Executive Function: The Hidden Key to Getting Things Done
As part of my training to become a Certified Neurodivergent Coach, I spent a lot of time diving into the concept of executive function — a set of mental skills that many of us don’t even realise we rely on every single day. But when these skills are challenged or disrupted, it can leave us feeling overwhelmed, unmotivated, or stuck — even when we’re trying our best.
So what is executive function, exactly?
Executive function refers to the brain’s ability to plan, prioritise, manage time, remember instructions, switch focus, regulate emotions, and follow through on tasks. It’s what allows us to stay organised, control impulses, and adapt to change — all the behind-the-scenes processes that help us manage life effectively. When executive function isn’t working well, things that seem “simple” to others — like getting started on a project, remembering appointments, or keeping track of daily tasks — can feel impossible.
While executive function challenges are commonly associated with neurodivergent conditions like ADHD, autism, and dyslexia, you don’t need a diagnosis (or to be certified as neurodivergent) for this information — or my coaching — to be helpful. We all experience executive function struggles from time to time, especially under pressure.
In fact, research is increasingly showing that stress can mimic ADHD traits, making it harder for anyone to focus, plan, or follow through. And for many women going through perimenopause, changes in hormones can lead to noticeable difficulties with executive functioning — including brain fog, forgetfulness, and trouble staying organised. It can feel disorienting and frustrating, especially if you’ve previously felt “on top of things.”
The good news is: executive function skills can be coached and supported. With the right tools, strategies, and guidance, you can build systems that work for your brain — whether you’re navigating neurodivergence, stress, hormonal changes, or just a busy life. As a trained coach, I help people develop personalised approaches to organisation, time management, and emotional regulation that feel realistic and empowering — not overwhelming.
This is a topic that I feel very strongly about. I started off with a career in IT where one of my many passions was, and still is, automating processes (preferably ones that I have designed). On reflection, I think I love this as it saves us having to remember things. Little did I realise this may have been easier for others than it can be for some. (Do I include myself in that…?) And, if you refer to my other blog about Ikigai - when I sat down and mapped out things I’m passionate about, technology and neurodivergence met at a place that, along with teaching and learning is where the seed for ETCH was sown.
My years and years of experience as a teacher, utilising research of metacognition, learning how to support and help neurodivergent students excel frequently, I saw one thing highlighted over and over again- The Overwhelm! That so many intelligent, capable people feel RUBBISH when they know they have something to do, they want to do it but they just can’t. I’ve seen people become depressed from the level of overwhelm that they feel in these situations and indeed overwhelm is something that I have struggled with, as so many of us do. And in silence. But it doesn’t have to be this way. When I learned about executive function, how it works for so many people but yet not for some, I felt like I discovered secret information that could help so many people! Why are y’all walking around with frustration, self-hatred and SHAME when it’s not your fault and there IS a way to move along with it.
If you struggle with executive function, it doesn’t mean that you are necessarily neurodivergent. Research has shown hormonal changes such as puberty (especially in girls), peri and menopausal women, and stress as well as nutritional deficits and lack of sleep, can all impact executive function. So how about we stop beating ourselves up and just learn some handy tricks and tips!?
Are you a parent of a neurodivergent child? if so, you’ll need to consider it in your parenting. And no, I don’t mean let your kids run amuck, but research shows that you do need to consider your approach.
Are you a teacher teaching neurodivergent students? Or a Pastoral staff member supporting neurodivergent young people or adults? Then you will appreciate that things are different for a person who struggles with exuctive function.
And how about you employers and people managers? This is useful for you too as you seek to get the best from your teams.
