasks despite knowing their importance

  • Flexibility

    Adapting our thinking and behavior to changing situations - like mentally shifting gears when plans or approaches need to adjust.

    Real-life example: Adapting when your meeting gets rescheduled

    Challenge: Getting stuck when your usual routine is disrupted

  • Response Inhibition/Impulse Control

    The ability to pause and think before acting - stopping impulses like interrupting others or checking your phone.

    Real-life example: Staying focused during important conversations

    Challenge: Impulsively making purchases without considering consequences

How These Skills Impact Your Daily Life:

  • Morning Routine: Planning what to wear, remembering your schedule, getting out the door on time.

  • Work/School: Starting assignments, meeting deadlines, staying organized

  • Home Life: Keeping spaces tidy, managing household tasks, maintaining relationships

  • Personal Goals: Following through on commitments, developing healthy habits, achieving long-term objectives

Ready to strengthen your executive function skills?

Let's work together to develop strategies that work for your unique situation and goals.