How Can I Improve my Executive Functions?

The Three Parts of Executive Function

Executive function is not fully understood in the literature, and studies continue to explore this complex skill. However, there seems to be a consensus amongst many Organizations and Institutions, such as Understood, as well as Harvard and Stanford Universities, that executive function can be discussed as having the following parts or mental processes that generally reside in the prefrontal cortex of the brain:

1) Working Memory

Working memory is a place where our memory works to gather sensory input, hold it, process it, manipulate it, and also encode and retrieve information from long-term memory. When considering Alan Baddeley's well-researched model, working memory processes information in two ways. On the one hand, it uses the "visual-spatial sketch pad" to create internal visual and spatial aids to assist memory. On the other hand, it offers the "phonological loop," which is a guiding inner voice that can keep information active in one's mind. Working memory offers us an internal stage where we can make sense of the world around us.

Learn about Dr. Warren's new Working Memory Workbook

2) Inhibitory Control

Inhibitory control, or response inhibition, helps us manage four essential skills. First, it helps us focus on what we are learning and block distractions. Second, it manages our mind and allows us to engage in metacognition or thinking about our thinking. Third, inhibitory control enables self-regulation skills and emotional control. Fourth, inhibitory control helps us regulate our surroundings. For instance, you may choose a quiet location when doing your work or sit at a desk with the needed materials.

3) Cognitive Flexibility

Cognitive Flexibility is about keeping our brains flexible and limber. It offers three skills. First, it involves switching activities and shifting focus, such as moving from one assignment to the next. Second, it revolves around the idea that different situations have different rules. Third, requires switching a point of view, which enables us to consider situations from many vantage points. Cognitive flexibility helps us to make the best decisions in novel situations.

Understanding Executive Functioning Problems:

You Might have Executive Functioning if: 

Here are 11 common signs of executive functioning disorder:

1. You have trouble maintaining a planner or an agenda for recording assignments.
2. You have trouble planning long-term projects and often complete them at the last minute. You often forget papers, notebooks, and other materials needed for school or homework.
3. You have a hard time estimating how long a task or project will take.
4. You have trouble starting your homework independently.
5. You are easily distracted.
6. You have a hard time keeping track of your possessions and often lose important materials.
7. You have trouble listening to and following multistep directions.
8. You have trouble transitioning from one task to another.
9. You have trouble keeping appointments.
10. You have trouble keeping your bedroom and bookbag organized.

Come Learn about the Executive Function Screener!  CLICK HERE

What are Some Common Myths and Truths? 

Myth: Kids with executive function weaknesses are lazy and unmotivated.

Truth: Most of these kids are motivated and hard-working, but they have trouble maintaining attention and stamina. As a result, these students are often misread and misunderstood. It is important to realize that executive functioning issues are NOT the result of laziness, lack of effort, or carelessness. Criticizing these learners and providing negative feedback and pressure often worsens these difficulties and can trigger feelings of helplessness.

Myth: ADHD and executive function issues are the same.

Truth: Attention is only one small piece of the executive function skills that the brain performs. Therefore, some kids with poor executive function skills do not have ADHD. Likewise, some kids with ADHD do not struggle with other areas of executive functions such as working memory, flexible thinking, impulse control, self-monitoring, multi-step instructions, sustained attention, planning skills, prioritizing skills, completing tasks, task initiation, time management, and organization. What the research is discovering, however, is that there is a positive correlation between those with ADHD and executive functioning disorder.

Myth: All kids should be able to learn executive functions.

Truth: Just like some are blind or paralyzed, others have learning disabilities that make executive functions extremely difficult. In fact, some individuals have such a difficult time with executive functioning skills that they require support from technology and people (such as personal assistants or secretaries) throughout their lives.

Myth: Kids can't get school accommodations for executive function skills.

Truth: With proper testing, many of these kids are diagnosed with a learning disability or ADHD. In addition, with a diagnosis, students can get an individualized education program (IEP) or 504 plan that can offer reasonable accommodations.

How Can You Strengthen Executive Functioning?

Executive functioning develops through consistent practice, effective strategies, and real-world experiences. While there isn't a quick fix, small changes and targeted activities can make a meaningful difference over time. Here are a few ways to strengthen these important skills:

• Use planners, calendars, visual schedules, and checklists to organize tasks and reduce the burden on working memory.
• Break large projects into smaller, manageable steps with clear deadlines to make tasks feel more achievable.
• Establish consistent routines to reduce decision fatigue and build positive habits.
• Practice activities that strengthen working memory, attention, planning, organization, and cognitive flexibility through engaging, multisensory learning experiences.
• Minimize distractions by creating an organized workspace and reducing unnecessary interruptions.
• Play games that strengthen executive functioning by building planning, reasoning, memory, problem-solving, and self-control.
• Use assistive technology when appropriate, including digital calendars, reminders, speech-to-text tools, and organization apps that support independence.
• Celebrate progress rather than perfection. Executive functioning develops over time, and small, consistent improvements often lead to meaningful long-term success.

Where Can I Get Ready-Made Materials and Exercises that Help Develop These Skills?

You can take my comprehensive Executive Functioning Coaching Course, or you can purchase my Executive Function Cognitive Remedial Bundle.  The bundle offers a comprehensive approach to improving a student’s planning, time management, and organization abilities. This bundle offers a discounted suite of downloadable activities, games, and handouts that were designed to help learning specialists, educational therapists, and even parents assist students in developing executive functioning skills. To get a free sampling of activities from Planning, Time Management, and Organization for Success (one of the publications in the Executive Functioning Bundle).

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Clearly, one can improve executive functions in younger children as well as throughout life. Whether one is struggling with poor working memory, weak planning skills, trouble keeping track of materials, or breaking tasks into manageable chunks, to name a few, many strategies can be learned to improve this vital skill.

Continue Your Journey

Executive functioning is the brain's management system. It helps us plan, stay organized, manage time, regulate emotions, remember important information, and adapt when situations change. These skills don't develop automatically for everyone—but with explicit instruction, meaningful practice, and the right supports, they can become significantly stronger.

If you'd like additional support, explore these Good Sensory Learning resources:

• Executive Functioning Resources – Discover activities, strategies, assessments, and tools that strengthen planning, organization, attention, time management, inhibitory control, and cognitive flexibility.
• Working Memory Resources – Build the mental workspace needed to hold, organize, and use information during learning, reading, writing, and problem solving.
• Executive Functioning Assessments – Identify strengths and areas for growth with practical assessments that help guide intervention and support.
• Educational Games – Strengthen executive functioning, reasoning, attention, memory, and self-regulation through engaging, game-based learning.

Strong executive functioning doesn't happen overnight. With consistent support, engaging practice, and evidence-based strategies, students can become more independent learners, more confident problem-solvers, and better prepared for success both in school and in everyday life.