Executive Function Coaching: What Is It & How It Helps
What is an Executive Function Coach? Improving Your Brain's Potential
Do you feel like your brain is a disorganized file cabinet, with important information scattered and no system to keep things in order? Or perhaps you're constantly behind, struggling with time management and meeting deadlines. If this sounds familiar, you might benefit from executive function coaching (sometimes called executive functioning coaching.)
But what exactly is EF coaching, and how can it help you improve your mental organization? Let's explore how executive functioning coaches help people of all ages enhance their brain's full potential.
Understanding Executive Function
Before we discuss coaching, let's explain "executive function." Think of executive function as your brain's CEO. It's responsible for a set of brain functions, mental processes and cognitive abilities that help you plan, focus, remember instructions, and manage multiple tasks successfully. These executive functioning skills are crucial for everything from excelling at work presentations to remembering everyday tasks like picking up groceries. People experiencing executive function challenges can have a hard time with self-regulation, academic performance, or basic skills of self-management.
Key executive functions skills include:
Time management
Organizational skills
Goal setting
Task initiation
Impulse control
Working memory
Emotional regulation
Flexibility
Problem-solving skills
Attention management
When these skills function well, you're operating efficiently. But when they're not, our day-to-day lives can feel challenging.
Enter the Executive Function Coach
An executive function coach is a trained professional who helps individuals improve their executive functioning skills. They work with clients to develop strategies for better organization, time management, and goal-setting. (Check out my blog post: How Effective Goal Setting with Your Coach Can Help You Reach Your Next Level.) Think of them as an athletic coach or personal trainer for your brain, providing additional support and helping you build the mental abilities and self-regulation skills that keep your life running smoothly.
These executive function coaches often work with individuals experiencing executive functioning challenges, which can be associated with child struggles or conditions like attention deficit hyperactivity disorder (ADHD) or autism spectrum disorder. However, you don't need a specific diagnosis to benefit from executive function coaching – even the everyday challenges of a busy, modern life can affect our executive function. Similarly, EF challenges aren’t always lifelong. They can pop up at any time. If you’ve felt your mental skill set or social interactions lacking in the last year, executive function skills coaching could be for you. Anyone looking to improve their mental clarity, productivity, and organization skills can benefit from this type of support.
What Does an Executive Function Coach Do?
An executive function coach has multiple responsibilities. Their ultimate goal is to find the best ways for you to improve your executive function skills. Here's an overview of their role:
Assessment: Through initial sessions, your coach evaluates your current executive function skills, identifying areas of strength and weakness.
Customized Strategy Development: Based on your specific needs, they create a tailored plan to improve your executive functioning skills.
Skill Building: Through regular coaching sessions, they help you develop and practice new strategies for organization, time management, and goal setting.
Accountability: They check on your progress and help you stay motivated to meet your goals.
Problem Solving: When you encounter obstacles, they work with you to find practical strategies.
Education: They teach you about how your brain processes work and why certain strategies are effective.
Support: They provide encouragement and acknowledge your successes along the way.
Who Can Benefit from Executive Function Coaching?
Executive function coaching can be beneficial for various individuals, including:
Students (from middle school through college) struggling with study skills and academic success in any subject, from history, to math, to English assignments
College students or graduate students making the transition to a more demanding academic environment
Adults with ADHD or other conditions affecting executive function
Professionals looking to boost their productivity and career path
Parents seeking to improve their family's organization and time management, or their student’s success
Individuals recovering from traumatic brain injury
Anyone feeling overwhelmed by the demands of daily activities
Young adults contending with the challenges of early adulthood and independent living
Individuals with autism spectrum disorder
People dealing with executive function disorder
High schoolers developing a set of mental skills students need for college
The Coaching Process
While every coach has their own approach, here's a general outline of what you might expect from the executive function coaching process:
Initial Consultation: You'll meet with the coach to discuss your goals and challenges. This is your chance to see if the coach is a good fit for you.
Assessment: The coach will conduct an executive functioning assessment to evaluate your current executive function skills through various tools and discussions. This kind of assessment can help you and your coach evaluate the efficacy of executive function coaching as you work on executive skills together.
Goal Setting: Together, you'll establish clear, achievable personal goals for your coaching journey.
Regular Coaching Sessions: Typically, you'll establish a routine of meeting with your coach weekly or bi-weekly to work on specific skills and strategies.
Practice and Implementation: Between sessions, you'll apply your new skills in your daily life in various ways, perhaps focusing on academic achievement, strategic thinking, or cultivating a growth mindset.
Progress Evaluation: Your coach will regularly assess your progress and adjust the plan as needed.
