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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Following actor James Van Der Beek’s death after a 2½-year battle with colon cancer, experts are warning of the disease’s prevalence among younger people.
The “Dawson’s Creek” star announced his stage 3 colon cancer diagnosis in November 2024, although he was officially diagnosed in August 2023 after a colonoscopy.
In an August 2025 feature with Healthline, Van Der Beek revealed the first warning sign of colon cancer was a change in bowel movements, which he chalked up to an effect of drinking coffee.
JAMES VAN DER BEEK, ‘DAWSON’S CREEK’ AND ‘VARSITY BLUES’ STAR, DEAD AT 48
“Before my diagnosis, I didn’t know much about colorectal cancer,” the actor said. “I didn’t even realize the screening age [had] dropped to 45; I thought it was still 50.”
Following actor James Van Der Beek’s death after a 2½-year battle with colon cancer, experts are warning of the disease’s prevalence among younger people. (Ray Tamarra/GC Images)
Risk on the rise
Recent research has shown an alarming rise in colorectal cancer (CRC) cases among younger individuals.
The American Cancer Society published evidence in January that colorectal cancer is now officially the leading cause of cancer-related death among men and women 50 and younger.
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This is a significant increase from the 1990s, when it was the fifth deadliest.
While overall cancer deaths have been on the decline for this age group since 1990, dropping by about 44% combined, CRC is the only major cancer that has seen a spike in mortality for those under 50 during that time period, the researchers noted.
Colorectal cancer is now officially the leading cause of cancer-related death among men and women 50 and younger. (iStock)
Dr. Aparna Parikh, medical director of the Center for Young Adult Colorectal Cancer at the Mass General Cancer Center, who is not affiliated with the ACS, shared that experts don’t “entirely understand why” cases are on the rise.
“But it seems to be an interplay of a person’s risk factors, overall makeup and early exposures,” she previously told Fox News Digital. “The exposures include dietary exposures, environmental exposures and possible antibiotic exposures, as well as lifestyle factors in the right host.”
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Another recent ACS study discovered that drinking heavily and consistently over an adult’s lifetime could lead to a higher risk of colorectal cancer.
Other primary risk factors include family history, obesity, smoking, a diet high in red and processed meats, inflammatory bowel disease, and a personal history or family history of polyps.
In a Thursday appearance on “America’s Newsroom,” Fox News senior medical analyst Dr. Marc Siegel commented on the rise of CRC among younger individuals.
“There is a genetic issue, but there’s also ultraprocessed foods — a new study out of Mass General shows a high diet in that… [you’re] 45% more likely to have colon cancer,” he said.
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There is also a 30% increase in risk with a diet higher in processed meats, like hot dogs, and a 20% increase with diets higher in red meat, according to Siegel.
“These are the villains here,” he said. “That, plus genetics. And I’m urging everyone out there — change the age for screening to 45, or even below if you have risk factors. That’s really key.”
Recognizing red flags
While there may be no symptoms of CRC before diagnosis, especially in the early stages, certain symptoms should not be overlooked, experts say.
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Dr. Eitan Friedman, Ph.D., an oncologist and founder of The Suzanne Levy-Gertner Oncogenetics Unit at the Sheba Medical Center in Israel, confirmed that changes in bowel habits are the primary red flag that should raise the suspicion of colorectal cancer.
Abdominal discomfort and stomach pain, including cramps, bloating and gas, may be sneaky signs of colorectal cancer. (iStock)
Other symptoms include fatigue as a result of anemia, a change in bowel movements, stomach pain or abdominal discomfort, rectal bleeding or blood in stool, weakness and unexplained weight loss, Friedman, who did not treat Van Der Beek, told Fox News Digital.
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Dr. Erica Barnell, Ph.D., a physician-scientist at Washington University School of Medicine — and co-founder and chief medical officer at Geneoscopy — noted that the actor’s experience of having no “glaring” signs is common.
“Many colorectal cancers develop silently, without obvious symptoms,” Barnell, who also did not treat Van Der Beek, told Fox News Digital. “By the time symptoms appear, the disease may already be advanced.”
Family history and lifestyle habits such as smoking and drinking can increase CRC risk. (iStock)
The key to getting ahead of colorectal cancer is early detection, according to experts.
“Colonoscopy at age 45 onwards, at five- to 10-year intervals, has been shown to lead to early detection of polyps that have the potential to become malignant, and to allow for their removal as an effective means of minimizing the risk of malignant transformation,” Friedman said.
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Unfortunately, Barnell noted, “screening compliance in the U.S. remains below national targets, and gaps are widest in rural, low-income and minority communities.”
“Most people don’t like talking about bowel habits, but paying attention to changes can save your life,” the doctor said. “Screening gives us the chance to find problems early — often before you feel sick — and that can make all the difference.”
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Siegel also pushed for colonoscopies as the best method to screen for CRC, especially if a polyp is detected and removed before turning into cancer.
Fox News Digital’s Christina Dugan Ramirez contributed to this report.
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Think your sound machine is helping you sleep? It might be doing the opposite.
