Executive Functioning: The Silent Art of Controlling the Chaos
by Jillian Amodio, LMSW
For people raising neurodivergent children, the term “executive functioning” might be familiar from discussions with teaching staff or mental health professionals. Additionally, through managing their children’s issues, some adults have learned to identify their own past struggles with executive functioning; though these parents often lacked the support necessary to understand their brain function, recognize the impact it had on their social and academic circles, or develop tools and strategies necessary to work through obstacles. Knowing and understanding your own needs is the key to learning those techniques and finding success. What Is Executive Functioning? Executive functioning (EF) is how we manage our environment and process information. It includes various operations such as memory, impulse control, and flexible thinking. Developing executive functioning skills helps us process information, set goals, organize thoughts and projects, break tasks down into manageable segments, manage time, carry tasks to completion, and more. Who Struggles? EF skills, like any learned skill, take time and practice for anyone to develop. Our brains are complex organs that are not fully formed until the mid- to late twenties. Anyone can struggle from time to time with EF, but for people who have Attention Deficit Hyperactivity Disorder (ADHD), the struggle might be even more challenging. Signs that you might be struggling with EF can include a sense of “spacing out,” feeling unmotivated, difficulty starting a task (especially an undesired one), time management problems, trouble making deadlines, procrastination, feeling overwhelmed, forgetting or misplacing things, impulsive decision making, and memory difficulties.
EF dysfunction can impact all areas of our lives including education, work, social situations, and personal relationships. If as a child or adult you’ve ever been called lazy, disorganized, unmotivated, “a hot mess,” or “flaky,” just to name a few, there might be more than meets the eye. Competent, intelligent, kind, genuine, successful, and talented people struggle with EF all the time, and with the right support in place, you can take back control of your life. What Can We Do About It? So how do we develop stronger EF? Like most things worth doing, developing strong EF skills takes time and effort, as well as discovering what works for you as an individual. It can be beneficial to work with a therapist, EF coach, or organizational specialist, depending on your unique needs. Below are a few tips to get you started: • Use task management tools: planner, sticky notes, phone reminders, alarms, etc. • Break large goals in smaller segments. • Do not start a task without a plan.
• Focus on one task at a time. • Reward yourself for progress.
• Build in breaks to avoid fatigue and distraction. • Minimize distractions prior to starting a task. • Start and end the day with mindfulness or meditation. • Stick to a good sleep schedule. • Build in downtime. • Seek professional assistance. Regardless of where you are in your EF journey, please remember that we are only human. We are all capable of growth, and we are all deserving of guidance and grace.
34 | THE MOTHERLODE
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