Putting the “Fun” in Executive Functioning: A DC Therapist’s Guide to the 8 Executive Functions
Written By: Katie Jacobi, LPC
If you’ve ever struggled with things like: keeping your room clean, finding the motivation to start or finish a task, remembering to turn in an assignment, remembering to take out the trash, or showing up on time, you may be struggling with executive functioning skills. Oftentimes individuals who struggle with ADHD find themselves challenged with a number of different executive functioning skills. Folks with ADHD struggle with executive functioning, though not everyone experiencing difficulty with executive functioning has ADHD. You don’t need to have an ADHD diagnosis to reap the benefits of improving executive functioning skills. We’re going to take a deeper dive into the eight executive functions, challenges that may arise with each one, and tools to improve executive functioning skills! Whether you’re in peak finals season, trying to meet a work deadline, or taking on the torture of life admin tasks, this post is for you!
So…. What Is Executive Function & Why Do Executive Functioning Skills Matter?
Executive function skills are a set of cognitive abilities that can help individuals plan ahead, stay focused, regulate thoughts and behaviors, stay organized, and achieve goals. We are not born with these skills, just the potential to develop them. Executive functioning skills are typically associated with the frontal lobes of the brain, which are the last parts of the brain to mature. When an individual struggles with executive functioning, this may lead to symptoms such as difficulty concentrating, impulsivity, disorganization, and difficulty following instructions. This, in turn, can have negative implications on academic and work performance, as well as interpersonal relationships. Executive functioning skills matter because they’re inextricably linked with acts of daily living, work, and school performance, and relationships; these are huge arenas of our lives, especially in young adulthood!
To better understand the importance of executive functioning skills, we’ll look at the eight most important executive functions, what they mean, and ways a DC area therapist can help you develop each of these skills. So, let’s have some fun with executive functioning!
The 8 Executive Functions
1.) Self-Control
The ability to stop and think before acting
Self-control is an executive function that allows individuals to control their emotions and behavior. It also allows them to resist impulses and delay gratification. When individuals have difficulty controlling their emotions or behavior, they may struggle to follow rules, stay on task, and manage their time. Interventions designed to improve self-control can have a positive effect on academic and work performance, as well as their social and emotional growth. Some of the ways folks can develop better self-control include practicing mindfulness, therapy tailored to improving this skill or engaging students in social and emotional learning activities.
2.) Self-Monitor
The ability to view and evaluate oneself
Self-monitoring enables folks to evaluate their performance or behaviors, recognize mistakes or errors, and make changes to correct them as needed. Self-monitoring can be especially beneficial for individuals who have difficulty focusing, remembering, or organizing. By tracking and reflecting on outcomes, individuals can become more self-reliant and self-assured. Self-tracking tools can include habit-tracking worksheets and apps, as well as behavioral logs, to identify where certain behavioral patterns occur and intervene when consistent triggers come into play.
3.) Emotional Control
The ability to manage feelings to achieve goals and complete tasks
Emotional control is what allows individuals to regulate emotions, effectively manage stress, and respond in alignment with certain situations. When we see challenges with emotional control, we may see impulsivity, avoidance, anger, and aggression. Emotional control skills can be built upon using grounding tools like breathing exercises, and relaxation techniques. Cognitive Behavioral Therapy tools can also be helpful here for allowing individuals to identify what negative thoughts lead to challenges with emotional control. When working on emotional control skills, you want to identify particularly activating events and ways to self-soothe and relax in real time. You can visualize what your desired behavior may be in some of these activating situations, and work toward that ideal.
4.) Flexibility
The ability to adapt to changing conditions by revising plans or changing strategies
Flexibility is the executive function that allows us to adapt to change, think outside the box when necessary, and alternate from one task to another. When an individual struggles with this executive function, they often have a fixed mindset about how things “should go” or “should look”, it’s difficult for these folks to live outside of their rigid ideas around what something is “supposed to” look like. This skill can be improved upon by gradual exposure to situations that force you outside the box. You may want to spend time thinking of multiple solutions to the same problem, or strategic task shuffling to practice a more flexible mindset when making sudden changes in the workplace or elsewhere.
5.) Task Initiation
The ability to start and finish tasks without procrastinating
Have you ever had to do something, but had trouble getting started on it? Yeah, so everyone? The good news, you’re not alone. The better news, there are practical tools to improve upon procrastination. Doing things like breaking tasks down into smaller more digestible pieces, and setting deadlines for the completion of each step toward completion is one way. This can help break down an overwhelming task that feels like Mount Everest into many tiny hills that feel overcomable. Time management techniques like the Pomodoro technique where you break things down into 25-minute chunks, with a five-minute break period after each 25-minute increment.
6.) Organization
The ability to develop and use systems to keep track of materials and information
Organizational skills are another executive function skill that’s integral for personal, professional, and academic success. The executive function refers to your ability to manage your time and resources so that you can complete tasks and reach your goals efficiently. For individuals who struggle with organization, it can be difficult to track their assignments, tasks, and deadlines. This can manifest itself in messy desks and backpacks, difficulty finding important documents, difficulty prioritizing, and difficulty managing their time efficiently to complete tasks. Using and creating organizational tools such as planners and calendars, as well as to-do lists, is a game changer. Learning how to break complex tasks down into smaller, easier-to-manage pieces, and prioritize them according to when they’re due, can help individuals complete tasks more efficiently and effectively.
7.) Working Memory
The ability to use information held in memory to complete a task
Working memory refers to an individual’s ability to hold and work with information in their memory in order to complete a task. Challenges with this executive function show up in the inability to follow instructions, problem-solve, or recall information. This can manifest in self-criticism, frustration, and poor performance at work and school. Working memory can be improved through problem-solving exercises, playing memory games, and challenging yourself to recall information throughout the day. Try taking a photo of the time you left the house in the morning, and see if you can remember the time by the end of the day. Remember gradual progress, not perfection, is key to improving working memory.
8.) Planning & Time Management
The ability to create steps to reach a goal
Last, but certainly not least, are the executive functions of planning and time management. These are absolutely critical toward academic and professional success, as well as interpersonal relationships. Difficulty with this skill involves missing deadlines due to poor planning or time mismanagement, consistently showing up late to meetings or class, and the anxiety that these perpetual challenges can create. To develop time management and planning skills, it’s important to use organizational tools to stay on track. Try out a few different systems, calendars, or apps that can keep you on track. Remember that all that matters is that your system works for you. A digital planner may be really effective for your colleague, but you may require a paper planner to better organize your time and plan ahead.
If You’re Now Feeling More Fear than Fun…
First, try not to panic. Remember, these are skills, not genetic traits. You can improve upon these skills. It’s also important to note how these skills build upon each other, when you’re working on improving organization, you may also see improvements in time management and planning, the skills can be fluid. A growth mindset can be an invaluable asset when working on executive functioning. If you’re still feeling lost on where to begin with executive functioning skill building, therapy can help! TSG therapists can help you identify your executive function challenges, identify patterns that keep you from making progress, and hold you accountable in working toward your executive functioning improvement goals!
Get Executive Functioning Support in Washington DC Today!
Executive Functioning Support in Washington DC can help you improve the 8 skills listed above. Whether you have ADHD or not you can benefit from working on developing these skills with an understanding therapist. At The Sterling Group, we will help you navigate self-control, self-monitoring, emotional control, flexibility, task initiation, organization, working memory, and time management. Follow these steps to get started:
Fill out our contact form so we can get connected
Schedule an appointment with an in-person or online therapist
Start putting the fun in executive functioning
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