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.”
Can bird flu be the next pandemic?
Dr. Marc Siegel, Fox News senior medical analyst, weighs in on how concerned people should be about bird flu spreading on ‘Fox Report.’
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The Washington State Department of Health (DOH) has confirmed that a resident of Grays Harbor County is the first person in the U.S. known to be infected with the H5N5 strain of avian influenza.
The case also marks the country’s first human bird flu diagnosis since February.
The patient, described by officials as “an older adult with underlying health conditions,” remains hospitalized after showing influenza-like symptoms in early November.
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The DOH stated that the individual “had a mixed backyard flock of domestic poultry at home that had exposure to wild birds.
“Additional testing shows the virus to be H5N5, an avian influenza virus that has previously been reported in animals but never before in humans.”
The H5N5 virus is a close cousin of H5N1 — both are types of bird flu — but they’re not the same, experts say. (Reuters/Mike Blake)
Domestic poultry and wild birds are considered the most likely sources of the virus exposure, though the health investigation is ongoing.
Public health experts have not found any increased risk to the public to date, according to the press release.
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“Transmission of avian influenza between humans is extremely rare and has never been documented in the United States,” the report states.
The patient, who is only described as an “older adult,” remains hospitalized as of the latest report. (iStock)
The Centers for Disease Control and Prevention and DOH “currently consider the risk to the public from avian influenza to be low.”
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The DOH urges poultry owners, wildlife handlers and others who have contact with animals to exercise caution.
Measures include avoiding contact with sick or dead birds, using appropriate protective equipment and reporting sick wildlife or domestic animals to the Washington State Department of Agriculture (WSDA).
“Infection with both [regular flu and bird flu] could result in the emergence of an avian influenza virus that is more easily transmitted from person to person.” (iStock)
The release also emphasizes that although the seasonal flu vaccine does not prevent bird flu infections, it is important because “infection with both viruses could result in the emergence of an avian influenza virus that is more easily transmitted from person to person.”
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Previously this year, the CDC declared the bird flu emergency officially over.
The agency’s emergency response to H5N1 bird flu, which was activated in 2024, was “deactivated” July 2, the agency told Reuters, citing declining animal infections and an absence of human cases since February.
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The H5N5 virus is a close cousin of H5N1. While both viruses come from birds and share part of their genetic code, H5N5 has a different “end piece” of its structure that changes how it behaves, experts say.
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While H5N1 has caused human illness — and even deaths — for years, H5N5 has mostly been limited to birds until now, per health officials.
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One specific spice could function as a natural antidepressant, an expert says.
Saffron, found in popular foods and drinks like paella and herbal teas, has shown promise for its ability to boost mood and reduce symptoms of depression, in addition to other various health benefits.
During an in-studio interview with Fox News Digital, Dr. Daniel Amen, psychiatrist and founder of Amen Clinics in California, shared his enthusiasm about using saffron for mental health support.
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“I love saffron so much,” he said. “I’m Lebanese, and Middle Eastern folks cook with a lot of saffron. And there’s actually folklore in Iran: If you’re too happy, you must have had saffron.”
Amen referenced research showing that about 30 milligrams of saffron was “equally as effective” as antidepressants in randomized trials.
Saffron may increase sexual function, unlike traditional SSRIs, according to Dr. Amen. (iStock)
While most SSRIs (selective serotonin reuptake inhibitors) can help boost mood, they also pose the risk of decreasing sexual function. Saffron does the opposite, according to Amen.
“As a psychiatrist, I don’t want to ruin my patients’ love lives,” he said. “Saffron increased sexual function [in research].”
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Saffron has also been shown to help with memory and focus, according to various studies.
A recent study, published in Reviews in Clinical Medicine 2025, also linked saffron to decreased symptoms of premenstrual syndrome (PMS).
Research has shown that saffron can boost mood and improve PMS symptoms. (iStock)
After eight to 12 weeks of saffron use, participants reported that the supplement “significantly reduced” the symptoms and severity of PMS.
Additional research published in the Cambridge University Press in May 2025 revealed saffron’s potential to ease depression symptoms.
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The review analyzed 192 trials involving more than 17,000 patients and 44 different nutraceuticals to determine which supplements work for depression.
