{"id":258,"date":"2022-04-07T16:20:47","date_gmt":"2022-04-07T16:20:47","guid":{"rendered":"http:\/\/www.animaservicios.com\/?p=258"},"modified":"2025-04-07T19:16:44","modified_gmt":"2025-04-07T19:16:44","slug":"5-tips-for-navigating-chronic-illness-with-executive-function-challenges","status":"publish","type":"post","link":"http:\/\/www.animaservicios.com\/index.php\/2022\/04\/07\/5-tips-for-navigating-chronic-illness-with-executive-function-challenges\/","title":{"rendered":"5 Tips for Navigating Chronic Illness With Executive Function Challenges"},"content":{"rendered":"

I taught for years in alternative schools and found that too often the students found themselves in my programs because their needs were simply not being met in school.\u00a0 For many, it was because they didn\u2019t quite know what their needs even were.\u00a0 Some were on the cusp of a medical diagnosis, were working through mental health challenges, or were housing-insecure and just couldn\u2019t focus on school with everything going on.\u00a0 Most of these students, for one reason or another, struggled with executive functioning<\/strong>.<\/p>\n

Executive Function (EF) skills<\/a><\/span> are not often taught explicitly in school the way we teach reading, math, or the scientific method.\u00a0 EF skills are things like self-regulation, memory, organization, and time management.\u00a0 They are crucial for school success, but even more so for adult life.\u00a0 Some of us pick up these skills innately or learn them through watching adults in our lives who use them successfully.\u00a0 But for many, underdeveloped EF skills are a significant barrier in life.\u00a0<\/p>\n

I have obviously seen these barriers in my work as a teacher, but it has also played a tremendous role in my work with the chronic illness community.\u00a0 This aspect of neurodiversity<\/a><\/span> is complicated, but there are a number of common reasons someone might not have great EF skills.\u00a0 ADHD and ASD tend to come with EF challenges.\u00a0 High levels of stress can also affect this part of the brain; I\u2019m sure we\u2019ve all noticed when times get tough that our memory, focus, and ability to think through complicated situations go out the window.\u00a0 Overwhelm, lack of sleep, and pain can also have these effects.\u00a0 It is then unsurprising that those of us dealing with chronic illness would struggle with executive functioning.<\/p>\n

The catch-22 is that EF skills are crucial to managing chronic illness.\u00a0 Taking medications on time, keeping track of doctor visits, sticking to a medically-necessary diet, remembering to do PT, creating a self care<\/a> plan\u2026 these seemingly small speed bumps on our road to wellness can easily derail us if we don\u2019t have strong EF skills.<\/p>\n

Whether you have diagnosed neurodivergence<\/a><\/span> or are just foggy<\/a><\/span> and overwhelmed, here are a few tips to help build EF skills:<\/p>\n

1. identify the barriers<\/strong><\/h2>\n

As always, the first step is naming the problem.\u00a0 Take a minute to reflect \u2013 where are you struggling?\u00a0 Are you not able to control your emotions or impulses?\u00a0 Does starting a task feel impossible and sustaining focus is a joke?\u00a0 Do you lose track of time and miss important meetings or just lose track of your keys and medications?\u00a0 Whichever EF skills you struggle with<\/a><\/span>, write them down and take a minute to reflect \u2013 which ones are impacting your life the most?\u00a0 Which ones feel like \u201clow-hanging fruit\u201d that you could see positive change most quickly?\u00a0 Identify one to start working on.\u00a0 No need to further overwhelm yourself by trying to fix everything at once!\u00a0\u00a0<\/p>\n

2. learn more<\/strong><\/h2>\n

Yes, this one might be tricky if you\u2019re already struggling to balance your life.\u00a0 But if you do have time and energy (and brain space) to <\/a>look into executive function<\/a><\/span> at all, you may find it enlightening!\u00a0 Not only does it feel validating to read about something you\u2019ve always found challenging and learn that you are far from alone, but many EF skills have simple tips and tricks that can bust you out of your funk.\u00a0 For example, if you have trouble starting things, try setting a timer for five minutes and simply see how much you can get done in that time.\u00a0 This lowers your expectation of what you hope to accomplish and often this results in reducing your overwhelm enough to actually get going.<\/p>\n

