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Five Simple steps to boost your brainpower: How to strengthen executive function in a distracted world. | |||||
03/14/2025 By Willow Tohi ♦ Executive function is crucial for daily life. It involves mental skills like organizing thoughts, managing time, making decisions and regulating emotions, which are essential for tasks ranging from work deadlines to personal relationships. Challenges in these areas are common, especially for individuals with ADHD or those impacted by digital distractions. ♦ To combat overwhelm, divide tasks into manageable chunks. Experiment with starting on the most important task first or tackling smaller tasks to build momentum, depending on what works best for you. ♦ Rely on visual and alert cues, such as phone alarms or calendars, to stay on track. These tools can help reduce frustration and prevent self-criticism for forgetting tasks. ♦ Create dedicated spaces for specific activities to improve focus and consider nootropics like L-theanine and resveratrol to support cognitive function and mental clarity. ♦ Physical activity, even in short bursts, can enhance executive function, focus and productivity. Exercise breaks can be more effective than caffeine for recharging mental energy. In an era of endless notifications, infinite scrolling and constant digital distractions, maintaining focus and staying organized can feel like an uphill battle. For those who struggle with executive function—the cognitive processes that help us plan, prioritize and manage tasks — this modern landscape can be particularly overwhelming. But according to experts, there are simple, actionable steps you can take to strengthen your executive function and reclaim your mental clarity. Sarah Regan with MindBodyGreen.com recently put together a list of these steps. What is executive function, and why does it matter?Executive function refers to the mental skills that allow us to organize our thoughts, manage time, make decisions and regulate emotions. These skills are essential for navigating daily life, from meeting deadlines at work to maintaining relationships. However, for many people, these tasks don’t come easily. 1. Break tasks into manageable stepsOne of the most effective ways to tackle executive function challenges is to break tasks into smaller, more manageable steps. According to Blaylock-Solar, this approach can help reduce feelings of overwhelm. 2. Use visual and alert cuesIf you struggle with staying organized, relying on your brain alone to remember everything is a recipe for frustration. Instead, Blaylock-Solar recommends using external cues to keep you on track. 3. Explore nootropics for cognitive supportNootropics, a category of compounds that support brain health and cognitive function, have gained popularity for their potential to enhance focus and mental clarity. Research suggests that certain nootropics, such as L-theanine and resveratrol, may be particularly beneficial for executive function. 4. Create dedicated spaces for different activitiesYour environment plays a significant role in your ability to focus. If you find yourself losing steam on a task, Blaylock-Solar suggests switching up your scenery. 5. Get moving to recharge your brainPhysical activity isn’t just good for your body—it’s also a powerful tool for boosting executive function. According to Elizabeth Ricker, a brain researcher trained at MIT and Harvard, movement can help you regain focus when your attention starts to wane. The takeaway: Be kind to yourselfStruggling with executive function can often lead to feelings of shame and frustration. But as Blaylock-Solar reminds us, it’s important to be kind to yourself. “With a few helpful tools in place, a solid calendar and perhaps a reminder or two set on your phone, it is possible to keep your executive function going strong when you need it most,” she says. |
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