Health
How to Tackle Your To-Do List if You Struggle With Executive Functioning
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.
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.
“My mind breaks a bit when I get overwhelmed and I have too much coming at me all at once,” said Ms. Daskal, 63, who lives in Dearborn, Mich., and was diagnosed with attention deficit hyperactivity disorder a few years ago.
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’s sleep or even missing a meal can scramble a person’s ability to focus and complete tasks, too.
Here’s how to understand executive functioning, and figure out which coping strategies might work for you.
What is executive functioning?
Executive functions are life management skills that help people “convert intentions into actions,” said Ari Tuckman, a psychologist in West Chester, Pa., and author of the “The ADHD Productivity Manual.”
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.
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’t take long before she becomes frazzled. Sometimes, she said, she’ll even “scream at the top of my lungs.”
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’s sorry.
“The kids call me the apologizer,” she said.
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.
Moving beyond tips and tricks
There’s 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.
But before trying one of these strategies, experts say, it may help to start with a brief self-analysis.
Identify which aspects of executive functioning are most problematic for you.
Tamara Rosier, the founder of the ADHD Center of West Michigan and the author of “You, Me, and Our ADHD Family,” 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.
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.
Potty training a puppy seemed simpler than confronting the thousands of little decisions required to organize her space, she explained.
Next, look for solutions that address your problem.
For task initiation, ask yourself, “What’s making this hard to start?”
It might be perfectionism, fear or unclear steps, Dr. Rosier said. Once you have a better idea of what’s slowing you down, try to address it. If you’re unsure of what steps to take because your are overwhelmed with emotion, make a list of what is overwhelming. Then ask yourself, “Am I overcomplicating this task?” Challenge yourself to think of the simplest way to do it, Dr. Rosier said.
Another strategy, she added, is to use “body doubling,” which is working alongside someone else — virtually or in person — to create momentum. For example, the Attention Deficit Disorder Association offers an online “productivity powerhour” 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.
Try solving the problem outside your mind.
“Externalizing” your thought process — by discussing your problem with a friend, writing it down or physically manipulating the things you’re working on — can be more helpful than trying to hold everything in your mind, Dr. Tuckman said.
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.
Set expectations for yourself and others.
Personal strategies are less effective if your environment isn’t 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.
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’s mindful of how many responsibilities she’s taking on and which ones need to be outsourced. That helps her make time for sleep and exercise.
“I limit both what I attempt to do in a day as well as the time I attempt to do them,” she said. Her mantra: “One step at a time, one thing at a time.”
Setting expectations with the people you interact with is also important, Dr. Tuckman said. Say you’re always late to meet friends. You can work on arriving earlier while also being honest, saying, “Don’t leave until I text you,” Dr. Tuckman suggested.
Don’t judge yourself too harshly.
If you’ve had trouble with executive functioning, it can be easy to blame yourself — especially if other people are continually suggesting that you fall short.
Remind yourself that you aren’t 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.
This mind-set can be “tremendously validating,” he said, especially when someone has tried so hard — sometimes even harder than others — yet doesn’t have as much to show for it.
“If 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,” Dr. Tuckman said. “It’s not just you are a bad fit for them — they are a bad fit for you.”
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A popular class of weight-loss drugs may prevent life-threatening cardiac complications by opening microscopic blood vessels that often remain blocked after a heart attack, according to a study published this week in Nature Communications.
The research, led by the University of Bristol and University College London, identified a biological brain-gut-heart signaling pathway.
This discovery appears to explain how GLP-1 drugs — which mimic glucagon-like peptide-1, a hormone that helps regulate blood sugar and appetite — protect heart tissue from a condition known as “no-reflow.”
“In nearly half of all heart attack patients, tiny blood vessels within the heart muscle remain narrowed, even after the main artery is cleared during emergency medical treatment,” Dr. Svetlana Mastitskaya, the study’s lead author and a senior lecturer at Bristol Medical School, said in a press release.
“This results in a complication known as ‘no-reflow,’ where blood is unable to reach certain parts of the heart tissue.”
In nearly half of all heart attack patients, tiny capillaries (blood vessels) remain narrowed even after the main blocked artery is cleared. (iStock)
This lack of blood flow increases the risk of heart failure and death within a year. GLP-1 medications could prevent this, according to the researchers.
How it works
When the GLP-1 hormone is released in the gut or administered as a drug, it sends a signal to the brain, which then sends a signal to the heart that switches on special potassium channels in tiny cells called pericytes.
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When these channels open, the pericytes relax, which allows the small blood vessels (capillaries) to widen and improve blood flow to the heart muscle, the researchers noted.
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The new study used animal models and cellular imaging to track how GLP-1 interacts with heart tissue. When the researchers removed the potassium channels, the drugs no longer protected the heart — confirming they play a key role.
The findings suggest that existing GLP-1 medications, already used for type 2 diabetes and obesity, could be repurposed as emergency treatments. (iStock)
The findings suggest that existing GLP-1 medications, already used for type 2 diabetes and obesity, could be repurposed as emergency treatments during or immediately after a heart attack to reduce tissue damage.
