Executive functioning hacks for teens

Tired of feeling stuck? I hear some version of one or more of the following from clients all of the time: “Homework just takes me twice as long as everyone else”, “I feel overwhelmed by all of the deadlines”, or “I don’t understand why I can’t just do it like everyone else seems to.” While yes, there is the social media comparison trap, there’s also direct links between ADHD and executive functioning. The ADHD brain just works differently, so here are some quick hacks to stop procrastinating and get on it! (Most of the time, at least…)


What is executive functioning?

Okay, let’s start here so we’re all on the same page. Executive functioning is literally our ability to set and complete goals (or tasks). This includes the following core components: self-awareness, inhibition, non-verbal working memory, verbal working memory, emotional self-regulation, self-motivation, planning, and problem solving. Not a small task!

This ability obviously increases as we get older. Our brain is (more or less) fully formed by the time we are twenty-five. Which means your teen still has quite a bit of room to grow. 


Why is it important?

Executive functioning is one of the most important skills we can have. It helps us navigate the world, set and achieve goals, and really get our daily tasks of living done. Without it, projects are never completed, the place is never clean, and groceries never get picked up.

Luckily for us, it’s also one we can improve on and accommodate for. For many years, you have been (and may still be!) your child’s executive functioning manager. They learn by watching you do these things. However, for our neurodiverse kids, this teaching may need to be a bit more explicit. 

Remember when the kids were little and you used to narrate what you were doing and everyday events? For me at least, this always felt weird at first. Eventually, it became easier. The same needs to be done for our neurodiverse kids (obviously, with more age appropriate language). I do things like talk out loud about how I’m trying to plan out the day, share a story about how I have to trick myself to get started on things, or just “mutter to myself” about my process. Depending on how receptive your teen is, you may need to alter this strategy. 

 

What can I or my teen do?

Here are five quick hacks that can be helpful when you are trying to build up executive functioning skills. 

Quick Hack #1: The Pomodoro Technique/25 minute focus time

This is a method used to be able to do short, intense, focus sessions. You’ll be shocked at the amount you can get done in 25 minutes. 

How to do it:

  1. Set a timer for 25 minutes (I’ve found when I first start this technique, try it for 15 minutes then expand in five minute chunks from there).

  2. Work on only one task. No phones allowed!

  3. When the timer rings, take a mandatory break. However, don’t start another task. Make this a movement break to be able to refocus as needed.

  4. Repeat! After 3-4 cycles, take a longer break (or hopefully you’re done with the task!)


Quick Hack #2: The five minute rule

Ever feel like you can’t even get started on a task? Try this one. I literally use this all the time, especially when doing tasks I don’t want to do.

How to do it:

  1. Pick a single task you’re avoiding

  2. Commit to working on it for just five minutes

  3. Set a timer. Once it goes off, you can stop - no guilt!

  4. Oftentimes, once you start you find yourself continuing, which works too!

 

This helps battle procrastination and problems initiating tasks!

 

Quick Hack #3: Digital declutter 

I’ll admit, this one takes a bit more support to get it started. Once it’s going though, it can be extremely helpful. Clutter can make us overwhelmed, which fries our executive functioning. 

How to do it:

  1. Create a “To sort” folder on your desktop

  2. Drag all loose files there

  3. Set a reminder on your phone to go through this for 15 minutes once a week

  4. When the reminder goes off, do it! But only for 15 minutes at a time, otherwise you risk overwhelm


Quick Hack # 4: The distraction-free zone

Have you ever walked into a room and then found all the things you could be doing besides the task you need to focus on? *raises hand* . Break that cycle by setting up areas prime for concentration. 

How to do it: 

  1. Physical space: this may be a desk, corner of the room, or wherever you like to get work done. Clear it of anything not related to what work you need to get done there.

  2. Digital space: Turn off all non-essential notifications. Use website blockers for social media/websites as needed. 

  3. Sound: experiment with noise reducing/cancelling headphones, instrumental music, or white noise to reduce distractions. 


This will hopefully get you into a deep work phase!


Quick Hack #5: Brain dump and prioritize

Sometimes, my brain gets filled with all of the things I need to do. So full, I don’t do anything! This is a quick hack to be able to visually track and see all the things in your head and then prioritize them. 

How to do it:

  1. Brain dump. Literally, just write down everything in your brain. Don’t sort, judge, or filter. Just list it.

  2. Prioritize. This can be by day or by the Urgent/Important, Important/not urgent, and can wait system.

  3. Pick 1-3 things from the list. I know you want to do all of them. But just pick 1-3 to get started on the first day. 


This helps focus in on the most important and urgent tasks, reducing overwhelm

Final thoughts on executive functioning

I know it can seem overwhelming to try to get things under control. If you pick 1-2 of these, and try to implement them consistently, it can make a huge difference. And it’s okay if it’s not always consistent. Sometimes there’s more going on than others, so I personally will cycle through these based on what I need. These skills take practice, but then it’ll be another powerful tool in your toolkit. 

Disclaimer (Important!)

This blog post provides general educational information and is not intended to be a substitute for individualized assessment, diagnosis, or treatment by a qualified mental health or educational professional. Always consult with your own healthcare provider or educational specialist for questions regarding your specific circumstances or your child's individual needs. Reading this post does not establish a psychologist-client relationship.

 

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