Dive into Executive Function

If you haven’t read my previous post yet, I encourage you to take a moment to go back and read it first. It provides valuable context for today’s topic and will help you understand the foundation of what I’ll be discussing here.

Today, I want to explore executive function—a critical but often overlooked aspect of our mental and emotional wellbeing.

What Is Executive Function?

Executive function refers to a set of mental skills that enable us to navigate daily life. These skills include:

• Working memory: Holding and using information in the moment.

• Flexible thinking: Adjusting to new or unexpected situations.

• Self-control: Managing impulses and emotions effectively.

We rely on these abilities every day—to learn, to work, to solve problems, and to maintain balance in our personal lives. When these skills are working well, we often take them for granted. However, when they’re diminished, even simple tasks can feel overwhelming.

My Personal Experience with Executive Function

As part of my journey with post-concussion syndrome (PCS), I’ve experienced firsthand how executive function can be severely impacted. Tasks that once felt routine—like organising my day, prioritising responsibilities, or even remembering to complete small but important actions—now require monumental effort and mental energy.

Some days, even processing simple instructions feels like trying to untangle a ball of wool while wearing thick mittens covered in barbed wire. Every step requires deliberate focus, and yet progress feels painfully slow or even impossible. It’s not just a matter of struggling with memory or concentration; it’s the overwhelming sense of being stuck, as if my brain has hit a wall it can’t climb.

This experience goes beyond frustration. It seeps into every part of daily life, making what used to be simple decisions—like choosing what to make for dinner or deciding which task to tackle first—feel insurmountable. The emotional toll is equally significant, as the constant mental fatigue can lead to feelings of inadequacy, guilt, and even self-doubt.

What’s more, the unpredictability of these challenges can be isolating. Some days, things might click, and I can manage tasks with a semblance of my former efficiency. Other days, I’m paralysed by the simplest of decisions or find myself staring blankly at my to-do list, unable to begin. It’s a stark reminder of how much we rely on our executive function skills to move through life with ease and confidence.

The journey is teaching me to be patient with myself, but it is also highlighting the importance of finding tools, strategies, and a supportive community to help navigate these challenges.

Why This Matters

Understanding executive function is essential—not just for those facing conditions like PCS, but for anyone striving to support others or improve their own mental resilience. These skills act as the brain's control centre, influencing our ability to plan, focus, remember instructions, and juggle multiple tasks successfully. When executive function is compromised, the impact is felt across all areas of life—from school and work to relationships and emotional wellbeing.

Trouble with executive function can manifest in several ways:

• Difficulty focusing or staying on task: People often describe this as feeling “scattered” or unable to sustain attention on a single activity. Research has shown that diminished focus is a hallmark of executive dysfunction, often observed in conditions such as ADHD, traumatic brain injury (TBI), and neurodegenerative disorders. For example, a 2017 study published in Frontiers in Human Neuroscience highlighted the significant role of prefrontal cortex activity in sustaining attention and task performance.

• Struggling to follow directions or complete multi-step processes: Everyday tasks, like following a recipe or organising paperwork, can become overwhelming. This challenge stems from disruptions in working memory, which is a key component of executive function. According to a 2018 review in Nature Reviews Neuroscience, working memory is heavily reliant on the dorsolateral prefrontal cortex, a brain region often affected by injuries or conditions like PCS.

• Challenges in regulating emotions: Emotional dysregulation can lead to heightened frustration, irritability, or anxiety. A 2020 study in Neuropsychologia found that impaired executive function correlates with increased difficulty managing emotions, particularly in individuals with brain injuries or psychiatric conditions. Emotional regulation relies on the ability to assess situations logically, a skill that diminishes when executive function is impaired.

The Ripple Effect of Executive Function Challenges in PCS

When executive function is impaired, as often occurs with post-concussion syndrome (PCS), the impact extends far beyond cognitive difficulties. These challenges can create a ripple effect, influencing various aspects of daily life and wellbeing, sometimes in ways that are not immediately obvious.

1. Cognitive Struggles and Daily Life

At its core, executive dysfunction affects the ability to plan, organise, and prioritise tasks. For someone with PCS, this can turn routine activities into overwhelming challenges. For example, managing a grocery list, paying bills on time, or even deciding what to make for dinner might feel insurmountable. These struggles often lead to delays, missed deadlines, and frustration, further compounding stress levels.

2. Emotional Regulation and Relationships

One of the most profound effects of impaired executive function in PCS is the difficulty in regulating emotions. Emotional outbursts, irritability, and frustration can arise when the brain struggles to cope with everyday demands. This emotional volatility can strain personal relationships, as loved ones may not fully understand the cognitive and emotional challenges the individual is facing.

