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 66-year-old grandfather who exercised daily was stunned to learn he was pre-diabetic — and he says making one small change to his eating habits helped reverse it.
Dance teacher Will McKechnie, from Lytham St Annes, Lancashire, told SWNS he had always considered himself healthy.
At 5 feet 10 inches tall and 167 pounds, he wore a medium-sized shirt, danced seven times a week, and didn’t think twice about his daily snacks: a chocolate bar and a bag of chips.
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“I honestly thought I was really fit and healthy,” McKechnie said.
But after undergoing a free screening for people over 60 in May 2023, a routine blood test showed that his average blood sugar level was 6.2% — an indicator of pre-diabetes, according to SWNS.
Will McKechnie (right), a 66-year-old grandfather who exercised daily, was stunned to learn he was pre-diabetic. (William Mckechnie / SWNS)
McKechnie didn’t find out until a year later, during an unrelated appointment, when his doctor reviewed the results.
“I was so shocked and worried to hear I was pre-diabetic,” he said.
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McKechnie continued, “When he said it wouldn’t be reversible over 48, I was terrified. I was petrified at the idea that I might be starting to have poor health.”
Determined to turn things around, McKechnie made some major changes — not only in what he ate, but how.
McKechnie, determined to turn things around, made some major changes, such as cutting out nightly chocolate and chips and eating whole, nutritious foods instead. (iStock)
He cut out the nightly chocolate and chips, started eating whole, nutritious foods, and began chewing his food much more slowly.
Now, his lunch — a wholemeal chicken sandwich — takes him 40 minutes to eat.
“I just have a very occasional treat now, and much smaller,” McKechnie told SWNS.
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His breakfast now consists of fruit, and a typical dinner includes boiled eggs, roasted peanuts, celery, cherry tomatoes, carrots and cucumber.
By focusing on slower eating and more mindful food choices, McKechnie shed nearly 27 pounds, bringing him down to 142 pounds and a size small shirt.
“I honestly thought I was really fit and healthy.”
He also lost two inches off his waist — and, more importantly, his blood sugar dropped to 5.9% within nine months, SWNS reported.
“I’m very determined,” McKechnie said.
McKechnie (pictured above doing a plank) shed nearly 27 pounds, bringing him down to 142 pounds and a size small shirt. (William Mckechnie / SWNS)
He added, “If I set my mind to doing something, I’ll do it, and I’m going to get my blood sugar even lower.”
The grandfather of four said he no longer battles sugar cravings and doesn’t feel the urge to rush into stores for a chocolate fix.
He also stays busy caring for his 18-month-old grandson and teaching two dance classes a week.
“Even if you have to pay for it, it’s worth getting your blood sugar checked routinely,” said McKechnie. (iStock)
McKechnie, who quit smoking in 1986 and stopped drinking in 2012, believes everyone should be proactive about checking their health — even if they look healthy on the outside.
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“Even if you have to pay for it, it’s worth getting your blood sugar checked routinely,” he told SWNS, adding, “It’s much, much better to find out.”
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According to SWNS, McKechnie now says he feels stronger than ever and has “enormous amounts of energy.”
“I’m so relieved I had that test. It has changed my life and made me so much fitter.”
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Your daily meal selections could influence the quality of your sleep, new research says.
A study from the University of Chicago Medicine and Columbia University found that increasing your intake of fruits and vegetables could help promote more restful sleep.
Previous research has shown that people who lack quality sleep may be more likely to indulge in unhealthy foods that are high in fat and sugar — and now this new finding sheds more light on how consumed foods impact sleep.
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In the small study — which was published in “Sleep Health: The Journal of the National Sleep Foundation” — 34 healthy young adults reported their daily food consumption and wore a tracker to measure how often they woke up or changed sleep patterns during the night, according to a press release.
Those who reported eating more fruits and vegetables during the day were found to have “deeper, more uninterrupted sleep.”
A study from the University of Chicago Medicine and Columbia University found that increasing your intake of fruits and vegetables could help promote more restful sleep. (iStock)
Greater amounts of healthy carbohydrates, like whole grains, were found to have that same benefit, the study found.
“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” said co-senior author Esra Tasali, MD, director of the UChicago Sleep Center, in the release.
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“The temporal associations and objectively-measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge.”
Based on the study findings, the researchers concluded that people who eat at least five cups of fruits and veggies per day could have a 16% increase in quality of sleep compared to those who eat none of those foods.
“Small changes can impact sleep. That is empowering — better rest is within your control.”
“16 percent is a highly significant difference,” Tasali said in the release. “It’s remarkable that such a meaningful change could be observed within less than 24 hours.”
“Based on current data, the experts confidently advise that regularly eating a diet rich in complex carbohydrates, fruits and vegetables is best for long-term sleep health,” the release stated.
Those who reported eating more fruits and vegetables during the day were found to have “deeper, more uninterrupted sleep.” (iStock)
The American Heart Association provides the following examples of fruit and veggie servings that equate to 1 cup of produce.
- 8 large strawberries
- 1 large bell pepper
- 1 medium potato
- 22 grapes
- 2 medium carrots or 12 baby carrots
- 1 medium apple, orange, pear, peach, grapefruit or nectarine
Dr. Chelsie Rohrscheib, head sleep expert at Wesper in Michigan, said that most sleep professionals recognize that a healthy diet supports overall well-being, including sleep quality — “so the findings of this study are not entirely unexpected.”
