Yes, Mental Health Support Can Help You Manage Executive Dysfunction

Learn how to improve executive function skills so that you can manage your emotions and achieve your goals.

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Does it feel like you’re constantly misplacing your phone or keys? Maybe you struggle to follow directions or complete basic tasks without getting distracted. These can be signs of executive function challenges. 

Executive function has been described as the “management system of the brain.” It’s essential to most aspects of our daily life, and executive function challenges can affect our relationships, performance at work and school, and self-esteem. Below, a therapist defines executive functioning, the signs and symptoms of executive dysfunction, and how to improve executive function skills at any age.

What are executive functioning skills?

Executive function refers to a set of mental skills that allow people to manage their thoughts, feelings, and behaviors. These skills help with everything from planning and prioritizing tasks to managing emotions and impulses. Executive function begins developing during the first few years of life and can continue maturing until around age 30. 

The three primary executive functions include:

• Working memory: Also known as short-term memory, this is what allows people to remember information, follow directions, engage in conversations/
• Cognitive flexibility: Flexible thinking, or cognitive flexibility, helps people adapt to their environment. For example, people with cognitive flexibility can juggle multiple tasks at once and understand how to learn from their mistakes. 
• Inhibitory control: This skill enables people to control their thoughts, behaviors, and feelings. It helps us focus on specific tasks and manage our emotional responses. 

What is executive dysfunction?

“Executive dysfunction refers to difficulties with cognitive processes that help regulate, control, and manage thoughts and actions,” says Cecilia Masikini, MT-BC, Creative Arts Therapist with Charlie Health. “When executive functioning is impaired, a person may struggle with things like procrastination, time management, and motivation,” she continues. 

Other common signs of executive dysfunction include:

• Issues with impulse control, such as checking Instagram when you’re on a social media break
• Difficulty managing emotions
• Being easily distracted, which can make it difficult to pay attention or focus on specific tasks
• Difficulty understanding other people’s points of view, which can affect your ability to communicate and strain interpersonal relationships 

What causes executive dysfunction?

Research suggests that executive function challenges may be linked to genetics and differences in brain development. Executive function skills may also be influenced by environmental factors, such as adverse childhood experiences.

While executive dysfunction isn’t a diagnosable condition listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it can be a sign or symptom of one. Some of the most common conditions associated with executive dysfunction include:

• Anxiety disorders 
• Attention-deficit hyperactivity disorder (ADHD)
• Autism spectrum disorder (ASD)
• Depression
• Obsessive-compulsive disorder (OCD)
• Schizophrenia
• Substance use disorder (SUD)

Executive dysfunction can also develop later in life due to conditions that affect the brain, such as stroke, dementia, epilepsy, and traumatic brain injury (TBI), says Masikini. 

How to manage executive dysfunction

Executive dysfunction can make everyday tasks and experiences more challenging, but there are various tools and strategies to help people improve their skills and gain more control in life.

1. Create a routine

Creating and maintaining a regular routine can help people with executive function challenges feel more productive. When thinking about your routine, consider everything from walking your dog each morning to doing the laundry every Sunday. If you know you have some time-consuming tasks or events coming up, schedule with some built-in breaks. For example, take 5 minutes to grab some water or stretch your legs after every 45 minutes of work. 

2. Focus on organization and time-management 

Another way to improve executive functioning is to explore tips and hacks to help you stay organized, focused, and motivated. To start, declutter your home or workspace so that it’s more conducive to productivity. Masikini also suggests using external support tools, such as planners, visual reminders, alarms, and apps. Another idea is task breaking — the act of breaking tasks into smaller, more manageable activities to help you reach your goals. 

3. Learn to regulate your emotions

Executive dysfunction can make it difficult for people to manage their emotional responses. If this sounds familiar, consider strategies to regulate your feelings and help you focus on the present moment — such as meditation and deep breathing exercises.

4. Lean on your support network 

Social support is important for our health in so many ways. It can help reduce stress, improve our physical and emotional health, and enhance our overall quality of life. For someone struggling with executive dysfunction, a support network can motivate them to overcome challenges and keep them accountable for achieving their goals.

5. Practice self-care

Self-care can help improve emotional regulation, mental resilience, and overall well-being. This starts with regular exercise, healthy food choices, and sleep hygiene. Executive dysfunction can also take a toll on people’s confidence and self-esteem, so find ways to cultivate self-compassion through self-care. This may include positive affirmations, making a list of your strengths, and exploring creating outlets. 

6. Seek professional help as needed

If managing executive dysfunction feels overwhelming, seeking professional help can provide the guidance and support needed to improve daily functioning. A mental health professional can help identify underlying issues, develop personalized strategies, and offer coping mechanisms tailored to your unique needs. Therapy or coaching can also help enhance emotional regulation, organization, and time management skills, making it easier to navigate challenges and achieve long-term success.

How to treat executive dysfunction

Treating executive dysfunction depends on what’s causing it in the first place. The first step is to meet with a mental health professional to discuss your symptoms and identify any underlying health concerns. Your provider will likely run a series of tests to help them identify the cause and severity of your symptoms. In addition to lab work and a mental health assessment, they may suggest an executive dysfunction test such as the Comprehensive Executive Function Inventory or the Barkley Deficits in Executive Functioning Scale.

If your executive functioning challenges are associated with a mental health condition, treatment will focus on alleviating those specific challenges and concerns. For example, ADHD executive dysfunction may require a combination of cognitive behavioral therapy (CBT) and psychiatric medication to manage symptoms, while executive dysfunction symptoms linked to dementia or a TBI may benefit from a different approach. 

Improve executive function skills with Charlie Health 

Managing executive dysfunction is possible with access to the right resources, strategies, and support systems. Charlie Health’s personalized virtual Intensive Outpatient Program (IOP) offers mental health treatment for teens, young adults, and families dealing with various complex mental health challenges, including anxiety, depression, and substance use disorder.
Our team of expert clinicians incorporates evidence-based therapies into individual therapy, family therapy, and group sessions so that you can feel supported throughout your recovery process. Fill out the short form below to get started today.