How to Function With Executive Dysfunction

If you struggle with working memory, adapting to change, or impulse control, it’s not just in your head! It is, however, in your brain. Executive dysfunction “is a behavioral symptom that disrupts a person’s ability to manage their own thoughts, emotions, and actions.” It can manifest as distraction, task avoidance, impulsivity, talking-before-thinking, and other behaviors that can affect your ability to care for yourself and to navigate social and professional situations. Remember, there’s no “right” or “wrong” way to have a brain! Read on for some tips on how to work with yours.

Make To-Do Lists

Who would’ve thought adulthood would require so many tasks. You’re telling me I have to file my taxes every year? And pay my rent every month? And go to the doctor and clean my room and and and. That’s a lot of things for one brain to keep track of in a given day, week, month, or year. Whether it’s on paper, in a notebook, or in your notes app, a To Do list will help you visualize what you have to get done. You can start by getting all your task-related word vomit down on paper and…

Break Your To-Do List Down

Knowing what you have to do doesn’t necessarily make it easy to get the thing done. If you’ve got a mile-long to do list, you might want to (1) prioritize and (2) break things down into manageable tasks. What needs to be done today? Tomorrow? Next week? Move those things to the top of the list. Then ask yourself: What steps will it take me to complete this task? You may have to gather materials, make a phone call, print and fill out a form, etc. It’s like cutting fruit into bite-sized chunks. It helps get the job done! 

Establish Routines

Cleaning your room. Doing your laundry. Eating breakfast, lunch, and dinner. Calling your mom. These aren’t “To-Do List” tasks so much as they are repetitive responsibilities. Much like waking up with an alarm at the same time every day might train your body to wake up at that time without an alarm, a fixed routine will make completing certain tasks a natural part of your day. Maybe you do laundry and meal prep on Sunday evenings, or you answer emails every morning while you eat breakfast. You do you! 

Your Calendar (or Your Reminder App) is Your Best Friend…

For those who just need to see the task on the wall, a physical calendar is great. But for those who will not remember something unless it is directly in front of their face at all times, an e-calendar or system of digital reminders is a huge game-changer. You can’t forget that appointment you scheduled six months ago if your phone is pinging you 24 hours then 12 hours then 2 hours ahead of time. Once you get going, you’ll never go back. 

Organize Your Space

You wouldn’t take a work call at a Monster Truck Rally, right? When it comes to self-regulation and motivation, physical space is extremely important. To the extent that you can, organize the rooms and workspaces you occupy in a way that makes you feel both comfortable and productive. To call back to breaking down tasks, organizing your space might be a step you have to take to get other tasks done. So make your bed, light a candle, turn on your desk lamp, crack a window — whatever you have to do to get your gears turning. 

Phone a Friend

How many people does it take to get the job done? As many as it takes! “Study Buddies” aren’t just for school. It’s not about the extra set of hands so much as it is the distraction of conversation or feeling of moral support you get when you have another person in the room cheering you on. Next time you’re staring blankly at your To-Do list, don’t be afraid to call for back-up. That’s what friends are for!

Be Kind to Yourself

If someone else was in your shoes, chances are that you’d be kind. Why should you treat yourself any differently? So give yourself more-than-a-little grace and take things one step at a time.

How do you get the ball rolling when you’re feeling stuck?