Keep Your Executive Functioning In Check With These 5 Expert-Backed Steps

Our attention is more divided than ever, with endless scrolling at our fingertips, group chat messages going off, and advertisements galore. But despite all these distractions, our daily lives demand our attention and focus, and if you already struggle with executive function, it can feel impossible to stay on track.

Executive function is essentially the cognitive processes that allow us to get things done, like organizing our thoughts, managing time, planning and prioritizing certain tasks, and making decisions.

With poor executive functioning, however, those things don't come easily. Focusing, staying on top of deadlines, following directions, and even regulating emotions can take extra effort. These types of issues are often seen in people with ADHD, according to prominent experts in the field like Russell Barkley, Ph.D., who considers ADHD to actually be an executive function deficit disorder.

However, according to licensed therapist De-Andrea Blaylock-Solar, MSW, LCSW, you don't have to be clinically diagnosed with ADHD to struggle with executive function from time to time.

According to Blaylock-Solar, many people with executive function trouble find it helpful to work in steps, prioritizing different tasks based on how important they are.

If you struggle with executive function, the reality is, you can't rely on your brain alone to keep you organized and on schedule. As such, Blaylock-Solar tells mindbodygreen, having different visual cues or alerts will be super helpful.

"I have a friend who lives by the alarm on her phone," she says, adding that this friend sets separate alarms to wind down in the evening: One to start reading before bed, and another to put down the book and hit the hay.

"Nootropic" is a category used to describe a handful of different compounds that support various aspects of brain health and cognitive function, and some of them happen to be pretty helpful for executive function, according to research.

Take L-theanine, for example—a phytochemical found in green tea that's both a nootropic and an adaptogen, because it helps generate a relaxed and focused mental state1.

If you struggle with your attention span and executive function, never underestimate the impact your environment can have on you. From distracting sounds or visuals, to simply feeling restless, Blaylock-Solar says switching up the scenery can go a long way.

Finally, according to MIT- and Harvard-trained brain researcher Elizabeth Ricker, movement is a great way to get yourself back in the zone if you feel yourself slipping.

It might be during your afternoon slump, for instance, when you would normally reach for your second or third cup of coffee. According to Ricker, "Most people reach for coffee when their focus falters, but they might consider taking an exercise break instead," adding, "Many studies have demonstrated the benefits of exercise on executive function, which relates strongly to both focus and productivity—even after just one session."