Executive functioning (EF) is often called the brain’s “management system.” It refers to the collection of mental skills that help us plan, organize, start and finish tasks, regulate emotions, and adapt to changing situations. When these skills are strong, everyday life feels manageable. When they are struggling, even small responsibilities can feel overwhelming.

At our September team meeting, the Chill Counseling team dug deep into executive functioning—how it shows up for clients, how it impacts our own lives as clinicians, and what strategies can help. Below, we’ve gathered reflections from our team, paired with explanations and examples that show why EF matters so much.

What is Executive Functioning?

“Yeah, I would say a lot of it is just a combination of our skills, our brain and just our ability to complete tasks and be focused and reach goals,” — Rebecca Werts

Rebecca captures it well: EF isn’t one single skill but a set of interconnected abilities. Researchers often group EF into categories like:

• • Planning and organization – the ability to set goals and break them into steps.

• • Working memory – holding information in mind long enough to use it.

• • Impulse control – pausing before acting.

• • Emotional regulation – staying steady when strong emotions hit.

• • Flexible thinking – adapting when things don’t go as planned.

• • Task initiation – actually starting the thing you’ve been avoiding.

• • Time management – estimating how long something will take and using time wisely.

• • Self-monitoring – noticing and adjusting your own behavior.

“Executive functioning really is the systems that determine whether we thrive, we survive, or we spiral.” — Erica Lewis

Erica’s words remind us that EF is not just about productivity, but overall survival and well-being. Without strong EF, daily life can quickly slide into overwhelm.

Why Naming It Matters

“I think, for me, some of it started with just the education about what executive functioning is. That was helpful for me so that I could start acknowledging what I was experiencing…that I was overwhelmed in cluttered
spaces. So some of it starts with just having [the] terms.” — Dana Lewis

Dana’s reflection highlights the power of language. Some people may describe themselves as “lazy” or “scatterbrained” when in reality, they’re experiencing EF challenges. Simply having a name for it can reduce shame and create space for self-compassion. Research supports this: psychoeducation about EF helps people reframe their struggles and opens the door to skill-building instead of self-blame.

How can we improve our executive functioning?

Our team discussed ways we as clinicians often support clients in improving or optimizing their executive functioning (or addressing executive dysfunction).

1. Building Structure with Checklists

“Providing [clients] with structured strategies…I’m really big on checklists.” — Shauna McClain

Structure doesn’t have to mean rigid schedules. It can be as simple as a visible checklist or a daily planner. For clients who feel overwhelmed by the “big picture,” small, clear steps provide a sense of control. Checking off a task—even something small—can create momentum and boost confidence.

2. Limiting Choices to Lower Overwhelm

“When working with children—specifically when they are neurodivergent—and their executive functioning just works differently than ours: limiting options. So instead of saying ‘do you want to color or play a game,’ you just say “let’s play Connect Four”…that also helps in not having them have to make a choice…limiting them to even just two options instead of three or just like leading them: ‘Do you want to play Connect Four?’ Something very specific so that they could just say ‘yes’ or ‘no’.” — Gabriela Gutierrez

Gabby is referencing decision fatigue. Too many choices can paralyze both kids and adults. Narrowing down the options helps clients take action without getting stuck in analysis. This is especially helpful for neurodivergent individuals where extra decisions may lead to increased stress.

3. Breaking Tasks Down + Rewarding Progress

“What Gabby was saying about how you may limit choices with children, the same idea works with adults, too. The tasks are just different. So, like if someone’s struggling to clean their house, instead of it being this big multi-step task of cleaning the house, it’ll be: clean living room, wash dishes, clean bathroom, vacuum. After they complete each task, having some form of reward like checking it off the list or getting a break in between each task can help with getting it done.

For tasks like that that are multi-step or feel tedious to where they may procrastinate or avoid it altogether, having someone to body double with. So maybe someone to talk to on the phone or someone to just sit there with. And just like parallel play can work well with kids who are ‘neurospicy,’ [it’s the] same with adults. Co-working in a cafe can work really well for that.” — Eboni Person

Eboni introduces two tried-and-true strategies: breaking tasks down and body doubling. Research shows that when large tasks are split into smaller, concrete actions, our brains release dopamine with each “win,” fueling motivation. Body doubling—working alongside someone else, even virtually—provides accountability and helps the brain shift into action mode.

4. Prioritizing Sleep and Movement

“I think about sleep and exercise. Our energy management is a big part of our executive functioning and our prefrontal cortex shuts down when we don’t have enough sleep and of course sleep is [when] we are able to refresh.
So practicing good sleep hygiene and then also exercising which will get the blood flowing to the brain so that we can have our best performance and also helps with emotional regulation. Basics that I would tell anybody, but especially when it comes to executive functioning.” — Cori Hill

The basics matter. Sleep deprivation disrupts the prefrontal cortex, making EF tasks challenging. Regular movement—even light exercise—increases blood flow to the brain and boosts mood-regulating neurotransmitters. For many clients, before tackling complex strategies, it starts with sleep and movement.

5. Re-Thinking Screen Time

“Avoid screen time at 30 minutes to an hour [before bed]. It messes with your melatonin production. Your body’s trying to produce melatonin, but the blue lights can actually hinder that.” — Erica Lewis

Screens before bed are one of the most common EF disruptors. Blue light suppresses melatonin production, delaying sleep onset. Establishing a wind-down routine—reading, stretching, or listening to calming audio—can dramatically improve focus and energy the next day.

6. Celebrating Small Wins

“I think setting small goals and [celebrating]wins) is really helpful.” — Joshua Davis

Joshua emphasized how breaking things down can transform overwhelm into progress and confidence. In our experience, clients often report back with pride when they see how structure and support translate into tangible results.

Final Word from the Team

“It is important as therapists to understand and discuss executive functioning because it directly affects a person’s ability to manage daily life, relationships, mental health symptoms, and long-term goals. And being deficient in executive functioning skills mean you may struggle with mental health processes that help you manage yourself, [manage] your resources, and achieve goals.” — Erica Lewis

Contributors: Erica Lewis, Dana Lewis, Shauna McClain, Eboni Person, Gabriela Gutierrez, Joshua Davis, Rebecca Werts, and Cori Hill.