{"id":31929,"date":"2025-06-11T07:04:34","date_gmt":"2025-06-11T07:04:34","guid":{"rendered":"https:\/\/site.itshrt.com\/worldnews\/how-to-tackle-your-to-do-list-if-you-struggle-with-executive-functioning\/"},"modified":"2025-06-11T07:04:34","modified_gmt":"2025-06-11T07:04:34","slug":"how-to-tackle-your-to-do-list-if-you-struggle-with-executive-functioning","status":"publish","type":"post","link":"https:\/\/site.itshrt.com\/worldnews\/how-to-tackle-your-to-do-list-if-you-struggle-with-executive-functioning\/","title":{"rendered":"How to Tackle Your To-Do List if You Struggle With Executive Functioning"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6606220950177433\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- ItShrt World News -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-6606220950177433\"\r\n     data-ad-slot=\"1882483372\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script>\r\n<br \/>\n<\/p>\n<div data-testid=\"companionColumn-0\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">The pomodoro technique. Power poses. Planners. Denise Daskal has tried them all, searching for the right strategy to improve her executive functioning, or the mental skills used to manage time and pursue goals.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Ms. Daskal has spent hours hunting through TikTok, reading books and taking classes to become better organized and more focused both at work and in her personal life. But the long list of strategies, while somewhat helpful, has felt exhausting, she said.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cMy mind breaks a bit when I get overwhelmed and I have too much coming at me all at once,\u201d said Ms. Daskal, 63, who lives in Dearborn, Mich., and was diagnosed with attention deficit hyperactivity disorder a few years ago.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Conditions like A.D.H.D., autism, obsessive compulsive disorder and depression can impede executive functioning; so can the period of life when women transition in and out of menopause. Life circumstances such as parenting young children, getting a bad night\u2019s sleep or even missing a meal can scramble a person\u2019s ability to focus and complete tasks, too.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-1\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Here\u2019s how to understand executive functioning, and figure out which coping strategies might work for you.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-26bb18a7\">What is executive functioning?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Executive functions are life management skills that help people \u201cconvert intentions into actions,\u201d said Ari Tuckman, a psychologist in West Chester, Pa., and author of the<strong class=\"css-8qgvsz ebyp5n10\"> \u201c<\/strong>The ADHD Productivity Manual.\u201d<\/p>\n<p class=\"css-at9mc1 evys1bk0\">In other words, if you plan to do something, executive functions help you do it at the right time and place because it will benefit you, either now or in the future, he added. These skills are essential for planning, solving problems, managing time, making decisions and initiating tasks, as well as controlling your emotions and attention.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Amy Dorn, 44, a mother of three in Evergreen, Colo., who has A.D.H.D., has trouble staying calm when her brain becomes overstimulated by too many things happening at once. It doesn\u2019t take long before she becomes frazzled. Sometimes, she said, she\u2019ll even \u201cscream at the top of my lungs.\u201d<\/p>\n<p class=\"css-at9mc1 evys1bk0\">There are no quick fixes, but the self-awareness that her brain is different helps her calm down faster, take a deep breath and say she\u2019s sorry.<\/p>\n<p>\u201cThe kids call me the apologizer,\u201d she said.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-2\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Her tendency to go from 0 to 100 may never go away, she added, so her family has found ways to prevent overstimulation from happening in the first place. Her husband changed his working hours, arriving home earlier to ensure that she has an extra hand shuttling the kids to activities. And they have limited their children to one sport per season.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-4e3ace4b\">Moving beyond tips and tricks<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">There\u2019s no shortage of techniques to help with executive functioning, like the pomodoro method that Ms. Daskal tried, the gist of which is a 25-minute burst of focused attention followed by a short break.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">But before trying one of these strategies, experts say, it may help to start with a brief self-analysis.<\/p>\n<p class=\"css-at9mc1 evys1bk0\"><strong class=\"css-8qgvsz ebyp5n10\">Identify which aspects of executive functioning are most problematic for you.<\/strong><\/p>\n<p class=\"css-at9mc1 evys1bk0\">Tamara Rosier, the founder of the ADHD Center of West Michigan and the author of \u201cYou, Me, and Our ADHD Family,\u201d said that difficulty starting a task was the most common executive functioning issue for her clients. The to-do list can feel overwhelming, which may lead to frustration, anxiety and avoidance.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">When Ms. Daskal planned to finally clean out her garage, for example, she was so paralyzed by the prospect that she went out and adopted a dog instead.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-3\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Potty training a puppy seemed simpler than confronting the thousands of little decisions required to organize her space, she explained.<\/p>\n<p class=\"css-at9mc1 evys1bk0\"><strong class=\"css-8qgvsz ebyp5n10\">Next, look for solutions that address your problem.<\/strong><\/p>\n<p class=\"css-at9mc1 evys1bk0\">For task initiation, ask yourself, \u201cWhat\u2019s making this hard to start?