Tools to Promote Executive Function
Do work and other important tasks in your life feel like a mountain you have to climb, requiring a certain amount of willpower to tackle? Are you prone to missed deadlines and putting off important tasks for an embarrassingly long time? Executive function is like the brain’s command center; it helps us plan, organize, regulate emotions, and follow through on tasks. When executive function is challenged (hello, neurodivergent individuals!), even simple tasks can feel overwhelming. The good news? There are accessible, practical tools and strategies that can help build structure, conserve energy, and create more consistency in your day. Let’s take a look!
Start With the Basics: Energy Management
Executive function depends on having enough fuel in the tank. If you’re running on empty, every decision feels harder. A few foundational habits can make a big difference:
Build in a routine. Consistency creates predictability, which reduces the mental load of decision-making.
Start strong with breakfast. Balanced meals give your brain and body steady energy.
Hydrate. Drinking water regularly helps with focus and reduces fatigue.
Monitor caffeine. A little can sharpen focus, but too much may lead to energy crashes or anxiety flare-ups.
Think of these daily habits as funneling your energy—giving you more control over how and where to spend it.
Use External Supports
Instead of relying on memory or willpower, use external supports to keep you on track. We’re lucky to live in a time with awesome and accessible tools to support you.
Visual timers. There are simple phone apps to make the passage of time visible, helping you stay grounded and avoid hyperfocus or time-blindness.
The Pomodoro method. The name of this approach sounds fancy, but it’s fairly straightforward: you’ll work in short, focused bursts of 25 minutes, with 5-minute breaks in-between. This rhythm helps tasks feel manageable and makes it easier to get started, because instead of facing down an entire task, you make the personal agreement to work for 25 minutes.
Body doubling. Working alongside someone, whether in person or virtually, can provide accountability and make difficult tasks easier to begin. There are also body doubling videos on YouTube, including some using the Pomodoro method! That’s doubly-helpful.
Experiment and Personalize
Not every tool will work for every person. The key is to try different approaches and notice what feels supportive. Some people thrive with rigid structure, while others need flexible systems that allow for shifting energy levels.
If you want help decoding the preferences and challenges of your own brain and routine, a counselor can help you identify your strengths, experiment with strategies, and find a rhythm that works for you. AIM Counseling specializes in working with neurodivergent individuals to help them thrive: reach out today for a free consultation!