So, what can we do? There are many apps available and I have shared links to these in my links area and you will find social media awash with posts on this. But here are my top three tips that I use personally and share with my coachees and students:
dopamine, endorphins and things that your body needs to feel good - CREATE THEM FIRST. Here’s an example I think we can all relate to - you have to put your washing away. Oooh! The overwhelm that some one with dysregulated executive function might be feeling right now. (Even if your executive function is tip top…its washing, right? )They might want to do it, they might need to do it, BUT, and here is the secret - ITS BORING (- to them, right now). It might not be boring tomorrow or even later, but right now, that brain isn’t excited by it. Strategies here include MAKING the brain intrested in it with strategies such as gamification (and that’s what the apps tend to do - 10 xp for a sock and 50 for hanging a shirt!) But no - here is what I’d do - create the stimulating chemicals FIRST. How? Well that’s very individual but my suggestions are to MOVE THE BODY - dance and if you don’t wish to do that then listen to (or play the tune through in your head if you’re in a setting where this isn’t appropriate). Want a bit of science? If you RECALL the song, the music etc, your brain will experience the emotion associated with it (by you - don’t pick your break up song!) and if you work out to that song or dance to it regularly you might feel a little raising of the heart rate, a little bit of muscle memory kicking in, and HERE COME THE HAPPY CHEMICALS and now we can FACE THE BORING TASK. In school or in the workplace? How about achieving similar results by simply doing a task that you LIKE doing? Get your body producing some happy chemicals and then you’ll find facing that task you can’t start with more ease.
This one is a cracker - especially if you also like to bask in a little procrastination from time to time….I call it STRATEGIC PROCRASTINATION. Yep, and you’re ALLOWED to do it (a bit, sometimes). Here, we allow ourselves to merrily procrastinate but within rules, and one rule that we’ll look at now is that we MAY permit ourself to procrastinate something by distracting ourself with getting on with something from the to-do list (it will be extensive, fret not, much to choose from). How might that work in this scenario? Well, maybe we also need to do a MASSIVE PILE OF IRONING, or gloss a door, or mark some books, or write a report, or sort out that bill, or go and see that annoying relative. Well, unfortunately we CANNOT because we are now HAPPILY busy putting this washing away instead! OR we flip it, so that maybe we don’t put the washing away and instead we head off and set about changing our broadband supplier (you will see these events sometimes called ‘side quests’. ITS OK! As what happens next is we get all of those HAPPY CHEMICALS from DOING A THING and ACHIEVING (and the reality is this could even be the writing of a list, or even having a shower if our energy levels and resources are low). BUT, these happy chemicals might now just be enough to get that washing put away.
I bet you didn’t appreciate how hard this can be for some people eh?Tip 3 is a poor excuse for a tip but I’m taking the opportunity to share an insight with you. SOMETIMES, people who seem to struggle with poor executive function and or procrastination might not be neurodivergent or have any executive function issues factually BUT the feelings of overwhelm and shame may also be the same. Either way - that washing isn’t get put away. And what’s the issue here? PERFECTIONISM. Hang on, if you’re a PERFECTIONIST why do you have this floordrobe?? Well, maybe the wardrobe and drawers aren’t as organised as the person would like. Maybe that room looks OK to the casual observer but the room owner is seeing adding those shirts and socks to cuboards and drawers that aren’t in order in the way they would like, and so its not OVERWHELM about THAT PILE of washing that is stopping them, maybe its that the whole wardrobe needs sorting out first and that means trips to the charity shop and actually that wardrobe doesn’t work for me so I think I need a trip to Ikea but then that wall needs painting and I don’t have the money for that because the car insurance is due and I really do need to sit down and get those quotes and…..
You see. Overwhelm.
So, the tip here is (drum role) in the words of Nike: “Just Do IT”. I’d also factor in something called “The 5 Second Rule” - Mel Robbins has written a book on it and I’ve done another blog post on it, but in a nutshell, you have 5 seconds before your brain will sabotage you - so in 6 seconds, if you can convince your brain to “Just DO IT” and put that washing away and override your perfectionism, before you’re talked out of it so this is what you do: “5, 4, 3, 2 ..” and on 1 you are ACTUALLY DOING IT, no thinking, just start doing it.
So in short- tip 3 = “Just Do IT” (c) and “54321”.
And now that I have you in a corner rocking…rest assured I’ll be sharing more tips and insights over the coming weeks, but if you’re already feeling like executive function is an area of struggle — you’re not alone. And you don’t have to figure it out on your own.
And hey, if this resonates with you, head over to my Instagram post and give it a like! If you’re feeling the weight of disorganisation, forgetfulness, procrastination, perfectionism or overwhelm, and you’d like support in getting your systems (and self) back on track, I’d love to help. Get in touch with me at ETCH – Elevate Training, Coaching and Hypnosis and let’s start coaching you toward clarity and calm.