Executive Dysfunction: When Our Brain Has Trouble Using the Skills Needed to Achieve Goals

What is Executive Dysfunction?

Executive dysfunction is a deficit in one’s ability to use higher-order cognitive skills, such as planning, organizing, focusing, managing time, and controlling emotions. Those who struggle with executive dysfunction may have more difficulty getting started on tasks, finishing tasks, making decisions, following multi-step directions, remembering sequences of information, and not acting on impulses.

What Causes Executive Dysfunction?

Executive dysfunction can become a challenge for a number of reasons. It is often a symptom of certain neurodevelopmental disorders, such as ADHD or autism. It could also be associated with periods of depression and anxiety, which may impact focus, concentration, and memory. However, all humans have different abilities, strengths, and challenges when it comes to their executive functioning. Some days it may be easier to use these higher-level processes than others. This could be due to things like stress or life changes. 

What Can I Do If I’m Struggling with Executive Dysfunction?

There are certain tips and tricks some people lean on to help bridge the gap in their executive functioning. However, it is important to explore what strategies work best for you and your unique brain. Below are specific elements of executive functioning that may become a challenge, accompanied by strategies one can try to attempt to lighten the load.

Activation and focus: difficulty organizing tasks and materials, getting started on a new project, switching from one task to another, maintaining effort and attention, hyper-focusing on a project, and knowing how much time a task will take.

• When a task seems daunting, first commit to doing just one small aspect of the task or doing the task for just 5 minutes.
• Use a “body double” (i.e., have another person in the room working simultaneously to create a productive atmosphere).
• When completing an involved task, break it up into time slots (e.g., 15 minutes of work, 5-minute break) using a timer.
• Limit the influence of distractions whenever possible, this may mean sitting in a location where there are fewer opportunities for distractions or listening to music or using noise-cancelling headphones.
• Putting a timer on when there is a risk of getting stuck or hyper-fixated on a task (e.g., when doing an activity, set a timer for 30 minutes).

Working memory: difficulty remembering pieces of information as they are presented to you and getting lost or stuck with information recall or recognition.

• If expected to do a large sequence of steps, try doing one piece at a time rather than doing it all in succession.
• Create lists and logs of expected tasks.
• Give yourself external cues (e.g., visual aids, timer, reminders).
• Reduce multi-tasking, try to do one project or task at a time to lessen the amount of information your brain is holding.

Organization: difficulty keeping track of belongings, planning ahead, prioritizing tasks, and scheduling.

• Using a physical notebook, sticky notes, a planner, or a calendar to remember dates and appointments.
• Finding virtual organizational tools (Routinery, todoist, HabitNow, OFFTIME, Microsoft OneNote, Microsoft To Do, Monday.com, Forest).
• Setting realistic “SMART” goals (specific, measurable, achievable, relevant, time-bound). 
• Having one familiar place to keep frequently lost belongings, or using an AirTag to easily locate lost items.
• Make a list of tasks and then organize by order of priority, or by order of difficulty, and tackle from there. 

Emotional dysregulation: having difficulty maintaining emotional regulation, reacting quickly and disproportionately to stress, frustration, or upset.

• Using mindfulness strategies and grounding techniques (e.g., deep breathing, labelling emotions, engaging senses with the 5-4-3-2-1 exercise).
• Creating a consistent structure and routine to reduce unpredictability and the potential for triggers.
• Utilizing mechanisms of self-care, such as regular exercise, eating well, leaning on hobbies and interests and social support.

Impulse control: difficulty resisting urges and impulses, acting quickly, and making decisions without thinking ahead.

• Identifying triggers (i.e., certain locations, people, and scenarios).
• Creating barriers to impulsive acts (e.g., leaving your wallet in the car when entering a store).
• Develop alternative outlets or additional things to try when urged to act impulsively.
• Practice delayed gratification (i.e., if you are seeking a rewarding activity or object, practice waiting a period before indulging).