Saffron was identified as most effective, showing a moderate to large antidepressant effect.
Saffron is found in a variety of dishes, including paella and rice variations. (iStock)
The meta-analysis also examined how these nutraceuticals interacted with prescribed antidepressant medications.
Combining supplements like zinc and curcumins (natural compounds found in turmeric) with existing antidepressants were found to improve symptoms.
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“So, if you’re on an antidepressant and you want it to work even better, think about zinc and curcumins,” Amen recommended. “Saffron, zinc and curcumins is a great combination.”
Saffron is often consumed as a supplement in pills, capsules or powders. (iStock)
While cooking with saffron may not achieve the levels needed to improve mood, saffron supplements are available as capsules, tablets and powdered extract. Thirty milligrams per day is typically the recommended dose for symptom relief.
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Long-term use of saffron has yet to be studied, as there is some uncertainty around its potency as a supplement, researchers and experts have warned.
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According to a medically reviewed WebMD article, taking saffron in high doses or for long periods of time “may be risky,” potentially causing anxiety, appetite changes, upset stomach sleepiness or headache.
Anyone interested in starting a saffron supplement should first consult with a doctor.
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Scientists may have found a way to stop Alzheimer’s damage before it starts — by “melting” the tiny protein clumps that are the early triggers of the disease.
Alzheimer’s has long been linked to harmful tau protein fibrils that build up in the brain and interfere with cognitive function, but researchers have now discovered soft, small clusters that appear first.
When those early clusters were dissolved, it prevented the toxic fibrils from forming, which could effectively block the disease, according to researchers from Tokyo Metropolitan University.
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Led by Professor Rei Kurita, the scientists used precise X-ray and fluorescence methods in a laboratory setting to find the microscopic “precursors,” which measured only tens of nanometers, according to a press release.
Because the tiny precursors were soft, the researchers were able to dissolve them. As a result, no tau fibrils were formed.
Scientists may have found a way to stop Alzheimer’s damage before it starts — by “melting” the tiny protein clumps that are the early triggers of the disease. (iStock)
These results suggest a shift in how scientists might develop Alzheimer’s disease treatments.
Rather than focusing on breaking apart the final fibril formations, new therapies could target the earlier, reversible precursor stage to prevent harmful structures from forming in the first place, according to the release.
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This strategy could eventually be applied to the research of neurodegenerative diseases like Parkinson’s.
The study did have some limitations, primarily that it involved in-vitro biochemical models and no humans or animals. It’s not known whether similar reversible clusters exist in human brain tissue.
Alzheimer’s has long been linked to harmful tau protein fibrils that build up in the brain and interfere with cognitive function. (iStock)
More research is needed to find out if breaking up these protein clusters is safe and could actually help treat the disease.
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Dr. Marc Siegel, Fox News senior medical analyst, was not involved in the study but shared his reactions to the findings.
“There are three essential components structurally involved in the development of Alzheimer’s disease — beta amyloid proteins, tau proteins and neuroinflammation,” he told Fox News Digital.
“In the future, there will likely be triple therapy — anti-inflammation, anti-beta-amyloid and anti-tau.”
“There are already treatments on the market to target beta amyloid buildup, and now here’s a targeted therapy to dissolve and disrupt tau protein buildup before it forms the dreaded neurofibrillatory tangles.”
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Siegel believes this is “bound to be of clinical value” and will likely be better tolerated than other medications currently on the market.
“In the future, there will likely be triple therapy — anti-inflammation, anti-beta-amyloid and anti-tau,” he predicts.
“This is promising basic research that may turn out to deepen our understanding of the mechanisms underlying the disease, but it is preliminary,” an expert said. (iStock)
Courtney Kloske, Ph.D., director of scientific engagement for the Alzheimer’s Association in Chicago, also reacted to the study in an interview with Fox News Digital.
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“This manuscript focuses on altering the structure of tau, one of the hallmark brain proteins involved in Alzheimer’s, and on exploring approaches that could potentially slow or stop disease development,” said Kloske, who was also not involved in the study.
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“This is promising basic research that may turn out to deepen our understanding of the mechanisms underlying the disease, but it is preliminary, and additional studies are needed to determine how these findings can be translated into human studies.”
Fox News Digital reached out to the researchers for comment.
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