It’s easy to overlook growth—especially when it’s slow and internal. But the truth is, if you’ve been juggling school, work, parenting, or just day-to-day responsibilities, you’ve probably strengthened key mental skills along the way. These skills are called executive functions—and recognizing them is the first step to building even more progress.
In this blog, we’ll walk you through what executive functions are, how we break them down at New Frontiers, what common challenges look like, and how to grow these skills. Plus, you’ll get access to our Executive Function Checklist—a simple self-reflection tool to help you see how far you’ve come and where to go next.
What Are Executive Functions?
Executive functions are the brain’s self-management system. They help you focus, plan, remember things, manage emotions, and follow through on goals. When executive functions are working well, life feels manageable. When they’re not, things can feel chaotic, overwhelming, or stuck.
These skills affect every area of life—from school and work to relationships, parenting, and daily responsibilities.
Our Framework for Executive Function Development
At New Frontiers, we group executive functions into four categories that build upon each other:
- Pre-Executive Skills – foundational self-awareness and goal focus
- Core Executive Functions – the building blocks of attention and adaptability
- Active Executive Functions – the skills that help you take action
- Structural Executive Functions – the systems that support long-term follow-through
Executive Function Skills: Definitions, Challenges, and Strategies
| Executive Function | What It Is | How It Shows Up as a Challenge | Ways to Strengthen It |
|---|---|---|---|
| Metacognition | Thinking about how you think and learn | Not noticing what strategies work for you; repeating unhelpful habits | Use reflection tools, coaching, or journaling to notice patterns |
| Goal-Setting | Deciding what you want to achieve and making it specific | Feeling directionless or unsure what to prioritize | Write out clear goals with timelines; start with small wins |
| Inhibitory Control | Resisting impulses or distractions | Interrupting, getting sidetracked, making quick decisions without thinking | Use pause techniques; create distraction-free zones |
| Working Memory | Holding and using information in real time | Forgetting instructions, steps in a task, or what you were about to say/do | Use visual aids, verbal repetition, or memory strategies |
| Cognitive Flexibility | Adjusting when plans or routines change | Getting stuck in one way of thinking; feeling overwhelmed by change | Practice thinking of “Plan B”; reframe challenges as pivots |
| Task Initiation | Getting started on something without delay | Procrastination, avoidance, over-planning without action | Use the “5-minute rule”; break tasks into tiny steps |
| Cognitive Shifting | Switching between tasks, ideas, or roles | Trouble transitioning from breaks to work, or from one type of task to another | Use transition routines or visual timers |
| Self-Monitoring | Checking in on your progress or performance | Not noticing mistakes, missing deadlines, repeating problems | Set reminders to pause and reflect; ask for outside feedback |
| Goal-Directed Persistence | Sticking with something until it’s done—even when it’s hard | Starting but not finishing; losing steam when things get boring | Celebrate small wins; break big goals into smaller chunks |
| Planning | Figuring out the steps needed to complete a task or goal | Jumping in without a plan; underestimating time or effort | Map out tasks visually; plan backwards from deadlines |
| Prioritizing | Deciding what needs to be done first | Starting with low-priority tasks or jumping from task to task | Use daily “top 3” lists; practice time-blocking |
| Time Management | Using time wisely to stay on track | Running late, missing due dates, or overbooking | Use visual timers, alarms, or schedule buffers between tasks |
| Organization | Keeping spaces, materials, and systems orderly | Misplacing things, clutter, losing track of paperwork or digital files | Declutter weekly; use labeled folders, apps, or color-coding |
Why Naming These Skills Matters
When people struggle with focus, motivation, or follow-through, the root problem is often executive function. But because these skills operate behind the scenes, many people blame themselves—or try to fix the symptom instead of the system.
By identifying and understanding which executive functions are lagging or strong, you can target your energy more effectively. Improving even one EF skill—like time management or self-monitoring—can lead to big improvements in school, work, relationships, and life satisfaction.
Download the Executive Function Checklist
To help you track your growth and plan your next steps, we created a free, printable Executive Function Checklist. For each skill, you’ll check off whether you worked on it this year, and reflect on how it showed up in your life.
- ✅ Did you practice using a planner or start breaking tasks into steps?
- ✅ Did you notice when your thinking was getting stuck and try a new approach?
This isn’t about perfection. It’s about progress.
Want Help Identifying Your Focus Areas?
Not sure where to start? We offer a 1:1 Executive Function Insight & Strategy Consultation. During this session, we’ll walk through your checklist with you, identify patterns, and help you focus on the 1–2 executive function areas that will make the biggest difference in your life.
Contact us about scheduling a consultation and start building strategies that work for how you think, plan, and operate best.