Additionally, PCS-related fatigue can amplify these effects. When mental energy is depleted, even small stressors can feel monumental, leading to a cycle of frustration and withdrawal. Over time, individuals may avoid social situations altogether, further isolating themselves and exacerbating feelings of loneliness and depression.

3. Professional and Academic Impact

For those who work or attend school, PCS-related executive dysfunction can be particularly debilitating. Tasks like meeting deadlines, participating in meetings, or completing assignments require sustained attention and problem-solving skills—functions that may be impaired. A study published in The Journal of Head Trauma Rehabilitation (2020) found that people with PCS often report difficulties in multitasking and maintaining productivity, which can lead to missed opportunities, job loss, or academic setbacks.

The lack of understanding in workplaces or academic institutions about the invisible nature of PCS can intensify these challenges. Employers or teachers may misinterpret reduced performance as laziness or lack of effort, rather than recognising it as a symptom of an underlying condition.

4. Physical and Mental Health Interplay

PCS doesn’t just affect cognition; the physical symptoms, such as headaches, dizziness, and fatigue, further exacerbate the ripple effect. Chronic pain or discomfort can make focusing on tasks nearly impossible, creating a feedback loop of frustration, stress, and emotional exhaustion.

Mental health often takes a hit as well. Anxiety and depression are common in individuals with PCS, in part due to the loss of independence and confidence that comes with struggling to manage previously simple tasks. A 2021 study in Frontiers in Psychology highlighted the strong correlation between PCS and increased rates of anxiety, depression, and stress-related disorders, underscoring the need for a holistic approach to treatment.

5. Impact on Identity and Self-Worth

Perhaps one of the most challenging aspects of the ripple effect is its impact on self-identity. Many people with PCS describe a sense of losing themselves—grieving the person they were before the injury. This loss of identity can be deeply unsettling, especially when it feels like others don’t understand or acknowledge the severity of the condition.

Every missed deadline, emotional outburst, or unaccomplished goal can chip away at self-esteem, making it harder to stay motivated and resilient. Over time, this can lead to a sense of hopelessness or resignation, further entrenching the cycle of dysfunction.

Breaking the Cycle: Practical Strategies to Take Back Control of Executive Function

Living with PCS and struggling with executive dysfunction can feel like you’re constantly fighting an uphill battle. However, there are concrete steps you can take to regain control over daily life, and it’s not about perfection—it’s about making manageable changes that allow you to create structure, reduce stress, and feel more in control. Here are some strategies I’ve personally implemented that have made a noticeable difference in my ability to cope with executive function challenges:

1) Thermomix and Cookidoo

One of the most impactful tools I’ve incorporated into my routine is the Thermomix, paired with Cookidoo (the Thermomix recipe platform). For someone with limited mental energy and an overloaded brain, the Thermomix has been a game-changer. The guided cooking feature ensures that I don’t have to worry about missing steps, which can often happen when my executive function is compromised.

Cookidoo helps me create a flexible meal plan without having to decide what to cook every day. I can easily search for recipes based on ingredients I have at hand, helping me stick to the meals I planned, reduce food waste, and manage my time in the kitchen more efficiently. The simplicity and consistency of using the Thermomix have allowed me to preserve my mental energy, while also providing my family with healthy, home-cooked meals.

(Reach out if you think buying a Thermomix would help you)

2) Budgeting: Creating a Spreadsheet for Bills

When your ability to prioritise and manage tasks is impacted, even something as simple as managing finances can become a major stress point. To address this, I created a spreadsheet where I break down our bills into weekly amounts, allowing us to plan ahead for upcoming expenses. Each week, we know exactly what needs to be paid based on when my husband and I receive our paychecks, ticking the bills off as they are paid too which takes the mental load off of remembering deadlines and amounts.

This method has not only helped reduce anxiety around bills, but it has also provided a clear view of our finances, which has been crucial in helping us stay within budget, especially during the tougher months. The more I implement structure in my finances, the less overwhelmed I feel about the ongoing process of budgeting.

3) Flexible Menu Planning

Meal planning is something that can often feel daunting when executive function is affected, but I’ve created a flexible menu system that works well for me. It’s a system where I’ve set certain meals for the week (like Sunday night roast, Monday night stir fry, Tuesday night wraps/burgers, etc.)—but without forcing us to eat the same meals every week. The key to flexibility here is the way I organise our meals:

• Shopping: I make sure to shop the specials and clearance items, which keeps me on budget. I’ve organised my pantry, fridge, and freezer to make meal prep as easy as possible. For example, my freezer is divided by days of the week, so Monday’s drawer holds stir-fry ingredients, Tuesday’s drawer holds wraps or burger ingredients, and so on. This way, when I go to the shops, I know exactly where to store everything, and I can quickly put together meals without having to think too hard about what’s in stock.

