Executive functioning refers to a set of skills that are essential for goal-directed behavior and self-regulation. We’re talking about short-term memory, flexibility in thinking, sustaining attention on a task, organizing a task, breaking down that task into actionable steps, reflecting on your own ability to do any of the above things, and, yes, realizing when it is time to ask for help.
I’m Erin and I have ADHD. Neurodivergent folks like myself often have significant challenges with executive functioning. Executive dysfunction can have an adverse effect on all areas of your life. Your career (missing deadlines, forgetting meetings or being chronically late), your relationships (difficulty staying regulated in an argument, forgetting to call or text people back, struggling to make and keep plans), and your mental and physical health (making impulsive decisions, not being able to prioritize your health, schedule doctor appointments, or even follow through with basic care tasks like taking medicine or remembering to eat). I’ve struggled with all of these things throughout my life. In fact, I missed the deadline for writing this article! It can be incredibly frustrating to have a brain that struggles with these basic skills that seem to come naturally to others.
The good news is that there are ways to practice and build Executive Functioning skills. Over the years I have developed tools and systems that work for me. Although it is never too late to build executive functioning skills, there is a window of opportunity in childhood where there is potential for dramatic growth. If you have a kiddo who has an ADHD or ASD diagnosis, or who struggles with these skills, here are some ways you can help them practice Executive Functioning skills right now.
Visual Schedules, Checklists, and Timers
In the morning, write down all of the things you are doing for the day. Parents, we recommend starting this with your kid, whether you suspect executive function challenges or not, as it can help promote internal organization, and help mitigate anxiety during the day. I often talk about these deficits and the supports for them as the exoskeleton for an otherwise invertebrate creature. The visual schedule serves as support and protection for a brain that needs containment. If your child struggles with sustaining attention on-task, or with transitioning from one activity to the next, try using a visual timer. This can help your child develop concepts of time, but also help to make transitions feel less abrupt.
Dancing, Playing Instruments and Singing
Music does wonders for the brain! It increases blood flow to the brain and fires up the prefrontal cortex. Practicing rhythm, learning simple dances and movements, and following along with call and response songs help build attention and short term memory. Not to mention increasing motor-planning skills. There’s even strong evidence that music promotes learning in literacy and math!
Meditation
Practice slowing down and breathing and focusing on a word or a sound, or even on your breath for a few minutes each day. This helps loop a fragmented brain back in to the present moment and helps to build skills for self -soothing. There are many meditations that are good for children.
Participating in multi-step activities
Find opportunities for quality time and connection while doing some multi-step activities, such as baking, crafting, or putting together some ikea furniture! Following a recipe or set of instructions can help children to practice planning, curb impulsivity, increase short-term memory, and task completion.
Storytelling
Storytelling is one of the most effective ways to practice executive functioning skills, as it demands sustained attention, short term memory, impulse control, and cognitive flexibility. If your child is a concrete thinker, you can start by sequencing the events of the day with them at night before you go to bed. Identify the child’s favorite part of the day and encourage them to elaborate on it. Reading call-and-response style books, choose your own adventures, and books that tell a story only using pictures with no words are all a great start. Before you know it, you’ll be making up bedtime stories together!