Because EF challenges are so common, there are a wealth of learning opportunities.\u00a0 Check out online hubs<\/a><\/span>, helpful books<\/a><\/span>, or sign up for a group or coach <\/a>to get you going.\u00a0 Fight back any embarrassment or stigma you may feel and remember that what you\u2019re struggling with is extremely common!<\/p>\n

More tips for making positive habits here.<\/a><\/span><\/em><\/p>\n

3. use tools<\/strong><\/h2>\n

Just as there are plenty of learning opportunities for EF skills, there are also ample tools available.\u00a0 Sticky notes and planners<\/a><\/span> can help with memory and planning.\u00a0 Timers, reminders, and alarms can help you get started, manage your time, and sustain focus or motivation.\u00a0 The right backpacks<\/a><\/span>, furniture, and <\/a>other organizers<\/a><\/span> can help you keep track of your items.\u00a0 Something as simple as music can be a gamechanger \u2013 listen to pump-up tunes when doing boring tasks and find a focus playlist you like for getting work done.\u00a0 Whatever EF challenges you face, there\u2019s probably an app for that \u2013 here are some favorites for organization<\/a><\/span>, self-regulation<\/a><\/span>, time-management<\/a><\/span>, memory<\/a><\/span>\u2026 <\/a>\u00a0We often feel the need to do these things on our own, but it can make a world of difference to let a tool carry the weight of making a change for you.\u00a0<\/p>\n

Check out our Brain Fog Fix planner here!<\/a><\/span><\/em><\/p>\n

4. care for your brain<\/strong><\/h2>\n

Creating new habits<\/a><\/span> rewires your brain for positive change.\u00a0 This work is worth it for the payoff, but anything you can do to grease the wheels will lighten the load!\u00a0 Getting <\/a>more (and better) sleep<\/a><\/span>, meditating, eating nourishing foods<\/a><\/span>, and adding in some movement or exercise<\/a><\/span> each day can go a long way.\u00a0 Taking steps to lower stress and increase mental health<\/a><\/span> are also important.\u00a0 This could look like taking time for self care<\/a><\/span>, having a friend or counselor to talk through stressful<\/a><\/span> parts of your life, or getting out into nature<\/a><\/span>.<\/p>\n

For some of us, EF challenges are solely caused by brain fatigue or emotional stress.\u00a0 In those cases, caring for your brain and mental health may be the only step needed to get back on track!<\/p>\n

Check out more tips for your brain here.<\/a><\/span><\/em><\/p>\n

5. accountability and self-love<\/strong><\/h2>\n

Making change on your own is tough!\u00a0 It can help to have someone in your corner acting as a source of accountability.\u00a0 Consider sharing your goals with a trusted friend or loved one. They can remind you along the way and point out your successes.\u00a0 Be sure to communicate clearly and openly \u2013 they are there for accountability, not nagging!\u00a0 If it starts to feel that way, talk it out and see if a different type of support would be more helpful.<\/p>\n

More on asking for support here.<\/a><\/span><\/em><\/p>\n

Unfortunately, we live in a world that adds shame and stigma to EF challenges.\u00a0 Showing up late or having a messy house can make us feel like bad people, somehow worthy of being judged.\u00a0 Remember that this is just a social construct!\u00a0 There is nothing morally wrong with not having been taught these skills.\u00a0 It is not your fault or anything you should feel ashamed of!\u00a0 So try to give yourself grace in the moments when you do struggle.\u00a0 Having this self-love is crucial to success and to maintaining a positive relationship with your accountability supporters.\u00a0 If you feel yourself starting to feel shame or embarrassment, talk it through with someone.\u00a0 The best way to dispel shame is by giving it voice to someone trusted.<\/p>\n

More on how to find self-love here.<\/a><\/span><\/em><\/p>\n

We hope you find these tips helpful!\u00a0 If you are looking for a community of other foggy and fumbling folks who\u2019ve been there and can cheer you on, check out our Friends in the Fight facebook group<\/a><\/span>!<\/p>\n

The post 5 Tips for Navigating Chronic Illness With Executive Function Challenges<\/a> appeared first on Mighty Well Journal<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

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