What Are Executive Function Skills? A Comprehensive Guide for Parents, Educators, Athletes, and Young Adults

What Are Executive Function Skills? A Comprehensive Guide for Parents, Educators, Athletes, and Young Adults

Matt slouched in his chair, staring at the pile of unfinished assignments on his desk. Each passing minute amplified his anxiety, reminding him of everything still is not done. He knew he was smart, but no matter how hard he tried, he couldn’t sit down and focus like his friends. As the evening slipped away without progress, Matt’s frustration turned to shame.

Matt’s English teacher, Ms. Johnson, noticed his struggle and approached him with concern. “Let’s break this down together,” she suggested. Over the next few weeks, she helped Matt improve his executive function (EF) skills, explaining that it wasn’t his intelligence holding him back, but a lack of skills to plan, organize, and complete tasks. She taught Matt how to break overwhelming tasks into manageable pieces, establish routines, and use a timer to show him when he lost focus.

Matt was skeptical at first. But slowly, he began to see changes. Assignments that once felt insurmountable started to seem achievable. Each small win boosted his confidence, despite the occasional setback. Eventually, Matt understood that his issue wasn’t laziness—he just needed the right strategies and support to succeed.

What Are Executive Function Skills?

Executive function (EF) skills are the mental processes that help us plan, organize, and complete tasks—skills needed to succeed in school, work, sports, and daily life. These skills include:

• Planning and Prioritizing: Determining the steps needed to achieve a goal and deciding on the most important tasks to focus on.

• Time Management: Allocating time effectively to ensure all tasks are completed within deadlines.

• Organization: Keeping track of information, materials, and tasks in an orderly way.

• Working Memory: Retaining and using information needed to complete tasks.

• Self-Regulation: Managing emotions and behaviors in order to stay focused and productive.

• Task Initiation: The ability to start tasks without unnecessary procrastination.

• Cognitive Flexibility: Adjusting to changing demands, priorities, or perspectives.

These skills allow us to set goals, manage our time, regulate our emotions, and complete tasks effectively. Just like Matt, many people find that developing these skills transforms their approach to challenges, leading to lasting success.

Why Executive Function Skills Matter

Key Takeaways

• Executive function skills are needed for managing academic, personal, and professional goals effectively.
• Developing EF skills helps overcome procrastination and maintain motivation by breaking down large goals into smaller tasks.
• These skills extend beyond academics and are equally important in sports, arts, and managing life responsibilities.

Achieving Goals

Executive function skills are essential for achieving goals—whether academic, personal, or professional. They help us manage schoolwork, hobbies, and responsibilities effectively. 

For example, Emily, a high school student with dreams of becoming a musician, learned to prioritize tasks and create a weekly plan. This helped her balance school, music practice, and part-time work, ultimately allowing her to perform her first solo concert.

Breaking down long-term goals into manageable tasks is another aspect of EF skills. Whether it’s preparing for a college entrance exam, planning a project at work, or training for a marathon, breaking down large goals into smaller, actionable steps makes them more approachable and maintains motivation throughout the journey.

EF skills also help individuals overcome procrastination. For example, when Emily felt overwhelmed by her responsibilities, she learned to use a time-blocking method to dedicate specific times to each task. By doing this, she could see her progress, which helped her stay motivated and focused on achieving her goals.

Beyond Academics: Sports, Arts, and Life Skills

Key Takeaways

• EF skills are important not only for academic success but also for excelling in extracurricular activities like sports, music, and art.
• Athletes benefit from EF skills such as time management and emotional control, while artists use these skills for discipline and creativity.

• Balancing multiple commitments requires effective scheduling and prioritization, making EF skills essential for managing stress and improving performance.

EF skills aren’t just for academics—they’re needed for thriving in sports, music, art, and other extracurricular activities. For athletes, EF skills like time management, emotional control, and self-regulation help balance training and schoolwork. Visualization techniques and mindfulness can also keep athletes focused during high-pressure situations.

Take Jordan, the captain of his school’s basketball team. Jordan faced the challenge of balancing academics and athletics, often feeling overwhelmed by his commitments. By developing EF skills, he learned to create a daily schedule that allowed him to allocate time for training, homework, and rest. Additionally, Jordan implemented a pre-game mental routine that helped him stay focused and calm under pressure, significantly improving his performance both on the court and in the classroom.