\u201d<\/p>\n<p class=\"css-at9mc1 evys1bk0\">It might be perfectionism, fear or unclear steps, Dr. Rosier said. Once you have a better idea of what\u2019s slowing you down, try to address it. If you\u2019re unsure of what steps to take because your are overwhelmed with emotion, make a list of what is overwhelming. Then ask yourself, \u201cAm I overcomplicating this task?\u201d Challenge yourself to think of the simplest way to do it, Dr. Rosier said.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Another strategy, she added, is to use \u201cbody doubling,\u201d which is working alongside someone else \u2014 virtually or in person \u2014 to create momentum. For example, the Attention Deficit Disorder Association offers an online \u201c<a class=\"css-yywogo\" href=\"https:\/\/add.org\/adda-virtual-peer-support-group-studyhall-pomodoro-style\/\" title=\"\" rel=\"noopener noreferrer\" target=\"_blank\">productivity powerhour<\/a>\u201d where people can gather to work toward a goal. You can also pair your task with something pleasant like music or a podcast to make it feel more enjoyable.<\/p>\n<p class=\"css-at9mc1 evys1bk0\"><strong class=\"css-8qgvsz ebyp5n10\">Try solving the problem outside your mind.<\/strong><\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cExternalizing\u201d your thought process \u2014 by discussing your problem with a friend, writing it down or physically manipulating the things you\u2019re working on \u2014 can be more helpful than trying to hold everything in your mind, Dr. Tuckman said.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-4\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Ms. Dorn, for example, often forgets things that seem boring or mundane. She now wears a recording device on her wrist and says her to-do list out loud, then plays it back later in the day.<\/p>\n<p class=\"css-at9mc1 evys1bk0\"><strong class=\"css-8qgvsz ebyp5n10\">Set expectations for yourself and others.<\/strong><\/p>\n<p class=\"css-at9mc1 evys1bk0\">Personal strategies are less effective if your environment isn\u2019t friendly to people with executive functioning deficits, such as a job that requires you to complete a complex task on the computer while continuing to receive instant messages that may or may not require a response, breaking focus on the main task.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Ms. Daskal decided to pivot from owning a salon and spa, which involved managing a facility and a staff, to focus on her dream of starting a new nail polish brand. This time around, she said, she\u2019s mindful of how many responsibilities she\u2019s taking on and which ones need to be outsourced. That helps her make time for sleep and exercise.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cI limit both what I attempt to do in a day as well as the time I attempt to do them,\u201d she said. Her mantra: \u201cOne step at a time, one thing at a time.\u201d<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Setting expectations with the people you interact with is also important, Dr. Tuckman said. Say you\u2019re always late to meet friends. You can work on arriving earlier while also being honest, saying, \u201cDon\u2019t leave until I text you,\u201d Dr. Tuckman suggested.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-5\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\"><strong class=\"css-8qgvsz ebyp5n10\">Don\u2019t judge yourself too harshly.<\/strong><\/p>\n<p class=\"css-at9mc1 evys1bk0\">If you\u2019ve had trouble with executive functioning, it can be easy to blame yourself \u2014 especially if other people are continually suggesting that you fall short.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Remind yourself that you aren\u2019t flawed or irresponsible, Dr. Tuckman said. Rather, you have difficulty following through on what you intend to do and juggling all of the other demands of life in order to make it happen, he added.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">This mind-set can be \u201ctremendously validating,\u201d he said, especially when someone has tried so hard \u2014 sometimes even harder than others \u2014 yet doesn\u2019t have as much to show for it.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cIf you are someone who struggles with executive functions, critical people with very specific expectations may not be the people who should have a starring role in your life,\u201d Dr. Tuckman said. \u201cIt\u2019s not just you are a bad fit for them \u2014 they are a bad fit for you.\u201d<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6606220950177433\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- ItShrt World News -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-6606220950177433\"\r\n     data-ad-slot=\"1882483372\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.nytimes.com\/2025\/06\/10\/well\/mind\/executive-function-tips.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The pomodoro technique. Power poses. Planners. Denise Daskal has tried them all, searching for the right strategy to improve her<\/p>\n","protected":false},"author":1,"featured_media":31930,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[4992,1068,2302,3260,5137],"class_list":["post-31929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-2","tag-attention-deficit-hyperactivity-disorder","tag-brain","tag-content-type-service","tag-orderliness-and-clutter","tag-work-life-balance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Tackle Your To-Do List if You Struggle With Executive Functioning - World News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/site.itshrt.com\/worldnews\/how-to-tackle-your-to-do-list-if-you-struggle-with-executive-functioning\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Tackle Your To-Do List if You Struggle With Executive Functioning - World News\" \/>\n<meta property=\"og:description\" content=\"The pomodoro technique. 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