What is Executive Function Coaching?
You start your day with a plan, a to-do list, and a commitment to stay focused. But as the day goes on, distractions pile up, and those simple tasks suddenly feel impossible. For many people with ADHD, this overwhelming feeling is all too common.
Research shows that executive function deficits are common and challenging symptoms of ADHD. That's why understanding and addressing these deficits from a holistic perspective are essential.
Understanding Executive Function
Executive function is like your brain's command centre, helping you plan, organise, and manage your tasks. When you have ADHD, this command centre can have trouble working properly, making everyday tasks feel overwhelming.
Here are some examples of how these disruptions can impact your daily life:
Response Inhibition
During conversations, you often can’t help but interrupt others. Your inability to pause and think before speaking can create awkward situations and strain relationships.
Working Memory
You’re handling multiple tasks but keep forgetting crucial details, like a deadline or an important step. This forgetfulness makes you seem disorganised and increases your stress.
Emotional Control
When faced with stress, you react with frustration or anxiety. Such reactions can lead to outbursts or difficulty focusing, affecting your relationships and job performance.
Task Initiation
You need to start a new project but keep putting it off. Procrastination leads to rushing to meet deadlines and feeling overwhelmed as the project nears completion.
Organisation
Your cluttered workspace makes finding important items time-consuming, distracting from your productivity and focus.
Time Management
You typically misjudge how long tasks will take, which results in lateness and missed deadlines. Constantly feeling rushed and behind becomes a part of your routine.
Goal-Directed Persistence
You dive into a project with excitement but lose motivation when obstacles or boredom appear. As a result, tasks frequently remain unfinished, making it hard to achieve your goals.
The Role of Executive Function Coaching
Executive function coaching is like having a personal guide to help you improve crucial executive function skills such as planning, emotional regulation, and time management. Your coach works with you to build solid self-care routines and address specific areas where you need support. They begin with a thorough assessment of your unique strengths and areas for improvement. From there, they create a personalised action plan to develop your executive functions and help you perform better in your daily life.
Building Blocks of Self-Care
Before coaching executive function skills, it’s crucial to lay down the essential building blocks of self-care. Imagine this as laying the bricks for a sturdy building. Once you have a solid base, you can build higher and achieve more without worrying about your structure falling apart. These habits support your overall wellbeing and strengthen your base:
Sleep
Quality sleep boosts your energy, sharpens your focus, and keeps your mood steady throughout the day.
Stress Management
Techniques like mindfulness clear mental clutter, reduce stress, and improve your ability to manage emotions and stay productive.
Exercise
Regular physical activity clears your mind and elevates your mood, making it easier to stay motivated.
Balanced Diet
Nutritious food fuels your brain, improves your mood, and energises you to tackle your to-do list with ease.
Joy & Fun
Engaging in activities you love reignites your energy & motivation and keeps you on track.
Novelty & Connection
Exploring new interests and socialising keeps you excited and prevents your mind from wandering.
Building this foundation on your own can feel overwhelming. Everyone experiences executive function challenges differently, and there is no 'one size fits all' solution. That's why an expert, individualised approach is essential. That’s where executive function coaching comes in: it helps integrate these habits into your routine smoothly, setting you up for a more balanced life.
Addressing Executive Function Deficits
Once you’ve got your foundation in place, it’s important to focus on improving specific executive function skills. Here’s how coaching can help:
Task Initiation: Start tasks promptly without procrastinating.
Planning/Prioritisation: Set clear goals and focus on high-priority tasks.
Organisation: Set up systems to keep your workspace and materials in order.
Time Management: Learn to estimate and use your time effectively.
Working Memory: Practice keeping track of information while juggling tasks.
Sustained Attention: Improve your ability to stay focused despite distractions.
Response Inhibition: Learn to pause and think before acting to make better decisions.
Emotional Control: Handle emotional triggers and respond to stress more calmly.
Goal-Directed Persistence: Stay focused on your goals, even when facing obstacles or boredom.
Flexibility: Adjust your plans when needed without getting overwhelmed.
Metacognition: Understand and manage your thinking patterns to improve how you learn and tackle tasks.
Stress Tolerance: Handle pressure and uncertainty more effectively.
The Benefits of Executive Function Coaching
Continuously working on these skills can significantly transform your daily life. With better executive function, you can cut down on frustration, boost productivity, strengthen relationships, and perform better in all areas of life. Coaching provides the strategies needed to turn challenges into strengths and achieve your goals with greater ease.
Want to discover how executive function coaching can help you? Book a free assessment call to dive deeper into your unique challenges.