A new study from the University of Pennsylvania Perelman School of Medicine found that listening to pink noise at bedtime could disturb REM sleep (dream sleep) and sleep recovery.
The research, published in the journal Sleep, found that earplugs were significantly more effective at blocking out traffic noise during sleep.
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The researchers observed 25 healthy adults between the ages of 21 and 41, in an eight-hour, seven-night sleep lab simulation, according to a Penn Medicine press release.
The participants said they did not previously use noise to help them sleep, and did not have any sleep disorders.
Pink noise could disrupt REM sleep, according to Penn Medicine research. (iStock)
During the experiment, the participants slept under different sound exposures, including aircraft noise, pink noise, aircraft noise with pink noise, and aircraft noise with earplugs. The participants completed tests and surveys each morning to gauge sleep quality, alertness and other health effects.
Exposure to aircraft noise was associated with about 23 fewer minutes spent in the deepest stage of sleep compared to no noise, the study found.
Earplugs prevented this decline in deep sleep “to a large extent,” the release stated.
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Pink noise at 50 decibels, which sounds similar to “moderate rainfall,” was associated with almost a 19-minute decrease in REM sleep.
Aircraft noise and pink noise combined led to “significantly shorter” REM and deep sleep compared to noise-free nights. Time spent awake was also 15 minutes longer with this combination, which was not observed with solo aircraft or pink noise.
Earplugs were found to improve sleep quality among study participants. (iStock)
Participants said their sleep felt “lighter,” the overall quality was worse, and they reported waking up more frequently when exposed to aircraft or pink noise compared to no noise, unless they used earplugs.
Lead study author Mathias Basner, M.D., Ph.D., professor of sleep and chronobiology in psychiatry, noted that REM sleep is important for “memory consolidation, emotional regulation and brain development.”
FORCING AN EARLY WAKE-UP TIME COULD HARM YOUR HEALTH, SLEEP DOCTORS WARN
“Our findings suggest that playing pink noise and other types of broadband noise during sleep could be harmful — especially for children whose brains are still developing and who spend much more time in REM sleep than adults,” he wrote in the release.
Basner noted it’s common for parents to place sound machines near their newborns or toddlers, with a “good intention” of helping them fall and stay asleep.
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There were some positive effects of pink noise, he said, including that it mitigated some deep sleep reduction and sleep fragmentation caused by “intermittent” environmental noise.
“If low amounts of deep sleep and sleep fragmentations are someone’s main sleep issues, pink noise could be overall beneficial for them,” he said.
Importance of sound sleep
Individuals cycle through periods of deep sleep and REM sleep multiple times throughout the night, according to Penn Medicine. Deep sleep is important for physical restoration, memory consolidation and the clearing of toxins in the brain.
“Deep and REM sleep complement each other and collectively guarantee that we wake up restored in the morning, ready for the next day,” the release stated.
Pink noise introduces a “constant stimulus” for the brain to process, a sleep doctor said. (iStock)
Dr. William Lu, a San Francisco sleep expert and medical director of Dreem Health, said these findings are a “significant pivot” from the sound machine trend.
“While pink noise might mask external disruptions, it introduces a constant stimulus that the brain still has to process,” he told Fox News Digital. “The most concerning finding is that we may be unknowingly sacrificing segments of our REM sleep.”
Differences between ambient noises
Different types of noise could potentially have different impacts on sleep, Lu acknowledged.
White noise translates as “equal energy across all frequencies” and sounds like harsh radio static, the sleep expert said. Brown noise emphasizes lower frequencies, resulting in a “deep, bass-heavy rumble” like distant thunder or a heavy waterfall.
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While pink noise also has more energy at lower frequencies, but not as deep as brown, it creates a “perceptually balanced” sound like steady rainfall or wind.
“The study suggests that pink noise acts as a continuous auditory load that specifically fragments and reduces REM sleep,” Lu summarized.
Based on this type of research and data, the expert said he does not recommend using a sound machine as a “first-line” sleep aid in his own practice.
It’s common for parents to place sound machines near their newborns or toddlers while they sleep, with “good intention,” the researcher said. (iStock)
More research needed
The researchers concluded that the impact of pink noise and other audio sleep aids needs to be studied more thoroughly.
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“Overall, our results caution against the use of broadband noise, especially for newborns and toddlers, and indicate that we need more research in vulnerable populations on long-term use, on the different colors of broadband noise, and on safe broadband noise levels in relation to sleep,” Basner said.
In an interview with Fox News Digital, the researcher noted that the study, funded by the FAA, does have limitations — including that it did not investigate the effect on sleep when pink noise is used for longer periods of time.
The study was “relatively small,” and more research is necessary to weigh long-term impacts, the researchers said. (iStock)
The study was also relatively small, Basner said, and the researchers haven’t yet examined differences between individuals.
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“Until we have more research, I would recommend that if somebody wants to use pink noise, they should do it at the lowest sound level that still works for them — and if falling asleep is the main problem, put the machine/app on a timer so that it shuts off after the subject falls asleep,” he advised.
“Also, I would probably discourage general use [for] newborns and toddlers until we have more information.”
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