• Executive function is crucial for daily life. It involves mental skills like organizing thoughts, managing time, making decisions and regulating emotions, which are essential for tasks ranging from work deadlines to personal relationships. Challenges in these areas are common, especially for individuals with ADHD or those impacted by digital distractions.
• To combat overwhelm, divide tasks into manageable chunks. Experiment with starting on the most important task first or tackling smaller tasks to build momentum, depending on what works best for you.
• Rely on visual and alert cues, such as phone alarms or calendars, to stay on track. These tools can help reduce frustration and prevent self-criticism for forgetting tasks.
• Create dedicated spaces for specific activities to improve focus and consider nootropics like L-theanine and resveratrol to support cognitive function and mental clarity.
• Physical activity, even in short bursts, can enhance executive function, focus and productivity. Exercise breaks can be more effective than caffeine for recharging mental energy.

In an era of endless notifications, infinite scrolling and constant digital distractions, maintaining focus and staying organized can feel like an uphill battle. For those who struggle with executive function—the cognitive processes that help us plan, prioritize and manage tasks — this modern landscape can be particularly overwhelming. But according to experts, there are simple, actionable steps you can take to strengthen your executive function and reclaim your mental clarity. Sarah Regan with MindBodyGreen.com recently put together a list of these steps.

What is executive function, and why does it matter?

Executive function refers to the mental skills that allow us to organize our thoughts, manage time, make decisions and regulate emotions. These skills are essential for navigating daily life, from meeting deadlines at work to maintaining relationships. However, for many people, these tasks don’t come easily.

Russell Barkley, Ph.D., a prominent expert in the field, has described ADHD as an “executive function deficit disorder,” highlighting the challenges individuals with ADHD face in these areas. But as licensed therapist De-Andrea Blaylock-Solar, MSW, LCSW, explains, you don’t need a clinical diagnosis to experience executive function difficulties. “In the past few years, I’ve seen a rise in weakened attention spans among my clients, largely due to the impact of digital technology,” she says.

The good news? Executive function can be improved with the right strategies. Here are five expert-backed steps to help you stay on track.

1. Break tasks into manageable steps

One of the most effective ways to tackle executive function challenges is to break tasks into smaller, more manageable steps. According to Blaylock-Solar, this approach can help reduce feelings of overwhelm.

“Some people find it easier to tackle the most important task first and get it out of the way, while others prefer to start with smaller tasks to build momentum,” she explains. Experiment with both approaches to see what works best for you.

2. Use visual and alert cues

If you struggle with staying organized, relying on your brain alone to remember everything is a recipe for frustration. Instead, Blaylock-Solar recommends using external cues to keep you on track.

“I have a friend who lives by the alarm on her phone,” she says. “She sets separate alarms to wind down in the evening: one to start reading before bed, and another to put down the book and hit the hay.” Similarly, Blaylock-Solar emphasizes the importance of using a calendar to stay organized. “Having external cues — and not relying on yourself — will help you avoid beating up on yourself for not remembering things,” she adds.

3. Explore nootropics for cognitive support

Nootropics, a category of compounds that support brain health and cognitive function, have gained popularity for their potential to enhance focus and mental clarity. Research suggests that certain nootropics, such as L-theanine and resveratrol, may be particularly beneficial for executive function.

L-theanine, a compound found in green tea, is known for promoting a relaxed yet focused mental state. Resveratrol, a polyphenol found in foods like blueberries and grapes, has been shown to support brain blood flow and cognitive task performance. While nootropics aren’t a magic solution, they can be a helpful addition to a broader strategy for improving executive function.

4. Create dedicated spaces for different activities

Your environment plays a significant role in your ability to focus. If you find yourself losing steam on a task, Blaylock-Solar suggests switching up your scenery.

“Moving to a different room can help you refocus,” she explains. “It’s not a bad idea to have different rooms for different activities—like reading in one room, doing yoga in another and making phone calls in your bedroom.” By creating dedicated spaces for specific tasks, you can train your brain to associate certain environments with particular activities, making it easier to stay on task.

5. Get moving to recharge your brain

Physical activity isn’t just good for your body—it’s also a powerful tool for boosting executive function. According to Elizabeth Ricker, a brain researcher trained at MIT and Harvard, movement can help you regain focus when your attention starts to wane.

“Most people reach for coffee when their focus falters, but they might consider taking an exercise break instead,” Ricker says. “Many studies have demonstrated the benefits of exercise on executive function, which relates strongly to both focus and productivity—even after just one session.”

Whether it’s a quick walk outside or a few minutes of stretching, incorporating movement into your day can help you recenter your attention and recharge your mental energy.

The takeaway: Be kind to yourself

Struggling with executive function can often lead to feelings of shame and frustration. But as Blaylock-Solar reminds us, it’s important to be kind to yourself. “With a few helpful tools in place, a solid calendar and perhaps a reminder or two set on your phone, it is possible to keep your executive function going strong when you need it most,” she says.

By implementing these five strategies — breaking tasks into steps, using visual cues, exploring nootropics, optimizing your environment and incorporating movement — you can strengthen your executive function and navigate the demands of modern life with greater ease.

In a world that constantly pulls our attention in a million directions, taking control of your cognitive processes is more important than ever. With these expert-backed tips, you can build the mental resilience needed to thrive in today’s fast-paced, distraction-filled world.

Sources include:

MindBodyGreen.com

DevelopingChild.Harvard.edu

PubMed.gov