Ongoing Support: As you build your skills, your coach will provide continued guidance and compassionate accountability.
The Benefits of Executive Function Coaching
Working with an executive function coach can lead to numerous benefits, including:
Improved time management and productivity
Better organization at home, school, or work
Enhanced ability to set and achieve long-term goals
Reduced stress and anxiety
Increased self-confidence and greater independence
Better academic or professional performance
Improved relationships due to better follow-through and reliability
Greater sense of control over daily life
Enhanced problem-solving abilities
Improved ability to complete tasks and everyday activities
Better management of daily tasks
Increased intrinsic motivation
Strategies Used in Executive Function Coaching
Executive function coaches employ various strategies to help their clients improve their skills. Some common approaches include:
Time Management Techniques: Using tools like calendars, to-do lists, and time-blocking to manage time more effectively.
Organizational Systems: Developing personalized systems for managing physical and digital spaces.
Goal-Setting Frameworks: Using methods like SMART goals to set clear, achievable objectives.
Task Breakdown: Learning to break large projects into smaller, manageable steps.
Habit Formation: Developing routines that support better executive function.
Mindfulness Practices: Using mindfulness to improve focus and reduce impulsivity.
Technology Tools: Leveraging apps and digital tools to support executive function skills.
Environmental Modifications: Making changes to one's physical environment to support better focus and organization.
Cognitive Behavioral Techniques: Addressing thought patterns that may be hindering executive function.
Self-Care Strategies: Emphasizing the importance of sleep, exercise, and stress management in supporting cognitive function.
Brain Training Games: Some coaches incorporate cognitive training games into their programs.
Finding the Right Executive Function Coach
If you're considering working with an executive function coach, here are some tips for finding the right fit:
Look for Credentials: While there's no single certification for executive function coaches, look for those with a master’s degree or relevant training in psychology, education, or coaching.
Consider Specialization: Some coaches specialize in working with certain age groups or specific conditions like ADHD or autism spectrum disorder, or are former tutors in a certain subject.
Check Experience: Look for expert coaches with extensive experience and a track record of success in areas relevant to your needs.
Schedule a Consultation: Most coaches offer a free initial consultation. Use this to get a sense of their approach and whether you connect personality-wise.
Ask About Their Approach: Make sure their coaching style aligns with your learning preferences and goals.
Discuss Logistics: Consider factors like session frequency, duration, and cost. Some coaches may work with insurance companies or health savings accounts (HSA)/flexible spending accounts (FSA).
Inquire About Assessment Methods: Ask how they evaluate executive function skills and track progress.
Check for Continuing Education: The best coaches stay up-to-date with the latest research and techniques in the field.
Executive Function Coaching vs. Other Support Services
It's important to understand how executive function coaching differs from other support services or mental health professionals. Check out my blog post here for more on different types of coaching services.
Tutoring: While tutors focus on specific academic subjects, executive function coaches help with the underlying skills needed for academic success.
Therapy: Unlike therapists who may focus on past experiences and emotional problems, executive function coaches focus primarily on present challenges and future goals.
ADHD Coaching: While there's overlap, executive function coaching is broader and can benefit individuals without ADHD.
Life Coaching: Executive function coaching is more specialized, focusing specifically on cognitive skills rather than general life goals.
Conclusion
Executive function coaching is a valuable resource for anyone looking to improve their organizational skills, time management, and overall mental abilities. Whether you're a student struggling with study skills, a professional aiming to boost productivity, or simply someone feeling overwhelmed by the demands of daily life, an executive function coach can provide the strategies, support, and accountability you need to thrive.
Remember, seeking help isn't a sign of weakness—it's a smart strategy for improving your potential. By working with an executive function coach, you're investing in your ability to navigate the complexities of modern life more effectively.
Consider reaching out to a few executive function coaches for initial consultations. (You can touch base with me here.) It could be one of the best first steps towards a more organized, productive, and satisfying life. Your future, well-organized self will thank you!
As you start this journey, keep in mind that improving executive function is a process. It takes time, practice, and patience. But with the right support and strategies, you can make significant progress in managing your daily life, achieving your goals, and reducing stress. An executive function coach can be your guide and supporter along the way, helping you power up your brain's CEO.
About The Author
Emily Sander is a C-suite executive turned leadership coach. Her corporate career spanned Fortune 500 companies and scrappy start-ups. She is an ICF-certified leadership coach and the author of two books, An Insider’s Perspective on the Chief of Staff and Hacking Executive Leadership.
Emily works with early to senior executives to step into effective leadership with one-on-one coaching. Go here to read her story from seasoned executive to knowledgeable coach.