Executive functions are all of the systems and processes working together to execute the steps to reach a goal. Sounds like they encompass a tremendous amount of skills, doesn’t it? They absolutely do.
Drs. Richard Guare and Peg Dawson break the executive functions down into 12 skills.
The executive function skills we typically think of are:
- Time Management-Are you often running late?
- Organization-Are your ducks in a row?
- Planning/prioritization-Do you know how to break down a task and plan when to do it?
- Goal-directed persistence-Can you work toward a goal when progress is far into the future?
- Sustained attention-Can you sustain attention to tasks you don’t want to do?
But did you know the executive functions also include:
- Emotional regulation-Does the reaction to the problem match the size of the problem?
- Cognitive flexibility-Shift happens. Can you shift easily?
- Response inhibition-Do you think things through before acting and/or responding?
- Task Initiation-Is getting started a struggle?
- Working memory-Do you leave a trail wherever you go?
- Metacognition-Do you self-monitor and self-assess?
- Stress tolerance-In stressful times, are you “grace under pressure” or barely treading water?
The good news is that all of these are skills that can be taught and learned.
First EF blog stop: Time management
Do you or your child have a hard time getting out the door on time? Does your child need to be reminded 10 times that he or she needs to leave the house in 15 minutes? Does your child take an hour to complete a task that should take 20 minutes?
Visual Timer
One simple tool to help with time management is a visual timer. Being able to actually see time pass on a visual timer can be much more effective than using an analog clock, and digital clocks are almost useless. Alarms can help, but they still don’t help develop an awareness of passage of time in the way that a visual timer can. Some people, especially those with ADHD, can be “time-blind,” so learning how to understand the sweep of time is key. Visual timers can also add that extra level of awareness that we often need to stay on task. Teens who need to be out of the shower in 20 minutes cannot easily look at their phones, but a carefully placed visual timer can be the difference between getting somewhere on time or being late.
Visual timers can be easily and inexpensively purchased online and now come in a variety of sizes and colors. They would make a great gift for that friend or relative who has to be told to show up for dinner at 5:00 when you just want to make sure they are there by 6:00.
Follow our blog for more great EF tips, or reach out to PSLLC for executive function coaching for your child, teen, young adult, or even you.