Artists and musicians use EF skills to manage practice schedules, prepare for exhibitions, and meet deadlines. Effective organization and discipline provide a structure within which creativity can flourish, reducing the stress that often accompanies artistic endeavors. For instance, Mia, an aspiring painter, found that setting aside specific times for practice and breaking larger projects into smaller steps allowed her to meet her creative goals without feeling overwhelmed.

College Readiness and Independence

Key Takeaways

• Transitioning from high school to college requires EF skills to manage newfound independence, unstructured schedules, and increased responsibilities.
• EF strategies like to-do lists, reminders, and accountability groups can help students adapt and thrive in college environments.

• Developing EF skills also prepares young adults for managing personal responsibilities, like finances and time management, leading to greater independence and reduced anxiety.

The transition from high school to college is one of the most challenging moments for young adults. College readiness involves more than academic preparedness—it requires managing time, prioritizing tasks, and advocating for oneself. Many students are unprepared for the level of independence required in college, which can lead to struggles in both academic and personal life.

Rachel, a freshman, initially struggled with this shift. She felt overwhelmed by the freedom and lack of structure in college, which led to procrastination and missed deadlines. However, by implementing EF strategies such as creating daily to-do lists, setting reminders on her phone, and joining a study group for accountability, Rachel found her footing and began succeeding in college’s unstructured environment. She also learned to attend office hours and communicate with her professors, which helped her clarify doubts and stay on track.

EF skills also extend to adult responsibilities. Tom, who struggled to manage his finances after landing his first job, used Google Calendar and phone reminders to become more organized. By setting up monthly reminders for paying bills, using budgeting apps to track his expenses, and creating a daily checklist for his tasks, Tom gained independence and a sense of control over his life. These skills not only improved his work performance but also reduced his anxiety about managing his personal responsibilities.

Who Struggles with Executive Function?

Key Takeaways

• EF skills vary among individuals; some struggle more due to conditions like ADHD, anxiety, or dyslexia.
• EF difficulties are skill-based, not character flaws, and can be improved with empathy, instruction, and effective strategies.

• Establishing routines, using visual aids, and incorporating breaks can help individuals with EF challenges develop these skills.

Everyone Has EF Skills, But Not Equally

Executive function skills vary widely among individuals. Some naturally excel, while others struggle—not due to a lack of effort, but because these skills need more development. People with ADHD, anxiety, dyslexia, or other challenges often face more difficulties with EF skills. Understanding that EF challenges are skill-based, not character flaws, allows us to approach them with empathy and a growth mindset.

Max, a middle schooler with ADHD, used to find homework overwhelming. He would sit at his desk, unable to start his assignments, and end up feeling frustrated and defeated. However, with the help of a coach, 

Max built a consistent after-school routine: he worked on assignments for 20 minutes and then took a break to play outside for 10 minutes. Breaking his work into smaller chunks and using a timer to keep track helped Max stay focused and motivated. 

He also used visual reminders and checklists to help him remember what needed to be done each day. With these strategies, Max gradually developed the skills needed to manage his time and tasks effectively.

ADHD, Anxiety, and Other Challenges

Individuals with ADHD often struggle with initiating tasks, maintaining focus, and managing their time. This can make school, work, and even daily activities challenging. ADHD affects the brain’s executive function system, making it harder for individuals to regulate their behavior and stay organized.

For example, Max’s struggle with homework was not due to a lack of intelligence or effort but rather a difficulty in beginning the assignment and sustaining focus on tasks. By creating a structured routine, breaking tasks into smaller, manageable parts, and incorporating movement breaks, Max was able to overcome many of these challenges. Positive reinforcement, such as rewarding himself with playtime after completing his homework, also helped him stay motivated.

Anxiety can also significantly impact EF skills. When individuals are anxious, much of their mental energy is consumed by worry, leaving less capacity for planning, organizing, and completing tasks. Mia, a twice-exceptional student who excelled in math but struggled with organization, often found herself procrastinating due to anxiety about not meeting her own high standards. 

With coaching, Mia learned to break projects into smaller tasks and create a realistic timeline for completing them. She also practiced self-compassion, which helped her reduce the pressure she placed on herself and allowed her to complete assignments more effectively.

Dyslexia, a learning difference that affects reading and language processing, can also create challenges with EF skills. Students with dyslexia may struggle to keep up with assignments, manage time effectively, or stay organized. 

