July 1, 2026
A Guide to Executive Functioning : What it is and Why it Matters
By Amber Thomas, LPC, Clinician
How many times have you looked at your to-do list for the day and felt a sense of defeat and dread, paralyzed by the idea of needing to complete them and anxious of the consequences if they do not get done. You do not have a character flaw, and you are not “lazy.” You are likely experiencing Executive Dysfunction.
What is Executive Functioning?
Executive Functioning is the set of cognitive processes that help us manage our day-to-day lives and achieve goals. Think of your brain like a busy airport. You have planes (thoughts), passengers (tasks), and runways (actions). Executive Functioning is the Air Traffic Control tower. It is the set of mental skills that helps you manage time, pay attention, and switch focus. When the tower is understaffed or overwhelmed, the planes circle indefinitely, and nothing lands.
Three Important Executive Functioning Skills
- Working Memory: This is your brain’s “post-it note.” You have likely experienced walking into a room and immediately forgetting why you are there. This is a short circuit in your working memory.
- Inhibitory Control: This skill helps you filter and resist urges. Inhibitory Control helps you to stop scrolling online and instead prep for an important meeting.
- Cognitive Flexibility: This is your ability to adapt to change and routines. When Cognitive Flexibility is working, you can see that your gym is closed and easily create a new plan.
Building New Systems
As frustrating as Executive Dysfunction can be, there is hope. Here are some skills to test and see if they work well for you:
- Externalize Everything: Create a physical calendar or a to-do list. We cannot always trust our brains to remember everything that we need to know.
- 5-Minute Rule: Try not to let tasks pile up. If you estimate that a task will take less than 5 minutes, do it right away. A good example of this is taking out the trash.
- Body Doubling: Some tasks that we need to accomplish are just boring. Call on the help of a friend to talk with you on the phone or come to your home and sit with you while you work through that task. Being in the presence of someone else can “trick” your brain into focusing.
- Break Down Steps: Break down a task into incredibly small tasks. For example: rather than “clean the kitchen” you can say, “wash the forks.” Usually once you get started, the momentum will carry you through the rest of the greater task.
The Bottom Line
Executive Functioning struggles are not a reflection of your intelligence or potential. They are simply a set of skills that sometimes require a little extra support. Be patient with yourself – you are doing better than you think.