Mastering Executive Function: How to Tackle Distraction, Overwhelm, and Procrastination

Watan-In psychology, executive functioning refers to cognitive processes such as working memory, abstract reasoning, cognitive flexibility, problem-solving, planning, and execution—it’s the mental system that controls and regulates all these aspects.

Daskal, 63, from Dearborn, Michigan, diagnosed with ADHD a few years ago, spent hours on TikTok, reading books, and attending courses to become more organized and focused at work and in her personal life. But the long list of strategies, although somewhat helpful, became exhausting, as she noted.

She said, “I feel profoundly drained when I’m fatigued and facing many tasks at once.”

When Conditions Impair Executive Functioning

Conditions like ADHD, autism, OCD, and depression—not to mention life stages like menopause—can disrupt executive functioning. Everyday life stressors—raising young children, lack of sleep, even skipping meals—can also reduce the ability to concentrate and complete tasks.

Understanding and Managing Executive Functioning

Psychologist Ari Tuckman, author of The ADHD Productivity Guide, explains that executive functioning is the set of life-management skills that enable people to turn intentions into actions.

These include planning, problem-solving, time management, decision-making, task initiation, and regulation of emotions and attention.

Step 1: Self‑Analysis

Experts recommend starting with a brief self‑assessment to see which executive skills are hardest for you. Daskal notes that difficulty initiating tasks is the most common challenge among her clients—simply staring at a to‑do list can cause overwhelm and anxiety.

For example, when she planned to finally clean her garage, it felt so overwhelming that she decided adopting a puppy seemed easier than tackling the cleaning.

Step 2: Identify Specific Roadblocks

Ask yourself: What’s making this task hard? The issue may be perfectionism, fear, or unclear instructions. Once you identify what’s blocking you, experiment with targeted solutions:

• Simplify steps

• Use a “power hour” technique—working in pairs (in person or virtually) to build accountability

• Add a fun element—like music or podcasts—to make the task more enjoyable

Step 3: Externalize the Process

Tuckman suggests that discussing tasks with a friend, writing it out, or manipulating physical items can offload the cognitive burden from your mind.

For instance, Amy Dorn, a mother of three with ADHD, uses a wrist-worn recorder to read her task list aloud and replay it later—helping with memory and recall.

Step 4: Clarify Expectations

Personal strategies falter if your environment or interactions don’t support them. Daskal transitioned from owning a salon to launching a nail polish brand to narrow her responsibilities and avoid multi-task overwhelm. She now sets clear daily priorities and schedule times: “One step at a time, one thing at a time.”

Tuckman recommends communicating expectations clearly—e.g., if you’re always late, tell friends, “Please wait for my message before leaving.”

Step 5: Practice Self‑Compassion

If executive functioning is a struggle, it’s easy to blame yourself—especially when others call you irresponsible. Tuckman urges you to remember: this is a cognitive difficulty, not a character flaw. Hard work without obvious results does not equal failure.

He cautions against surrounding yourself with critical people—not because you’re unworthy, but because they’re not supportive of your executive challenges.

Improving executive functioning isn’t about a single hack—it’s a process of self-awareness, testing, adapting, and managing your environment. With understanding and practical strategies, you can build your mental skills one step at a time.