Executive Functioning
Whether you have ADHD, autism, or just find yourself feeling somewhat scattered, getting the little—or big—things done can seem like finishing a marathon every day. This isn’t a willpower problem or something you can just push through on a daily basis. It has to do with executive functioning.
Executive Dysfunction can look like…
Executive dysfunction is when you can’t seem to plan, organize, or get tasks done. It can involve:
Task initiation (wanting to do something, but not being able to)
Inability to focus on a task, getting frequently distracted
Inability to organize your day or make a plan
Fixating on details
Not being able to prioritize
Poor time management or time awareness (sometimes called time blindness)
Task inertia can have a ripple effect. It can be stressful to have tasks hanging over your head. Executive dysfunction can also damage relationships: Taking four months to respond to a text has never brought people closer together, nor has being asked to take the garbage out seven times.
Build skills with a therapist specialized in executive functioning
Our practice is staffed by therapists who specialize in helping clients build executive functioning skills so they can take back their lives (and brains) and stop stressing. Many of our clinicians are neurodivergent themselves, so they know what it’s like to have a brain that’s wired differently. They know how and when it makes sense to build skills to tackle tasks and problems, and when the expectations you have for yourself are untenable and life needs to change. Our approach is grounded in evidence and empirical research.
We can also help with the issues that come with executive function, such as impulse control and big or seemingly unignorable emotions.
Treating executive functioning along with other issues
Executive functioning isn’t just for people with ADHD or autism. It can present alongside other issues or be exacerbated by them. Depression, for example, can make it harder to take care of tasks. Anxious perfectionism can make it hard to get started, or cause you to fixate on small details. OCD and ADHD also frequently present together. Your therapist can help you get to the root of what’s causing the issue and develop a treatment plan.
When is it time to get help?
Everyone has things they need to do, and everyone puts stuff off sometimes. So, when should you get help? As with anything, it depends on the severity and how much it’s affecting your overall quality of life.
For example, if you don’t do the dishes for one day, that’s fine, but a week might indicate a larger problem. Other signs that you need help include getting warnings at work, or if you’ve lost your job because you couldn’t get yourself to finish tasks.
Not every instance of executive dysfunction is visible to others. You might be high-functioning in some areas, like work or parenting, only to struggle to do things that aren’t 100% necessary for survival, like hobbies and personal projects. Often, people with executive dysfunction do well under pressure and deadlines, but fail to keep up with non-urgent tasks. If task inertia keeps you from doing things that make your life meaningful, it may be time to seek help.
Setting realistic goals
Many people with ADHD make big, ambitious to-do lists every day, essentially setting themselves up to fail. They might continuously feel like they’re letting themselves down or feel disappointed in themselves. This isn’t just about executive function. It’s also about understanding what’s reasonable to accomplish in a day and exercising self-compassion. A therapist can help you adjust your expectations for yourself and be kinder and more realistic about what is possible.
With or without medication
Taking medication that can help with executive function is a choice—one that can change with your situation. Whether or not you’re taking or want to take medication, our clinicians can help. While we don’t prescribe medication, we can make referrals to trusted providers.
Book an appointment
Request an appointment below, or reach out at (212) 203-7072 for a free phone consultation.