evidence-based Therapy

for Anxiety, OCD, ADHD, and Relationships

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Executive Functioning Skills

Executive functioning refers to the mental processes that enable planning, organization, time management, emotion regulation, and sustained task completion. When these systems falter, individuals may struggle to follow through on responsibilities, manage distractions, prioritize tasks, or regulate their emotional responses to stress. This can lead to chronic overwhelm, missed deadlines, difficulty transitioning between tasks, and feelings of frustration or inadequacy. Supportive interventions, including skills training, environmental modifications, and evidence-based therapies like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), can help strengthen executive functioning and promote more effective, values-aligned action.

Common Signs of Executive Functioning Difficulties

  • Chronic procrastination – delaying tasks despite intentions or consequences

  • Time blindness – difficulty estimating how long things take or feeling surprised by how quickly time passes

  • Trouble initiating tasks – knowing what needs to be done but feeling unable to start

  • Difficulty with organization – cluttered environments, misplaced items, or trouble creating effective systems

  • Inconsistent follow-through – starting tasks or projects but struggling to complete them

  • Poor working memory – frequently forgetting instructions, plans, or what you were just doing

  • Overwhelm with multi-step tasks – struggling to break down or sequence steps for complex activities

  • Emotional dysregulation – intense emotional responses to minor stressors; difficulty calming down

  • Mental fatigue and decision paralysis – feeling exhausted by small choices or struggling to prioritize

  • Hyperfocus or task switching difficulties – either getting stuck in one task for too long or bouncing rapidly between tasks

  • Difficulty transitioning between activities – feeling stuck in one mode or resisting shifting attention

  • Internal restlessness or anxiety – often seen in women as perfectionism, overcompensating, or rumination

  • Masking or over-managing – hiding struggles behind effortful coping (e.g., lists, reminders, routines) that become unsustainable

  • Shame and self-criticism – internalizing executive challenges as laziness or character flaws

What Therapy Often Focuses On

  • Identifying and shifting unhelpful patterns – recognizing thoughts, behaviors, and relationship cycles that keep you stuck

  • Developing emotional awareness – learning to name, understand, and respond to your feelings with compassion

  • Strengthening boundaries – clarifying your needs and limits, and learning how to assert them without guilt

  • Processing past experiences – making sense of formative events, traumas, or relational wounds that continue to affect you

  • Building healthier relationships – improving communication, deepening connection, and increasing relational confidence

  • Challenging self-criticism and shame – cultivating a more compassionate and balanced inner voice

  • Improving executive functioning – enhancing organization, task management, and follow-through in daily life

  • Navigating transitions or identity shifts – adjusting to new roles, losses, or life stages with intention

  • Exploring values and purpose – aligning your choices and behavior with what matters most to you

  • Fostering emotional safety and self-trust – learning how to regulate, soothe, and stay grounded in the face of stress or uncertainty

Therapy aims to restore a sense of agency, confidence, and clarity. Active skill practice, regular progress monitoring, and iterative adjustments can help you construct sustainable systems that promote both productivity and well‑being.

At Rise Psychology, Dr. Lauren Helm provides support for executive functioning challenges related to ADHD, anxiety, and burnout.