Being able to time-manage, follow complex instructions, or plan out and organize your life doesn’t come easy to everyone. Some need help when it comes to low motivation, controlling their impulses, and upholding social norms.
Struggling with these tasks is called “executive dysfunction,” or a disorder of executive function. But what is classified as an executive function? And how can we treat executive dysfunction when we’re well into our twenties?
Read ahead to know!
What is executive dysfunction?
Let’s explain what executive function is to clarify what the “dys” in dysfunction is for. Executive function (EF) relates to four components: inhibition, fluency, working memory, and set-shifting. What that means is EF comes up when you:
- Decide to work even though you’d like to be doing leisure activities.
- Remember what you need to get when you go grocery shopping.
- Can follow a detailed request.
- Will be able to maintain your motivation throughout your workday.
- Can stay focused on one task.
When it comes to executive dysfunction, the signs we look out for include:
- Well, a difficulty in time management or organization of schedules.
- Not being able to find personal items daily.
- A difficulty in dealing with rejection and failure.
- Not being able to self-monitor emotions and behavior.
- Difficulty in coping with setbacks.
- Struggling with problem-solving skills.
- Having rapid mood changes.
It’s a long list, and that is because executive dysfunction is a symptom of many disorders like depression, memory loss, or ADHD. So how can we treat such an underlying problem?
How is executive dysfunction treated?
Several real-world functional implications push people to find treatments for executive dysfunction’s underlying problems.
The first step is to identify what you aren’t doing as efficiently as your peers: is it planning what you struggle with? Problem-solving? Maybe it’s emotional regulation, or is it memory problems?
Whatever it is, there are strategies a professional can use to help you progress beyond your executive dysfunction, like setting sub-goals, managing intrusive negative emotions, and building up your inhibition to short-term temptation.
How to set goals when you have executive dysfunction?
Now, how does one set goals and carry through them when everything they’ve tried hasn’t worked yet?
- Build on success
The feeling of self-efficacy motivates us to continue with our tasks during the day. What that means is the more things you get done, the more motivation (and dopamine) you’ll have to get more things done.
Try doing an activity that doesn’t take longer than a minute, like writing a short sentence or downloading a document you need.
The feeling of being competent and able to finish a task, no matter how small, can boost your focus. In turn, after seeing your positive performance, you’ll be more motivated to continue with more complex tasks that might need a bit more concentration and drive from you.
2. Lists, Lists, Lists.
Write everything down, even the things you think you’ll remember later. Start making lists for every category of things you forget: whether tasks at work or chores at home. If you think it’ll be helpful for your memory and organization, label your cabinets, your cupboards, and your files.
In addition, try to find a flow to your space: making a blueprint where everything should go helps people be more organized. The cleaner and more organized your space is, the more likely you’ll be able to do the work!
3. Plan with others
Discussing your plan with other people helps you go through that step-by-step plan you set. Once you have a to-do list ready at the beginning of each day, talk about it with other people.
It’s easier to remember the process and sequence of each task when you talk about it with others, so use this strategy to improve your memory!
All in all, organizing yourself and looking for ways to improve your memory late into adulthood can be nerve-racking. But try to believe in yourself and your skills. You’re already halfway there!