Executive Functioning Tips for Adults: How to Get Things Done When Your Brain Feels Stuck

Executive functioning challenges aren’t just about time management or forgetfulness—they’re about how your brain processes tasks, emotions, and information. If you’ve ever said, “I know what I need to do, I just can’t seem to do it,” you’re not alone.

At Beam, we often work with adults—especially those with ADHD or high stress—who feel overwhelmed by everyday tasks. And the truth is, executive functioning skills aren’t just about effort or willpower. They’re about having the right support, systems, and strategies for your brain.

What Is Executive Functioning?

Executive functioning refers to the mental skills that help you plan, organize, prioritize, manage time, regulate emotions, and follow through. These skills are controlled by the prefrontal cortex—the part of the brain responsible for decision-making and self-control.

When executive functioning is compromised (due to ADHD, trauma, burnout, anxiety, or even lack of sleep), it can feel like everything is harder than it should be.

Common signs of executive function challenges:

• Starting tasks but not finishing them

• Struggling to manage time or stay organized

• Feeling easily overwhelmed by decisions or clutter

• Forgetting important dates or losing track of tasks

• Avoiding tasks that feel emotionally or mentally heavy

Tips to Strengthen Executive Functioning Skills

You don’t have to overhaul your entire life. Small, compassionate shifts can go a long way. Here are some therapist-approved executive functioning tips for adults:

1. Externalize Everything

Don’t rely on memory. Use tools that make your tasks visible and trackable:

• Dry-erase boards, sticky notes, or visual task lists

• Digital apps with reminders and recurring to-dos (e.g., Todoist, Google Tasks)

• A planner that you’ll actually use—even if that’s just the Notes app on your phone

Why it works: Executive dysfunction often impairs working memory. Externalizing frees up mental space and reduces decision fatigue.

2. Use Time Anchors, Not Time Blocks

Instead of rigid schedules, try anchoring tasks to existing routines:

• “Right after I make coffee, I’ll check emails”

• “As soon as I get home, I’ll put my keys in the basket and start laundry”

Why it works: Anchoring habits to familiar actions uses less mental effort than setting fixed start times.

3. Break It Down Smaller Than You Think You Need To

If a task feels overwhelming, break it into ridiculously small steps. For example:

• “Open the email draft”

• “Write the subject line”

• “Attach the file”

Why it works: Executive dysfunction thrives on overwhelm. Smaller steps create a sense of momentum and reduce avoidance.

4. Create Friction Where You Need It, and Ease Where You Don’t

• Put your phone in another room when you need to focus

• Leave your yoga mat unrolled so it’s ready

• Set up auto-bill pay or one-click grocery lists

Why it works: Adjust your environment to work with your brain, not against it.

5. Practice “Body First” Regulation

Your nervous system affects your brain’s ability to focus. Try:

• Movement (a 5-minute walk, stretching)

• Deep breathing or cold water on your face

• Checking in with hunger, hydration, and sleep

Why it works: Executive function is directly impacted by physiological regulation—especially for folks with ADHD or trauma histories.

6. Don’t Wait for Motivation—Build Systems

Motivation is unreliable. Systems are not. Think:

• Setting recurring reminders

• Using a visual “done list”

• Scheduling co-working time with a friend or accountability buddy

Why it works: Executive function thrives on predictability. Systems reduce the mental load of decision-making.

Therapy for Executive Functioning Support

You don’t have to figure this out alone. If you’re struggling with executive functioning—whether due to ADHD, anxiety, trauma, or burnout—therapy can help you:

• Understand your brain

• Build practical tools that work for you

• Create structure without shame

• Reconnect with motivation and self-trust

At Beam, our therapists take a trauma-informed, neurodiversity-affirming approach to executive functioning. We focus on what supports you, not what “should” work.

Ready to Work With Your Brain—Not Against It?

We offer executive functioning support and ADHD-informed therapy in Vermont and via telehealth in select states. You’re not lazy, broken, or failing—your brain just needs the right kind of scaffolding.

Book a free consult or reach out to us to get started.