Executive Functioning Skills

🌟Quick Wins: Executive Function Hacks for Busy People🌟

Struggling with focus, organization, or follow-through? These research-backed strategies work even when you’re short on time.

✨Time Management (Start Here)

Time awareness basics:

- Use phone timers for everything - tasks, breaks, transitions

- Set “check-in” alarms every 2 hours to stay on track

- Build 15-minute buffers between commitments

- Track how long routine tasks actually take (most people underestimate by 50%)

Quick planning wins:

- Time-block your calendar - assign specific hours to task types

- Use the 2-minute rule: if it takes under 2 minutes, do it now

- Break big projects into 25-minute chunks

- Set 3 priorities max per day

✨Organization That Actually Works

Digital quick fixes:

- Use your phone’s voice memos to capture ideas instantly

- Set location-based reminders (“buy milk” when you reach the store)

- Email yourself important info to process later

- Use one note-taking app that syncs everywhere

✨Physical spaces:

- Designate one spot for keys, wallet, important items

- Use clear containers - if you can’t see it, you’ll forget it

- Keep a “launch pad” by your door with tomorrow’s essentials

- One-minute pickup rule before leaving any room

✨Memory Support

External brain systems:

- Phone calendar for everything, not just meetings

- Running lists: groceries, errands, things to discuss with specific people

- Take photos of parking spots, important documents, whiteboard notes

- Use recurring reminders for routine tasks

✨Attention hacks:

- Try 25-minute focus sprints with 5-minute breaks (Pomodoro Technique)

- Write distracting thoughts on paper to address later

- Use website blockers during deep work

- Change your environment for different task types

✨Getting Things Started

Beat task paralysis:

- Ask “What’s the smallest possible next step?”

- Set a 10-minute timer and commit to working for just that long

- Start with the easiest or most interesting part

- Use “body doubling” - work alongside someone else, even virtually

Build momentum:

- Stack new habits onto existing ones

- Create templates for recurring tasks

- Set immediate, small rewards for completing difficult tasks

- Track progress visually

✨Essential Tools

Apps that help:

- Calendar: Google Calendar or Apple Calendar with smart notifications

- Tasks: To-do lists or your phone’s built-in reminders

- Notes: Google Keep, Apple Notes, or Notion

- Focus: Forest app or built-in screen time controls

✨Physical tools:

- Kitchen timer for time awareness

- Whiteboard for visual planning

- Label maker for organization systems

- Designated spaces for daily essentials

✨The 3-Step Quick Start

1. Pick ONE area that causes you the most daily friction

1. Try ONE strategy from that section for two weeks

1. Adjust and add- modify what works, drop what doesn’t

🌈Transformative Journey coaching provides the personalized accountability and systematic approach needed to turn these executive functioning strategies from overwhelming concepts into sustainable daily habits that actually stick.​​​​​​​​​​​​​​​​