However, with appropriate strategies and support, they can develop strong EF skills. For instance, using audiobooks, breaking reading assignments into smaller sections, and using graphic organizers to plan writing tasks can make a significant difference for students with dyslexia.

How to Develop Executive Function Skills

Key Takeaways

• Developing EF skills is a gradual process that requires consistency, patience, and support.
• Different groups—parents, educators, athletes, and young adults—can use specific strategies to foster EF development.

• Routines, accountability, and positive reinforcement are key elements in supporting EF growth.

Developing EF skills takes time, patience, and consistent support. The goal is to lay a foundation for lifelong growth, resilience, and self-management. Here’s how different groups can support EF development:

For Parents

• Establish Routines: Routines create predictability and reduce decision fatigue. Lucas struggled with homework until his parents created an after-dinner homework routine, which built better habits. Consistent routines help children understand what is expected of them, making it easier to transition between activities and complete tasks.
• Encourage Movement and Sleep: Physical activity and quality sleep are essential for developing EF skills. Daily exercise, such as playing sports or going for a walk, can improve focus and cognitive flexibility. Consistent sleep routines also ensure that children are well-rested, which is needed for emotional regulation and productivity.
• Break Tasks into Steps: Parents can help their children by breaking larger tasks into smaller, more manageable steps. For example, instead of telling a child to “clean your room,” breaking it down into “pick up your toys, put your clothes in the hamper, and make your bed” can make the task less overwhelming and more achievable.
• Model and Teach Organizational Skills: Parents can model effective organizational skills by keeping family calendars, creating to-do lists, and using reminders. Teaching children how to use planners or apps to keep track of assignments and activities helps them develop their own organizational habits.

For Educators

• Classroom Strategies: Modeling organization, using timers, and backward planning can improve EF skills in students. For example, Mr. Thompson’s daily 10-minute planning sessions helped students feel more prepared by allowing them to outline what they needed to accomplish each day. Teachers can also model how to break down large projects into smaller, more manageable tasks, showing students how to approach assignments effectively.
• Movement Breaks: Short movement breaks during lessons can improve focus and reduce anxiety. Activities like stretching, yoga, or even a quick dance session can re-engage students and make them more receptive to learning. These breaks are especially helpful for students who struggle with sitting still for extended periods.
• Visual Supports: Visual schedules, checklists, and graphic organizers can help students understand what is expected of them and keep track of their progress. Providing students with a clear visual outline of their tasks can reduce anxiety and make it easier for them to stay organized.
• Positive Reinforcement: Recognizing and celebrating small successes can motivate students to continue developing their EF skills. Praise for effort, rather than outcome, encourages a growth mindset and helps students understand that improvement comes with practice.

For Athletes

• Balance and Time Management: Athletes like Jake, a soccer player, used time blocking to balance training, rest, and schoolwork. This approach prevented burnout and ensured all aspects of his life were addressed. By setting specific times for each activity, Jake was able to focus fully on whatever he was doing at the moment, whether it was training, studying, or relaxing.
• Mental Health and Adaptability: Building EF skills like emotional regulation helps athletes stay mentally healthy. Visualization practices, such as deep breathing exercises or meditation, can help athletes manage the stress and pressure of competitions. Journaling can also provide a healthy outlet for processing emotions and reflecting on performance.
• Pregame Routines: Developing a consistent pregame routine can help athletes focus and reduce anxiety. This might include visualization exercises or listening to calming music. Such routines help athletes get into the right mental state to perform at their best.

For Young Adults

• Managing Adult Responsibilities: Transitioning to adulthood comes with many new responsibilities, from managing finances to keeping up with work obligations. Jenna, a young adult, improved her budgeting skills using a finance app, which made her more organized and independent. Using tools like budgeting apps, planners, and reminders can help young adults stay on top of their responsibilities and reduce the stress that comes with managing multiple tasks.
• Building Habits: Accountability structures lead to better work-life balance. Sam partnered with a friend to stay accountable, which helped them both progress in their careers. Whether it’s working out, applying for jobs, or saving money, having an accountability partner can create a sense of responsibility and provide encouragement.
• Setting Boundaries: Young adults often struggle with taking on too much, leading to burnout. Learning to set boundaries and say no to additional responsibilities when feeling overwhelmed is an important EF skill. Setting aside time for self-care, such as exercise, hobbies, or relaxation, is needed for maintaining a healthy balance between work and personal life.

