1. Improve Sleep Quality

Sleep is one of the most important factors in executive function. Learning how to improve your sleep can have a major impact on your focus, energy, motivation, and mood.

Start with sleep hygiene:

• Maintain a consistent sleep schedule.

• Limit exposure to screens before bed.

• Avoid stimulants like caffeine in the evening.

• Establish a relaxing bedtime routine.

• Limit napping during the day.

Get up if you can’t sleep: If you're struggling to fall asleep, get out of bed and do a low-key activity for 20-30 minutes before trying again. This helps prevent associating your bed with frustration.

Address medical issues related to sleep: Talk to your doctor about potential sleep disorders, such as sleep apnea or insomnia, which can significantly impact rest.

2. Exercise Regularly

Regular physical activity benefits both your physical and mental health, improving focus, mood, and impulse control.

Walk outside: Walking, especially in nature, reduces stress and enhances cognitive functioning. The rhythmic movement of walking complements how the brain processes information.

Challenge your brain while you exercise: Activities like basketball or dance require you to monitor multiple factors, enhancing attentional resources and decision-making skills.

3. Practice Mindfulness

Mindfulness helps manage stress, improves emotional regulation, and enhances focus. A simple mindfulness exercise can strengthen your attentional skills.

Try a counting meditation:

1. Set a timer for 5-10 minutes.

2. Sit or stand in a comfortable position.

3. Close your eyes or focus on a spot in front of you.

4. Observe your breath as it rises and falls naturally.

5. Count each in-breath and out-breath up to 10, then start again.

6. If your mind wanders, gently bring it back and begin counting anew.

Regular mindfulness practice not only improves attention but helps you notice patterns in distractions and emotional triggers.

4. Healthy Diet and Hydration

Your diet and hydration habits have a direct impact on energy, focus, and emotional regulation. Everyone’s body has different nutritional needs and rhythms and learning what works for you can help you make informed choices about your diet.

Avoid foods that cause energy crashes: Pay attention to how different foods make you feel before and after eating. Choose foods that sustain energy rather than cause fatigue.

Monitor caffeine intake: While caffeine can enhance focus, excessive consumption can lead to anxiety, headaches, and disrupted sleep.

Address emotional eating: Many people turn to food for comfort during stress. Improving your relationship with food can positively impact emotional and cognitive functioning.

5. Treat Your Mental Health Needs

Executive dysfunction often stems from underlying mental health issues or chronic stress. Addressing these challenges is key to improving focus and functioning.

Start therapy: Therapy can provide support and strategies to improve mental health and executive functioning.

Address chronic burnout: Burnout—a state of chronic stress and fatigue—can impair cognitive functioning. Balancing rest, boundaries, and social support is crucial.

Consult a doctor about medications: Medications such as stimulants, non-stimulants, and certain antidepressants can improve focus and impulse control when prescribed by a healthcare professional.

Get a psychological assessment: Understanding the root causes of executive dysfunction through a psychological evaluation can help target treatment strategies. Assessments can also determine if you meet criteria for conditions like ADHD or anxiety, which may be crucial for gaining accommodations at school, work, or on standardized testing.