Understanding and Improving Executive Function Skills

Aug 22, 2024

Lecture Notes on Executive Function Skills

Introduction

  • Metaphor: Life without executive function skills compared to swimming in the ocean with crashing waves.
  • Speaker: Emma McAdam, licensed marriage and family therapist.
  • Context: Many people (30% of the US) are diagnosed with ADHD, depression, PTSD, or anxiety.

Understanding Executive Function

  • Definition: A set of mental skills coordinated in the brain's frontal lobe, including:
    • Sorting information
    • Delaying gratification
    • Managing thoughts and emotions
    • Prioritizing tasks and taking action toward goals.
  • Importance: Helps in organizing life and reaching goals rather than just reacting to feelings.

Executive Function Deficits

  • Consequences:
    • Can lead to misconceptions: perceived as lazy, selfish, or incompetent.
    • Symptoms may include procrastination, disorganization, missed deadlines, etc.
  • Underlying Issues: Executive function deficits can contribute to mental health disorders and adulting challenges, leading to feelings of shame, anxiety, and depression.

Biological Basis of Executive Function

  • Genetics: ADHD is a disorder of executive function, with heritability estimates around 80%.
  • Invisible Deficits: Some may not show hyperactivity but still struggle with time management and organization.

Importance of Developing Executive Function Skills

  • Life Improvement: Learning about executive function can lead to better productivity and mental health.
  • Benefits of Executive Function Skills: Higher quality of life, reduced divorce rates, improved academic outcomes.

Executive Function Skills Overview

  • Skills and Tools:
    • Acronym: POSITIVE
      • P: Planning
      • O: Organization
      • S: Self-management
      • I: Inhibition
      • T: Time management
      • I: Initiation of difficult tasks
      • V: Visualizing outcomes
      • E: Evaluating priorities

Strategies to Improve Executive Function Skills

  1. Set Clear Goals: Understand why these skills matter.
  2. Identify Specific Struggles: Get concrete about where difficulties lie (e.g., homework initiation, task prioritization).
  3. Coaching:
    • Seek help from trained professionals (coaches, counselors, specialists).
  4. Learning Resources: Use online videos, books, or courses to explore executive function skills.
  5. Build Systems: Create systems to help manage tasks (e.g., organization systems for paperwork).
  6. Brain Health: Focus on sleep, exercise, and nutrition, which are critical for brain function.

Summary

  • Executive function is crucial for completing tasks, managing emotions, and organizing life.
  • Many people have biological deficits but can improve skills through coaching and practice.
  • Better executive function leads to improved emotional regulation, relationships, and productivity.

Additional Information

  • Links to Sean's coaching resources are available for further learning.