Is Your Brain Working Against You? Understanding Executive Functioning Challenges

Have you ever felt like there aren't enough hours in the day?

You write out your to-do list, but getting started feels impossible. Distractions keep popping up, and the list grows faster than you can tackle it.

This could be caused by a set of mental skills known as executive functioning. Executive functioning manages your thoughts and actions.

According to Dr. Adele Diamond, there are three key components:

1. Working Memory: This part of the brain helps hold information temporarily as you use it. Unlike long-term memory, working memory has a limited capacity. Imagine it like a mini whiteboard where you can jot down a few things at a time. It's important for daily activities, like following instructions and having conversations.
   

2. Inhibitory Control: This part of the brain helps resist distractions and impulses. It allows us to focus on tasks, and resist being tempted by that notification.
   

3. Cognitive Flexibility: This is our ability to adapt and shift gears. It helps switch between tasks and adjust plans when things change.

Some individuals experience executive functioning challenges. These can manifest differently depending on the individual.

Common Executive Functioning Challenges

Planning and Organization:

Setting priorities, creating schedules, and staying organized can feel like an ongoing struggle. You might look at a to-do list feeling overwhelmed, unsure where to begin. You may struggle to do large projects or stick to schedules. This can also look like messy living spaces, misplaced belongings, or difficulty keeping track of important information. This is often because working memory becomes overloaded, making it difficult to prioritize and break down tasks.

Task Initiation and Follow-Through:

Getting started on tasks can feel impossible, and maintaining focus can be even harder. Distractions become irresistible, and tasks easily get abandoned. People often struggle with procrastination, time blindness, or have difficulty staying on track. This is often due to inhibitory control, where your brain has a hard time ignoring distractions.

Attention and Focus:

Inconsistent focus can make it hard to concentrate for long periods. Remembering instructions, completing multi-step tasks, and keeping track of belongings can also be challenging. You might daydream or notice your mind wandering from one topic to the next, no matter how hard you try to prevent it. On the other hand, people with executive functioning challenges can also experience hyperfocus, the tendency to become fixated on a specific task or activity and neglect other responsibilities.

Emotional Regulation and Self-Monitoring:

Managing emotions and impulses can be difficult. People often experience frustration, can be extremely sensitive to rejection, or have difficulty monitoring their behaviour.

Those are some of the ways executive functioning challenges could look. That said, if you or someone you know might be experiencing executive function challenges, seeking professional help from a doctor or therapist is the best way to determine if these challenges are related to executive functioning or another underlying issue.

Impacts of Executive Functioning Challenges

Poor time management skills often cause problems with procrastination, meeting deadlines and difficulties staying on track during projects. This can then lead to missed opportunities, lower grades and disciplinary actions at work. In addition, it becomes difficult to learn new information as people tend to zone out in conversations, meetings or lectures. This increases the risk of making mistakes and missing important details. People might also struggle with complex tasks such as problem-solving, critical thinking or following complex instructions.

People might have difficulties following through on commitments they have made with others, or even completely forget about plans they have made. They may also interrupt others and speak without thinking. This affects friendships, romantic relationships, or professional relationships as they can often be perceived as unreliable and not caring enough.

Daily tasks such as laundry, cooking and cleaning often feel overwhelming, leading to frustration and feelings of inadequacy. This causes lower self-esteem and confidence as people tend to feel like they are constantly failing, or not able to do what others can.

Finally, executive dysfunction's impact can be emotional as well. Constant struggle and frustration can increase anxiety and depression. Social challenges might lead to isolation and loneliness. Planning difficulties can make stress management a struggle, impacting emotional well-being even more.

Strategies for Managing Executive Functioning Challenges.

So what can you do? Fortunately, research has informed several practical strategies to manage executive functioning challenges. It is important to note that not all of these strategies will work for every individual, and it is important to use what works best for you.

Organization and Planning

●  Create a system for organizing to prevent things from getting lost as easily. (e.g.,

filing cabinets, labelled shelves, folders on your computer).

●  Using calendars, planners, timetables, and mind maps helps with visualizing

schedules and deadlines. Having these displayed somewhere you look often can minimize the chances of missing important dates.

●  Break down large tasks into smaller, manageable steps using checklists or to-do lists. Ordering them by priority can help determine which tasks to do first.

●  Establish consistent routines for daily tasks (e.g., morning routine, bedtime routine). The more predictable your routine is, the less likely you are to become overwhelmed with figuring out what to do.

●  Try out digital tools like scheduling or reminder apps to keep track of commitments and deadlines. Some popular ones include Forest, Todoist and TickTick.

●  Designate blocks of time in your schedule to work on particular tasks. Be as specific and realistic as possible with the amount of time allocated.

●  Plan breaks into your schedule to avoid burnout and maintain focus. Get up, move

around, and recharge during breaks.

●  Be realistic when estimating how long tasks will take, and always factor in buffer time

to avoid rushing last minute.

●  Try the Pomodoro Technique: work in 25-minute intervals with short breaks in

between. This technique is proven to help maintain focus and prevent burnout.

●  Minimize distractions by silencing notifications, turning off social media, and finding a

quiet workspace to minimize distractions while you work. Playing instrumental music can also help tune out any conversation around.

●  Break down tasks into manageable chunks. This makes them seem less overwhelming and can help get started which is often the hardest part.

●  If you are lacking motivation, begin with the easiest or most fun part of a task to build momentum. The Just a Minute Technique: Working on a task for one minute often helps get past the initial hurdle of getting started.

On the other hand, when your willpower is strongest, do the most challenging or unpleasant task first. This strategy is known as “Eating the frog first” because after conquering that first task, the rest of your to-do list will feel like a piece of cake (or perhaps a much smaller, tastier frog!). The momentum and sense of accomplishment can also boost your motivation for the remaining tasks.

Executive functioning challenges can be frustrating but are often manageable with the right support. By understanding the core components, common challenges and how they show up, you can find the right strategies to manage them effectively. There are many resources available to help build the skills to thrive in all aspects of life.

Sources:

Afifi, T. D., Haughton, C., & Parrish, C. (2021). Relational load: Implications for executive functioning, mental health, and feelings of unity in romantic relationships. Communication Monographs, 88(4), 506-529.

Diamond, A. (2020). Executive functions. In Handbook of clinical neurology (Vol. 173, pp. 225-240). Elsevier.

Nesbitt, K. T., Farran, D. C., & Fuhs, M. W. (2015). Executive function skills and academic achievement gains in prekindergarten: Contributions of learning-related behaviours. Developmental psychology, 51(7), 865.

Reid, R., Trout, A. L., & Schartz, M. (2005). Self-regulation interventions for children with attention deficit/hyperactivity disorder. Exceptional Children, 71(4), 361.

Welsh, M., & Schmitt-Wilson, S. (2013). Executive function, identity, and career decision-making in college students. SAGE Open, 3(4), 2158244013505755.