The executive function toolkit: helping you build better skills

Do you often find yourself delaying tasks, hopping between activities, battling disorganization, forgetting important things, misplacing items, feeling overwhelmed, or misjudging time commitments (often termed as time blindness)? Handling life's myriad of demands can be a real challenge. So, why do some effortlessly manage it all while others struggle? The key lies in a fundamental aspect: executive function.

What is executive function?

‍Executive functioning is the unsung hero behind our daily successes, influencing everything from planning our day to problem-solving complex issues. It's the powerhouse that enables us to manage time effectively, stay organized, regulate our emotions, and achieve our goals. While these skills are inherent from birth, their development is heavily influenced by various factors including experiences, environment, and exposure to trauma. Let's dive deeper into this cognitive superpower and explore how understanding and enhancing it can significantly impact our lives.

School of hard knocks

If your experience resembles mine, school was quite a challenge. From my early days in kindergarten, my backpack was a mess, I frequently forgot assignments, and I regularly got caught daydreaming or “spacing out” during class. As an adult, I was consistently late to work, my relationships suffered as I would forget to answer text messages or check my emails, and the concept of motivation seemed like a myth to me. I realized I needed help after a work incident where I faced repercussions for a sudden verbal outburst, highlighting my struggle with impulse control.

Crafting my arsenal: tools for success

I sought professional help, and through cognitive behavioral therapy (CBT), I learned there were ways to improve my executive function. I began to arm myself with the basic neurological equipment needed to develop these skills. By incorporating the six tactics below, I was able to develop a blueprint of the steps I needed to take to achieve my goals.

1. Identify your challenge: Pinpoint a specific daily activity posing a challenge and take note of your baseline performance level to gauge your progress.
2.Set realistic, specific goals: Define what you aim to achieve by honing this executive function skill.
3.Set a start date and a deadline: Establish a clear timeframe for accomplishing your goal and select a specific time to kick off your practice, with backup plans in case of unexpected events.
4. Craft a plan and visualize it: Create a detailed strategy outlining your approach and develop a visual or audible representation of your plan to keep it tangible and resistant to distractions.
5. Stick to the plan: Commitment is key; avoid making excuses and practice consistently, even if resistance arises.
6.Positive reinforcement: Be sure to incorporate positive reinforcement by outlining what, why, and how you're improving, along with visualizing the positive outcomes.

Lastly, if you benefit from accountability, let someone else in on your goals and plan so they can hold you accountable.

Finishing touches‍

‍As you continue to renovate and rebuild your executive functioning skills, remember that Rome wasn't built in a day. Improving these skills is a marathon, not a sprint; progress will not happen overnight, but every step, no matter how small, is a stride toward a more organized, efficient, and fulfilling life. Be kind to yourself, celebrate progress, and keep nurturing these skills—the results will undoubtedly be worth the effort.

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