Executive Functioning (EF) Skills Building Tips

Setting yourself up for success: Getting off to a good start this school year

At the start of the new school year, students, teachers and parents are considering the importance of a strong and successful foundation that supports learning, growth and well-being. Often that means reviewing and establishing:

• Organizational routines
• Time management skills
• Effective work and study habits

These core practices are dependent on the fundamentals of executive functioning skills. Executive functioning skills are the strategies we use to plan and organize tasks, maintain focus and regulate emotions in order to complete essential functions and goals throughout the day.

Here are some helpful suggestions for the year ahead.

Organization

Establish a routine that makes sense and uses your energy efficiently. Start each day with a basic plan.

A work management system such as a planner, calendar or wall chart can assist in mapping out weekly activities in time blocks that work with your personal preferences and enhances productivity. Your planning tools can also help you keep track of workflow, as well as helping with prioritization and due dates. Similarly, digital agendas can be an effective alternative. It is essential to choose one method that works best for you and use it consistently.

Organize your space. Set up a working area that is free of distractions and gives easy access to all the supplies you need to do your work, practice a musical instrument or complete an art project. Use color coding to organize subjects, materials, homework assignments and projects in a systematic and effective manner.

Develop Checklists. Visual Checklists and to do lists are essential tools and allow tasks to be separated into small, manageable steps. Lists clarify priorities and group tasks in meaningful and logical ways. For example, setting aside time for administrative tasks, or practicing a sport/instrument can minimize procrastination and serve as a reminder. Checklists also reduce the tendency to become overwhelmed by decision making which can be a mental drain. Checklists will improve your ability to stay on track and prepare for due dates and tests. Set aside weekly time to review and adjust your plan according to your needs.

Time management

Time management is a set of skills used to plan and execute both daily tasks, as well as long term projects and goals. Time is both valuable and limited and therefore requires setting priorities, identifying the most demanding and time-consuming tasks, as well as their importance and urgency.

Use visual reminders to create awareness of the tasks to be completed and how to allocate the available time. Categorize items into important/not import and urgent/non-urgent categories to guide management of many different tasks. Digital or visual reminders, such as alarms and post it notes can help activate a task at just the right time. A planner or a digital organizer can likewise be an essential tool. It allows for using periods of time to organize work, extracurricular activities and scheduled breaks.

Anchors, events that occur on a regular basis, can be incorporated into your routine. As a result, time management becomes more predictable and intentional. It reduces the likelihood of becoming overwhelmed, procrastinating and avoiding important tasks.

Staying focused

For some people, the perception of time can be distorted and inaccurate. Students can experience time blindness and have difficulty understanding what certain time blocks feel like.

Use timers to increase awareness of the passage of time. The Pomodoro technique can structure productivity into small intervals with a scheduled break. In the long term, this supports sustained attention and reduces distraction and fatigue.

Some of the following techniques can also be useful:

- Structure activities into bite size pieces that seem approachable.

- On a related note, distraction blocking apps can be extremely helpful. For example, Flora is a fun way to incorporate reward and motivation for on-task habits.

- Resist the urge to “multitask” which research shows impairs focus and leads to diminished productivity and efficiency.

Keep your cognitive energy in mind. Mental energy is necessary for many cognitive functions, including staying on task, processing and recalling information, and decision making. It is essential for motivation and productivity.

- Nutrition, sleep, exercise, and meditation can all help to restore your mental energy.

- Additionally, try to be aware of when you function at your best and schedule the most challenging task for that time of day.

Emotion regulation

Emotion regulation refers to the ability to recognize, understand and manage different feeling states. Staying calm and using emotion regulation skills can help reduce the tendency to feel overwhelmed by tasks, decrease impulsivity, change adaptively, and focus on accomplishing goals. Learning to be more aware and recognizing triggers for your emotions is a good place to start.

Mindfulness practice increases recognition of the current moment so that you can manage the situation in a skilled manner. Breathing techniques that facilitate calming the mind and body can be a valuable addition to the tool kit. Simply noticing and labeling your emotions without judgement can support emotion regulation. Then, using breathing techniques and self -instructional strategies that center on self control can be helpful.

Flexible/adaptive thinking offers an opportunity to see things from multiple points of view, shift strategies and plan according to the requirements of the situation, remain persistent despite challenges and think in novel ways.

Consider taking scheduled breaks. Set up specific times for recovery and reset which will help when you need the extra mental energy.

Metacognition

Metacognition is the understanding of one’s thinking and learning processes that includes reasoning, comprehension, self-monitoring and problem solving. Improving metacognition involves taking inventory of skills that work and those that need improvement.

Being strategic about your approach to learning and performance improves your ability to problem solve and be more effective. A thorough understanding of your individual thinking and learning patterns can help you engage in activities more successfully. It can support self-directed and self-regulated learning.

Interested in learning more about executive functioning?

Executive functioning skills develop through practice and are enhanced by experience and the opportunity to learn. Using a variety of strategies, tools and supports described can help you improve these essential skills. It will support you in staying calm, focused, effective and empowered. It will promote productivity and help you in pursuing your goals. Ultimately, it will be the foundation of a productive and successful school year.

Reach out today for personalized guidance related to the development of executive skill-building.

Best regards,
Anna Breytman, Ph.D.
Phone: 201.694.2129

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