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Looking for an executive function planner for adults? That’s good, because I’ve created a free one that I’m giving out to subscribers! Before I get to that, however, I think it’s important to take a deeper dive into what “executive function” is and how a planner might help.
The planner itself can be very useful. For example, you’ll find pages for time management, prioritizing to-do lists, spaces to enter contact information, password management, etc.
Yes, that sounds like every other planner on the market. The difference between an executive function planner and the rest is in the resources it provides.
For example, you might find an executive function emergency page for times when you’re feeling overwhelmed, stuck or distracted. Other helpful pages could include a sensory overload and regulation page or an impulsivity log.
These types of planner pages can help reduce overstimluation and track decision making.
Disclaimer
This content is for informational purposes only and not medical advice. If you have concerns about executive function, ADHD, or brain health, consult a qualified healthcare professional for diagnosis and treatment.
Executive Function: The Hidden Superpower Running Your Brain
Have you ever wondered why some people seem super organized while others struggle to keep track of everything?
Sometimes, it’s just because a person is having an off day. Other times, however, it has to do with significant challenges related to executive function. This could include people with ADHD, dementia, brain injuries, and other related issues.
Whatever the cause, it typically boils down to something called “executive function”
What’s Executive Function?
Executive function is a set of mental skills that help us plan, focus, remember detials, and control our impulses. These mental skills that we sometimes take for granted are controlled by the prefrontal cortex, which is the front part of the brain.
When it’s healthy, it helps us stay on task, switch between activities with ease, and make good decisions.
When it’s not working at 100%, people with neurodevelopmental disorders (ADHD, autism, learning disabilities, brain injuries, dementia, etc.) may struggle. These people may have trouble completing tasks, remembering daily self-care, and regulating emotions.
In fact, even a diagnosis of anxiety can also be the cause of poor executive function.
Your Brain Has a Boss
Imagine your brain is like a big company, and the prefrontal cortex (PFC) is the boss. It sits right behind your forehead and helps make big decisions, just like a CEO running a business.
It’s the control center of our brains, but it’s not something we think about. Unfortunately, some of us might believe we have a personal weakness of some sort when, in fact, it’s a much bigger problem that hasn’t been diagnosed.
What The Prefrontal Cortex Does
The prefrontal cortex controls cognitive skills like task initiation, time management, and response inhibition.
Do you have friends who don’t seem to have a filter? It may because of weak response inhibition. Normally, our brains have a ‘pause button” that steps in when we’re about to say or do something we shouldn’t.
It can happen if we haven’t had enough sleep or drank too much alcohol. Of course, for some people, there’s a deeper diagnosis at play.
When the prefrontal cortex isn’t working strongly, it can make you:
- get distracted easily
- act without thinking
- forget where you’re supposed to be
- forget what you’re supposed to do
- have trouble planning or staying organized
Challenges With Executive Function: Does This Sound Familiar?
As mentioned above, the prefrontal cortex is the part of the brain that helps us manage daily tasks. It’s what helps us focus long enough to complete tasks and realize long-term goals.
Problems with any of these things can have a serious impact on your daily life, school work, family life, and even personal relationships. Healthy executive functions help us see the big picture. It helps us break down complex tasks and meet due dates.
Challenges with this can cause a lot of problems and can affect:
- Young children, middle school, and high school students struggling with homework assignments and academic success
- College students and young adults managing long-term assignments, extracurricular activities, and social skills
- Adults balancing work, family members, and daily routines while dealing with poor organizational skills
- People with autism spectrum disorders, ADHD, or executive function disorder
Using the most effective tools, in combination with medical guidance, can assist challenges with executive function.
How Can You Make Your Prefrontal Cortex Stronger?
According to the edgefoundation.org, the brain has the ability to change and adapt. With the right strategies, it can form new connections and strengthen exising ones.
It happens through a process known as neuroplasticity, which is the brain’s capacity to reorganize itself by forming new neural connections.
This doesn’t mean the brain can be completely “cured.” But it does mean there are ways to help it work better. Simple activities can keep the brain active and engaged.
Things like talking with others, using planners, playing puzzles, and board games can boost brain function.
These activities don’t fix everything, but they can make thinking and memory a little sharper. Even small challenges for the brain can help it stay strong!
Source: Cognitive Interventions for Neurodegenerative Disease
How an Executive Function Planner For Adults Could Help
There are a lot of things that can help you stay on track, organized, and focused. Good sleep, playing strategy games (chess, puzzles, or memory games), and exercising the body may help improve cognitive function.
Depending on your diagnosis, a doctor might prescribe a combination of medications, therapy, and lifestyle interventions.
Lifestyle interventions are non-medication strategies that help improve focus, organization, memory, and impulse control. One intervention, for example, could be the use of an executive function planner for adults.
A planner system supports time management, long-term planning, and helps by breaking tasks into manageable parts.
Instead of stressing over a blank page, planners give you a specific starting point. Once you have an executive planner for adults, you can easily return to it to complete notes, jot down reminders, and use the resources within to help you with executive function challenges.
The Best Executive Planners Have These Key Features
Most digital planners will have common pages including space for daily tasks, to-do lists, a place to write appointments, long-term goals, and goal setting. But if you’re looking for a digital planner specific to executive function, look for planners that include the following:
- Tools for emotional regulation
- Tools to help with social skills
- Practical tips for task initiation and time management
- Time blindness management
- Exercises to strengthen response inhibition
- Resources on breaking down big goals into manageable parts
- Project maps to make long-term planning easier
- Goal setting for academic success and personal growt
Of course, even the best executive function planner in the world can’t do the work for you. I suggest creating a daily reminder to allow yourself the time to work with your planner. It doesn’t have to be a length time. Just set a reasonable time that you think you can happily work with. A 10-15 minute timeframe is a great start.
What to Do If You Have a Hard Time Sticking to Your Planner
Common executive functioning issues make planning difficult. For that reason, there’s a good chance you might have trouble sticking to your planner.
On the days when you find yourself struggling to stick with your planner, remind yourself that this struggle is all part of the process. You’re asking your brain to learn a new routine and that takes time.
In the beginning, allowing yourself to get in the habit of reaching for your planner is a great start. Don’t have 10 minutes? No problem! Try 2 minutes instead. Just make sure to stick with the daily routine, no matter how little time you feel you have.
Why? Because you’re building pathways to a healthy habit. It’s like adding exercise into your life. It’s challenging at first, but after a while it becomes part of your daily schedule.
Finding Support for Your Unique Challenges
While an appropriate planner can help, it’s important to surround yourself with different people who have your best interests at heart. Depending on your specific challenges, you might find support through the following means:
- Cognitive Behavioral Therapy
- Occupational Therapy
- Online communities
- Psychiatrists and neurologists can assess and provide treatment options when necessary
- Support groups
- Mindfulness apps
Don’t forget family members and educational specialists. They can play a huge role in keeping you accountable and on track.
Summing It Up
A planner can help with key executive function skills like time management, organization, and task prioritization.
Trying a free executive function planner tailored to your needs can make daily life more manageable. There are many practical tools available, including digital planners, paper planners, and productivity apps.
To make your planner work for you, start with simple steps like setting reminders, breaking tasks into smaller steps, and customizing layouts to fit your workflow. Explore helpful resources and find the right planner to support your executive function needs.