“However, it’s important to note that this was a relatively small study composed primarily of young adult male participants, which limits generalizability,” Rohrscheib, who was not involved in the study, told Fox News Digital.
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“While the results were statistically significant, the overall reduction in sleep fragmentation was modest, about 16%.”
The study was also observational in nature, she noted, which means it lacked the control of a randomized trial.
“Based on current data, the experts confidently advise that regularly eating a diet rich in complex carbohydrates, fruits and vegetables is best for long-term sleep health,” the researchers wrote. (iStock)
“Ideally, future research would compare a group consuming a fruit- and vegetable-rich diet to a control group with limited intake to better establish causality,” the doctor added.
The researchers plan to conduct more studies to confirm that eating produce causes better sleep and to determine the “underlying mechanisms of digestion, neurology and metabolism” driving this impact, the release stated.
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“People are always asking me if there are things they can eat that will help them sleep better,” said co-senior author Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia, in the release.
“Small changes can impact sleep. That is empowering — better rest is within your control.”
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Bill Gates is speaking out about his personal experience with Alzheimer’s — and his hope for progress in fighting the disease.
In an essay published this week on his blog at GatesNotes.com, the Microsoft co-founder and tech billionaire, 69, reflected on the difficulty of spending another Father’s Day without his dad, Bill Gates Sr.
The elder Gates passed away in 2020 at the age of 94 after battling Alzheimer’s.
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“It was a brutal experience, watching my brilliant, loving father go downhill and disappear,” Gates wrote in the blog post.
Today, motivated by his own experience with the common dementia, Gates — who serves as chair of the Gates Foundation — is committed to working toward a cure for the common dementia, which currently affects more than seven million Americans, or one in nine people over 65.
Bill Gates and Bill Gates Sr. pose in a meeting room at the Seattle headquarters of the Bill & Melinda Gates Foundation in 2008. (Gates Ventures)
In his blog, Gates expressed optimism about the “massive progress” being made in the fight against Alzheimer’s and other dementias.
Last year, Gates said he visited Indiana University’s School of Medicine in Indianapolis to tour the labs where teams have been researching Alzheimer’s biomarkers.
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“I also got the opportunity to look under the hood of new automated machines that will soon be running diagnostics around the world,” he wrote. “It’s an exciting time in a challenging space.”
One of the biggest breakthroughs in Alzheimer’s research, according to Gates, is blood-based diagnostic tests, which detect the ratio of amyloid plaques in the brain. (Amyloid plaques, clumps of protein that accumulate in the brain, are one of the hallmarks of Alzheimer’s.)
Bill Gates Jr. (right) poses with his father at his graduation ceremony in 1973. (Gates family)
“I’m optimistic that these tests will be a game-changer,” Gates wrote.
Last month, the U.S. Food and Drug Administration (FDA) approved the first blood-based test for patients 55 years and older, as Fox News Digital reported at the time.
“A simple, accurate and easy-to-run blood test might one day make routine screening possible.”
Traditionally, Gates noted, the primary path to Alzheimer’s diagnosis was either a PET scan (medical imaging) or spinal tap (lumbar puncture), which were usually only performed when symptoms emerged.
The hope is that blood-based tests could do a better job of catching the disease early, decline begins.
The Gates family poses for a photo in 1965. The elder Gates passed away in 2020 at the age of 94 after battling Alzheimer’s. (Gates family)
“We now know that the disease begins 15 to 20 years before you start to see any signs,” Gates wrote.
“A simple, accurate and easy-to-run blood test might one day make routine screening possible, identifying patients long before they experience cognitive decline,” he stated.
Gates said he is often asked, “What is the point of getting diagnosed if I can’t do anything about it?”
To that end, he expressed his optimism for the future of Alzheimer’s treatments, noting that two drugs — Lecanemab (Leqembi) and Donanemab (Kisunla) — have gained FDA approval.
“Both have proven to modestly slow down the progression of the disease, but what I’m really excited about is their potential when paired with an early diagnostic,” Gates noted.
Alzheimer’s disease currently affects more than seven million Americans, or one in nine people over 65. (iStock)
He said he is also hopeful that the blood tests will help speed up the process of enrolling patients in clinical trials for new Alzheimer’s drugs.
To accomplish this, Gates is calling for increased funding for research, which often comes from federal grants.
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“This is the moment to spend more money on research, not less,” he wrote, also stating that “the quest to stop Alzheimer’s has never had more momentum.”
“There is still a huge amount of work to be done — like deepening our understanding of the disease’s pathology and developing even better diagnostics,” Gates went on.
“I am blown away by how much we have learned about Alzheimer’s over the last couple of years.”
Gates pointed out that when his father had Alzheimer’s, it was considered a “death sentence,” but that is starting to change.
“I am blown away by how much we have learned about Alzheimer’s over the last couple of years,” he wrote.
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“I cannot help but be filled with a sense of hope when I think of all the progress being made on Alzheimer’s, even with so many challenges happening around the world. We are closer than ever before to a world where no one has to watch someone they love suffer from this awful disease.”
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