• Cookidoo Integration: Once the shopping is done, I simply look at what I have in stock and search for recipes in Cookidoo based on those ingredients. This keeps me from feeling stuck or overwhelmed when it comes to deciding what to cook each day. Having this system in place allows me to maintain control over meal times without the mental load of having to plan everything from scratch.

4) Creating and Sticking to a Routine

Establishing a daily routine is one of the most challenging aspects of living with PCS, especially during times when the household is busier, such as Christmas or school holidays. However, I’ve found that having a well-structured yet flexible routine can greatly improve my ability to manage daily tasks. Here’s how I’ve made it work:

• Balancing Tasks: I’ve broken my daily routine into sections, allowing for a balance of essential tasks (like cleaning and cooking) with activities that bring me joy. Cooking is something that gives me immense joy, so I make sure to incorporate it into my day. Similarly, I schedule moments for rest and relaxation, recognising that mental fatigue can build up quickly.

• Quality Time with My Daughter: Another priority for me is spending quality time with my daughter. I’ve set aside specific times during the week dedicated to activities that nurture her learning and development—whether that’s creative play, outdoor time, or educational activities. Knowing that I have a clear plan for these activities allows me to enjoy the time with her without the mental load of thinking about what’s next.

Why These Strategies Work

Each of these changes is designed to reduce cognitive load, build structure, and provide flexibility, all while acknowledging the unique challenges of living with PCS. By introducing systems that work with my brain, rather than against it, I’ve been able to regain a sense of control and balance. These strategies work because they don’t require perfection—they just require consistency, structure, and the willingness to adapt when needed.

Taking back control of executive function doesn’t mean eliminating challenges entirely, but rather learning to manage and navigate them with practical, thoughtful approaches. Over time, these strategies have helped me build a more resilient mindset, which has allowed me to move forward with greater confidence and peace of mind.

Wrapping Up: Moving Forward with Executive Function

Post-Concussion Syndrome (PCS) is just one of many conditions that can significantly impact executive function, but it’s not the only one. Conditions like ADHD, ASD, and other cognitive concerns can also result in difficulties with planning, organising, regulating emotions, and staying on task. These challenges can make everyday life feel overwhelming and lead to frustration or self-doubt. However, it's important to remember that these difficulties aren’t a reflection of a person’s intelligence or capabilities—they’re simply areas that require more support and adaptation.

Seeking Professional Support

If you’re struggling with executive function, whether due to PCS, ADHD, ASD, or other conditions, it may be helpful to work with a professional. An occupational therapist, psychologist, or neuropsychologist can help assess your specific needs and develop tailored strategies to improve executive function. These professionals can assist in implementing coping mechanisms, creating structure, and fostering skills that promote independence and reduce stress. With their guidance, it’s possible to build lasting strategies that support your daily life and long-term goals.

Quick Tips to Try

In addition to the strategies I’ve shared, here are a few quick tips that could help improve executive function:

1. Visual Aids: Use calendars, planners, and to-do lists to keep track of tasks. The more visual reminders, the better—this helps reinforce priorities and deadlines.

2. Timers and Alarms: Setting timers can help break tasks into smaller chunks and make it easier to stay on track. You can set alarms for reminders or to limit time spent on a task.

3. Prioritisation: Start with the most important tasks first, and try to break down complex tasks into smaller, more manageable steps. This can make overwhelming tasks feel more achievable.

4. Create a Quiet Space: If possible, designate a quiet, organised space for tasks that require focus. Limiting distractions can significantly help improve concentration and task completion.

5. Regular Breaks: Taking breaks throughout the day helps prevent mental fatigue and reduces the likelihood of feeling overwhelmed. Even a five-minute pause can refresh your mind and improve productivity.

6. Self-Compassion: Remember that it's okay to not have everything under control all the time. Be kind to yourself and recognise that progress may come slowly, but it is still progress.

Ultimately, building a strong foundation for executive function takes time, patience, and persistence. By implementing these strategies, seeking professional support, and being kind to yourself, you can regain control over your life, no matter what cognitive challenges you may be facing. The journey may not always be easy, but it is one worth taking.

Stay resilient and take it one step at a time. You’ve got this!