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The researchers noted several limitations, including that the study relied on animal models.
Clinical trials are necessary to determine whether the brain-gut-heart pathway operates with the same timing and efficacy in humans.
While the study highlights the drug’s immediate benefits during a heart attack, it des not establish whether long-term use of these drugs provides a pre-existing level of protection. (iStock)
Additionally, while the study highlights the drug’s immediate benefits during a heart attack, it does not establish whether long-term use of the medication provides a pre-existing level of protection.
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The research was primarily funded by the British Heart Foundation.
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Collagen supplements have exploded in popularity, touted as everything from an anti-aging miracle to a muscle recovery booster.
But a sweeping new review conducted by U.K. researchers suggests that while collagen may help improve skin elasticity and ease arthritis pain, it does little for athletic performance or wrinkle reduction.
Researchers from Anglia Ruskin University analyzed 16 systematic reviews and 113 randomized controlled trials involving nearly 8,000 participants worldwide, which they say is the most extensive evaluation of collagen’s health effects to date.
The review found consistent evidence that collagen supplementation improves skin elasticity and hydration over time and provides significant relief from osteoarthritis-related joint pain and stiffness, according to findings published in Aesthetic Surgery Journal Open Forum.
A large U.K. review found that collagen supplements may improve skin elasticity and hydration over time. (iStock)
The researchers, however, did not find meaningful improvements in post-exercise muscle recovery, soreness or tendon mechanical properties (strength, springiness and stretch resistance).
“Collagen is not a cure-all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis,” co-author Lee Smith, professor of public health at Anglia Ruskin University, said in a statement.
EXPERIMENTAL SERUM SHOWS PROMISE IN REVERSING BALDNESS WITHIN 20 DAYS
“Our findings show clear benefits in key areas of healthy aging, while also dispelling some of the myths surrounding its use,” Smith added.
Collagen, the most abundant protein in the body, supports skin, bones, tendons, cartilage and connective tissue, according to experts. Natural collagen production begins to drop in early adulthood and declines more sharply with age.
The study found that collagen supplements may help reduce joint pain and stiffness in people with osteoarthritis. (iStock)
The review found that long-term collagen supplementation was linked to improved skin firmness and hydration, but did not help skin roughness — a proxy for visible wrinkles.
Benefits appear to accumulate gradually, suggesting that collagen should not be viewed as an “anti-wrinkle ‘quick fix,’ but as a foundational dermal support for individuals seeking holistic skin maintenance,” the researchers said.
“If we define anti-aging as a product or technique designed to prevent the appearance of getting older, then I believe our findings do support this claim for some parameters,” Smith told the BBC. “For example, an improvement in skin tone and moisture is associated with a more youthful-looking appearance.”
Collagen supplementation was linked to reduced pain and stiffness in people with osteoarthritis, with stronger benefits seen over longer periods of use, and showed modest improvements in muscle mass and tendon structure that may support healthy aging.
Collagen did not significantly improve skin roughness, a marker of visible wrinkles. (iStock)
However, it did not show meaningful results when used as a fast-acting sports performance supplement, and evidence for benefits related to cholesterol, blood sugar, blood pressure and oral health was mixed or inconclusive.
Dr. Daniel Ghiyam, a California-based physician and longevity specialist, said the findings align with what he sees in clinical practice.
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“Collagen is a targeted support tool, not a foundation of health or performance,” Ghiyam, who was not involved in the study, told Fox News Digital. “When marketed that way, it makes sense. When marketed as a cure-all, it doesn’t hold up to the data.”
The authors noted that while many previous collagen studies have received financial support from the supplement industry, the current review did not receive industry funding.
Experts say collagen supplements may offer modest benefits for skin hydration and joint comfort, but they are not a cure-all. (iStock)
The team called for more high-quality clinical trials examining long-term outcomes, optimal dosages and differences between collagen sources, such as marine, bovine and plant-based alternatives.
Among its limitations, the review could not determine whether certain forms of collagen work better than others or what the optimal regimen should be.
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While the review included randomized controlled trials, the quality of the studies varied, with newer research generally showing stronger results.
Experts say more data and studies are needed to build on the findings. They also noted that diet plays a crucial role in skin health.
Collagen supplements, often sold as powders or pills, may improve skin elasticity and ease joint pain, experts say. (iStock)
Dr. Erum Ilyas, a Pennsylvania-based dermatologist and chair of dermatology at Drexel University College of Medicine, noted that the review analyzed previously published meta-analyses rather than generating new primary data.
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“At this time, I have not seen sufficiently strong independent evidence to routinely recommend collagen supplements to my patients,” Ilyas, who was not involved in the review, told Fox News Digital.
“Although some studies show modest improvements in markers such as hydration and elasticity, there remains limited independent, biopsy-confirmed evidence demonstrating sustained increases in dermal collagen content,” she added.
Fox News Digital has reached out to the researchers for comment.
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