In Part 1, we learned some of the basic, foundational executive skills and how to optimize them. Advanced executive skills develop later in life, beginning to develop in our teenage years and beyond. These skills include Planning/Prioritizing, Organization, Time Management, Goal-Directed Persistence, Metacognition, and Stress Tolerance. Here are some tips and tools we can use to help strengthen both our Advanced executive skills:
Planning/Prioritization: Our ability to create a roadmap to reach a goal or complete a task. Some tools that we can use are:
- Using a planning template;
- Using Post-It notes to identify steps, which can be easily re-arranged;
- Asking for help from someone who is good at planning;
- Practicing this skill by starting with something fun to plan.
Organization: Our ability to create and maintain systems to keep track of material or information. Some tips and tools that are useful are:
- Doing something fun while we’re getting organized (e.g., listening to podcast or book);
- Starting small (both in terms of time and space);
- Working off a checklist;
- Trading off with someone who is good at organization;
- Using mantras (e.g., “don’t put it down, put it away”).
Time Management: Our ability to estimate how much time we have, how to allocate it, and how to stay within time limits and deadlines; including a sense that time is important. Some tools to use are:
- Making a deal with someone and including a reward for being on time;
- Practicing time estimation;
- Setting your watch ahead to “trick yourself”;
- Asking for help (someone to cue you);
- Using smart phone alarms.
Goal-Directed Persistence: Our capacity to have a goal, follow through to completion, and not be put off or distracted by competing interests. Tips include:
- Choosing carefully; start small and be specific;
- Using mental contrasting, implementation intention and process visualization;
- Identifying potential roadblocks and systematically eliminate them;
- Building automaticity (do the same thing at the same time everyday);
- Posting visual reminders of the goal.
Metacognition: Our ability to stand back and take a birds-eye view of oneself in a situation. This is an ability to observe how you problem solve. Some tools that are useful include:
- Practicing self-reflection (especially following successes);
- Creating a system for analyzing mistakes;
- Learning to ask for feedback from others;
- Using a problem-solving template.
Stress Tolerance: Our ability to thrive in stressful situations and to cope with uncertainty, change, and performance demands. Tools for this include:
- Creating a personalized stress inoculation plan;
- Steering clear of stressful situations;
- Mentally prepare yourself for anticipated stressful situations;
- Building in recovery time.
Even though individuals with ADHD may struggle with some of these or lag behind in developing these skills compared to others, there are ways to practice techniques and work with a professional to build strength in these areas. Reach out to us to learn how Astoria can support you!
