Executive functioning skills are critical for managing daily responsibilities, setting goals, and adapting to new situations. Originally emphasized in child development, executive functioning challenges are now recognized as affecting people at any age. The skills that result from executive functioning include our ability to organize, plan, remember, and self-regulate. All of these skills play a significant role in personal and professional success.

In this blog, we will explore what executive functioning skills are, the importance of executive functioning skills for adults, practical strategies for strengthening these skills, and how support from trained professionals, like speech-language pathologist Sarah Ward, can make a difference.

What are Executive Functioning Skills?

Executive functioning skills are often referred to as the “management system” of the brain. They include various mental skills that allow individuals to plan, focus, follow through on tasks, and regulate their behaviours and emotions. These skills are essential for setting and achieving goals, managing time effectively, and adapting to unexpected challenges. Recent research has contributed significantly to the understanding and teaching of executive functioning. This work has helped emphasize practical strategies that make these skills more accessible to individuals of all ages, including adults.

Key Areas of Executive Functioning:

• Organization and Planning: Keeping tasks and materials in order, setting realistic goals, and determining the steps required to reach those goals:
• Time Management: Accurately estimating how long tasks will take and effectively scheduling time to complete them;
• Self-Monitoring: Assessing progress toward goals, recognizing mistakes, and adjusting behaviours as needed;
• Flexibility: Adapting to new or unexpected changes and shifting focus when priorities change; and,
• Impulse Control: Delaying immediate responses or urges to act, which supports better decision-making.

Why Executive Functioning Skills are Important for Adults

Executive functioning affects almost every aspect of adult life. It is essential for managing work responsibilities, maintaining healthy relationships, and handling day-to-day activities. For example, budgeting, household organization, and following routines. Many adults with executive functioning challenges find themselves overwhelmed by tasks, struggling to manage their time, or feeling disorganized. These issues can lead to stress, strained relationships, and even mental health concerns.

By working to enhance executive functioning skills, adults can experience:

• Improved productivity and work performance;
• Better stress management and resilience;
• Greater ability to adapt to unexpected challenges; and,
• Enhanced relationships and communication skills.

Practical Strategies for Improving Executive Functioning Skills

Drawing from executive functioning research, here are practical strategies to help adults develop and strengthen their executive functioning skills:

1. Create a “Future Picture” of Tasks: Sarah Ward’s concept of the “Future Picture” involves visualizing the end goal before starting a task. Adults can practice this by imagining what a completed project or task looks like. This mental imagery can make it easier to identify the steps needed to achieve that outcome. For example, if you are organizing a workspace, visualize what a clean, efficient setup would look like, and list the steps required to reach that outcome.
2. Time Management with Timers and Time Estimation Practice: Time blindness, or the inability to gauge how long tasks will take, is an example of an executive function challenge. Ward recommends using visual timers to increase time awareness and to regularly practice time estimation. For instance, before starting a task, predict how long it will take, and then compare that estimate to the actual time it takes. This process helps improve time estimation accuracy over time.
3. “STOP” Strategy for Self-Regulation: Ward’s “STOP” strategy—Stop, Think, Organize, and Plan—can be a powerful tool for improving impulse control and self-monitoring. When feeling overwhelmed or facing a difficult decision, pause to assess the situation, consider alternatives, and then plan a response. This approach encourages thoughtful action rather than impulsive reactions, which can reduce stress and improve outcomes.
4. Task Batching and Chunking for Organization: Organizing tasks by grouping similar activities (known as batching) and breaking down large tasks into smaller, manageable parts (chunking) are techniques that make complex projects less daunting. For instance, if you are organizing your finances, start with gathering documents, then categorize expenses, and finally, set up a budgeting tool. This method ensures each part of a project is completed systematically.
5. Use Visual Reminders and External Memory Aids: For adults who struggle with working memory, using visual aids like sticky notes, digital calendars, or reminder apps can be effective. By offloading memory-related tasks onto visual tools, it becomes easier to track important deadlines and tasks, freeing up mental resources for other tasks. Visual reminders can also be used to reinforce routines.
6. Developing a Personal Self-Reflection Routine: Self-reflection is key to understanding how executive functioning affects daily life. Adults can establish a habit of briefly reflecting at the end of each day, considering questions like, “What went well today?” and “Where can I make improvements?” This exercise promotes self-awareness and helps in setting practical goals for the next day.

Seeking Support for Executive Functioning Challenges

While some adults can successfully enhance their executive functioning skills through self-help techniques, others may benefit from professional support. Working with a therapist or a professional who is experienced in executive functioning can be particularly helpful. Professionals can offer personalized strategies tailored to an individual’s unique needs and goals.

Benefits of Professional Support:

• Provides personalized techniques based on specific challenges;
• Offers accountability and guidance in skill-building;
• Supports self-awareness by identifying strengths as well as areas for improvement; and,
• Helps reduce frustration and improve confidence in handling daily tasks.

Next Steps

Executive functioning skills are essential for successfully managing life’s demands, and with practice, adults can improve these skills to enhance their productivity, organization, and resilience. If you find yourself struggling with time management, organization, or self-regulation, Willow and Sage Counselling offers practical, personalized support.

With in-person sessions available in Surrey and Burnaby, as well as online options, we are here to provide the tools and guidance needed to help you gain control over your life and achieve your personal and professional goals. Reach out today to take the next steps toward strengthening your executive functioning skills and creating a path to a more organized, productive, and fulfilling life.

Source: Ward, S. M., & Jacobsen, K. (2014). Executive Function Skills in Children and Adolescents: A Practical Guide to Assessment and Intervention. This book, although primarily focused on children, provides foundational insights into Sarah Ward’s executive functioning strategies that are also applicable to adults.