
evidence-based Therapy
for Anxiety, OCD, ADHD, and Relationships
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—whether due to ADHD, anxiety, chronic stress, perfectionism, or burnout—everyday responsibilities can feel overwhelming, chaotic, or unmanageable.
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. Through active skill practice, regular progress monitoring, and iterative adjustments, you’ll reconstruct sustainable systems that foster both productivity and well‑being.
At Rise Psychology, Dr. Lauren Helm provides support for executive functioning challenges related to ADHD, anxiety, and burnout.