Ever felt like you just can’t seem to get your life together? We all have times when even the most basic tasks can feel insurmountable (hello, lack of sleep), but some of us really struggle to keep our heads above water. If you’re frequently overwhelmed by day-to-day tasks and find organisation, timekeeping and decision-making tricky, you might be coping with executive functioning disorder.

What is executive functioning? 

We all use executive functions everyday, for the most part without even realising it. Hitting a work deadline, meeting a friend for coffee or handling a disagreement with a partner all require executive functioning, and studies show our brains continue to develop these skills long into adulthood. 

“Executive function is essentially your brain’s project manager function,” explains Dr Zoe Watson, GP and founder of wellbeing platform Wellgood Wellbeing. “It is the brain function which allows us to plan, organise, pay attention, initiate and complete tasks, manage our time effectively and have cognitive flexibility. It ensures that your brain prioritises tasks, stays on track, finishes things to completion, filters distractions, keeps focus and controls impulses.”

What is executive functioning disorder, then?

Executive functioning disorder (EFD) – or executive dysfunction – is an umbrella term for when people struggle with tasks that neurotypical brains can handle with relative ease. 

“EFD covers a broad range of conditions linked to a specific part of the brain known as the prefrontal cortex,” explains certified productivity coach Juliet Landau-Pope. “The prefrontal cortex is responsible for executive function – high-level cognitive skills such as planning, decision-making and regulating thoughts and behaviours.”

Commonly associated with ADHD and autism, EFD is often present alongside other mental health conditions, such as OCD, among others. 

“EFD is extremely common across all neuro divergencies,” says Watson. “Unsurprisingly it can cause absolute havoc for neurodivergent people, not just at work, but in their personal lives too.”

This havoc is something project manager-turned-artist Catherine Regi can relate to; as she left her high-flying career, she realised that her structured routine had been masking her symptoms. 

“I never realised how much I relied on very strict systems I put in place for myself,” she tells Stylist, “and when I left work it all fell apart. I discovered I have ADHD and have terrible executive function.”

What are the signs of executive functioning disorder? 

It can be tricky to know whether your brain feels scrambled because you’re overtired and overwhelmed or because there’s something else going on. And it’s important to note that struggling with executive function isn’t a diagnosis or a learning difficulty, but it can be a sign of neurodiversity. 

“EFD isn’t exclusive to neurodivergent folk, but it’s much much more common, particularly in ADHD and autism,” says Dr Watson. 

There are generally thought to be five categories of executive function, and if you’re experiencing difficulties with any of these, you might be prone to EFD. 

Cognitive flexibility 

“This refers to your ability to think on your feet, adapt to change, accept change and switch between tasks,” says Dr Watson. “It’s a broad term generally referring to our ability to adapt flexibly to our constantly changing environment.”

Organisation 

Essentially, this is our ability to keep track of personal items, calendar events, prioritising tasks, estimating time and keeping our environment tidy.

Working memory

“Basically, this is the amount of RAM your brain has,” explains Dr Watson. “In other words, it is the ability to hold several thoughts in your brain at once to allow you to complete a task or follow multi-step instructions.”

Inhibitory control

This is also known as impulse control, ie the ability to control automatic or impulse responses by using attention and reasoning. “Inhibitory control is thought to be the basis of the proper functioning of the rest of the executive functions,” says Dr Watson, “because inhibitory control is necessary for shifting, controlling impulsivity or interferences, working memory, regulating emotions and so on.”

Emotional regulation

This is defined by the ability to self-soothe and refocus our attention away from triggers, as well as inhibiting unhelpful behaviours. 

What causes executive functioning disorder?

Predictably, this is a tricky one to answer.

“As with many brain-based conditions, there are various explanations for EFD,” says Landau-Pope. “For some individuals, the roots may be genetic; for others, it could be attributed to developmental issues or injury such as stroke.”

Even childhood trauma can play a part.

“Trauma in early childhood or living in highly stressful environments can cause EFD,” says Jo Mitchel Hill, parenting coach and ADHD expert. “When the brain is flooded with stress hormones, it can impair the development of the part of the brain that is responsible for healthy executive functioning, meaning it’s often something that has been with a person since they were very young.”

How to cope with executive function disorder

As with many neurodiverse behaviours, lots of people (especially women) are good at ‘masking’ these symptoms from an early age, so executive dysfunction is often overlooked. But this in itself can have consequences for our mental health.

“It’s not surprising that the effort required to compensate for or conceal symptoms of EFD can contribute to stress, anxiety and fatigue,” says Landau-Pope. 

Regi has found that some self-compassion can go a long way to relieving her symptoms. “I now enjoy my artwork (both teaching and to sell) with a huge dose of anti-perfection and accepting myself as I am. My husband is extremely supportive, and while I know my kids would really benefit from schedules, I know that I just can’t manage them at all!”

There are a range of coping strategies, and you might have to explore a few before you hit on something that works for you. 

Time blocking

When we’ve got a mammoth task to complete, it can be tricky for all of us to know where to start. Throw EFD into the mix, and the feeling can become paralysing, leading to procrastination and delaying tactics.

“It is important to break big tasks down into smaller chunks so they don’t feel so overwhelming,” advises Mitchel Hill. “Try finding an app or visualising the time you have available. This can help you to stay on task. In the workplace, you may need to work with a manager or mentor to help break down the various tasks required to complete the bigger task – think things like tick sheets or a list of next steps.”

Landau-Pope recommends trying the pomodoro technique to overcome procrastination and make tasks more manageable, and if your office is particularly noisy, you could ask for some noise-reducing headphones to help you concentrate.

“Having a quiet place to work or being able to use noise-cancelling headsets within the workplace may help those with EFD to keep focused,” agrees Mitchel Hill. “Often the smallest noises are the most distracting and can cause a lot of stress.”

Take regular breaks

If you find that you’re struggling with executive functions, it’s important to schedule regular brain breaks so fatigue doesn’t set in. 

“Just make sure that you then don’t get distracted by conversations or something going on in the workplace that looks exciting,” warns Mitchel Hill. “Try using a timer on your phone to give yourself a 10-minute break if you’re easily distractable.”

Don’t suffer in silence

If you are struggling with EFD or any of the symptoms above sound like you, then finding a coach who understands EFD and working with them to find strategies that work for you is a good first step.

“Don’t be afraid of discussing with your employer any struggles that you may be having,” says Mitchel Hill. “They may already have a number of strategies that they can help you with, or they may be open to helping you find ways to feel less overwhelmed.”

Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.

Images: Getty