The Science Behind Building EF Skills

Key Takeaways

• Structured routines reduce decision fatigue, making task initiation easier and boosting overall performance.
• Sleep, exercise, and accountability are foundational habits for improving EF skills and maintaining productivity.
• Incremental progress, such as starting with small, achievable goals, helps build momentum and establish lasting habits.
• Routines and Structure: Structured routines reduce decision fatigue. Research shows that consistent routines boost academic performance and make task initiation easier. Decision fatigue occurs when individuals become overwhelmed by the number of choices they need to make, leading to procrastination or poor decisions. By establishing routines, individuals can reduce the number of decisions they need to make each day, conserving mental energy for more important tasks.
• Sleep, Exercise, and Accountability: Adequate sleep, physical activity, and accountability systems form the foundation for improving EF skills, leading to better productivity and focus. Sleep is crucial for memory consolidation and emotional regulation, while exercise promotes the growth of new neural connections in the brain. Accountability systems, whether through friends, family, mentors, or digital tools, provide external motivation to stick to positive habits.
• Incremental Progress: Building EF skills is about small, consistent progress. Chloe started with just 15 minutes of study time each day, gradually increasing it to build stamina and confidence. Small, achievable goals help build momentum and make it easier to develop new habits. Celebrating each milestone along the way can boost motivation and reinforce the value of persistence.

How Untapped Learning Can Help

Key Takeaways

• Untapped Learning offers personalized coaching tailored to the needs of students, including those with ADHD, dyslexia, and anxiety.
• Our focus on developing the entire individual encourages a growth mindset and resilience, preparing students for long-term success.
• Family involvement and support are needed to reinforce EF skills learned during coaching sessions.

Untapped Learning provides personalized coaching to help students develop EF skills. Our approach focuses on lifelong skills—building discipline, focus, and resilience. We also involve families in the process, creating a supportive environment that fosters growth.

• Customized Coaching: We provide tailored strategies for students with ADHD, dyslexia, anxiety, and other challenges. Each student is unique, and our coaches work one-on-one to identify specific areas of need and create a plan that addresses those challenges. For example, a student struggling with time management might learn how to use digital calendars, set reminders, and create weekly schedules to keep track of their tasks.
• Holistic Development: Our coaching emphasizes the importance of the learning process, helping students view challenges as opportunities for growth. Rather than focusing solely on grades or immediate outcomes, we help students develop a growth mindset, encouraging them to see setbacks as learning experiences and to persist even when tasks are difficult.
• Family Involvement: We collaborate with families to create a supportive home environment, reinforcing the skills taught during coaching. Monthly parent workshops provide insights into EF development and practical strategies for supporting their children at home. By involving families, we ensure that students have consistent support both at home and during coaching sessions.

Don’t let executive function challenges hold you or your loved ones back any longer. Want to learn more about how Untapped Learning can help students, athletes, and young adults develop executive function skills? Contact us today and let’s work together to reach your full potential.

Frequently Asked Questions

• What are executive function skills? They are cognitive processes that help us plan, focus attention, remember instructions, juggle tasks, and reach our goals.
• When do these skills develop? They begin in early childhood and continue into early adulthood, but it’s never too late to improve them.
• Can EF skills be improved? Yes! Improving EF skills requires consistent effort, accountability, and practice. With dedication, these skills can grow stronger over time.
• How do I know if my child struggles with EF? Look for signs like trouble getting started on tasks, poor time management, or frequently losing items. These challenges can indicate difficulties with executive function skills.
• Are there quick fixes? There are no instant solutions. Improving EF takes patience, building effective routines, and creating systems that work for you. Strategies like breaking tasks into steps and developing consistent habits can gradually lead to meaningful progress.

Growth Through Executive Function Skills

Leah’s alarm blared at 6 AM, but unlike before—when she’d start her day in a panic—Leah now felt a sense of calm purpose as she rose. Just six months ago, her life was a whirlwind of missed deadlines and stress. With the help of an executive function coach, Leah rebuilt her habits, one step at a time.

Now, Leah is pursuing her passion for photography alongside her job. The skills she developed haven’t just made her more productive—they’ve given her the freedom to pursue her big goals. Leah’s journey reminds us that with patience, perseverance, and support, anyone can reach their potential. Start today—one small step at a time.

For More

Executive Function: Implications for Education

Relationships & ADHD: Executive Functionings Impact

Guide Executive Dysfunction How to Sharpen Executive Functions