Executive Functioning

Memory

100

What external memory aids can be used for remembering important things?  

Calendars, phone apps, clocks, alarms, sticky notes, even leaving what needs to be done where you can see it will help.

200

What helps improve memory? 

Core Lifestyle Habits

• Prioritize Sleep Optimization: Aim for 7–9 hours of consecutive sleep. Sleep is when the brain consolidates short-term memories into long-term storage and performs essential "self-cleaning" to remove metabolic waste.
• Engage in Aerobic Exercise: Regular movement, such as brisk walking, cycling, or swimming, increases blood flow to the hippocampus—the brain's memory center. Even a 10-minute walk after meals can improve processing speed and working memory.
• Foster Social Connections: Frequent social interaction acts as natural "brain training." Engaging with friends or volunteering at least twice a week has been shown to protect against memory decline.
• Manage Chronic Health: Keep blood pressure, cholesterol, and blood sugar in check, as these directly impact cognitive performance. 

2. Dietary & Nutritional Strategies

• Follow the MIND Diet: This eating plan combines the Mediterranean and DASH diets, emphasizing leafy greens, berries, whole grains, nuts, and fatty fish.
• Specific Brain Foods:
  • Blueberries: Contain antioxidants that improve communication between brain cells.
  • Omega-3 Fatty Acids: Found in salmon, sardines, and chia seeds, these are essential for brain cell structure.
  • Dark Chocolate: (70%+ cocoa) can enhance memory and focus through flavonoids.
• Stay Hydrated: Even mild dehydration can lead to confusion and fatigue. 

3. Cognitive Techniques & Training

• Use Mnemonic Strategies:
  • Memory Palace (Method of Loci): Visualize a familiar place and mentally "place" items you need to remember along a path through it.
  • Chunking: Break large pieces of information into smaller, manageable groups (e.g., remembering a phone number in sections).
• Active Recall & Spacing: Instead of re-reading notes, test yourself frequently (active recall) and space out your study sessions over days rather than cramming.
• Challenge Your Brain: Learn a new skill, such as a language or musical instrument, to build "cognitive reserve" and strengthen neural circuits.
• Mindfulness & Meditation: Daily practice can increase gray matter in the brain and improve working memory by reducing stress-related interference. 

4. Practical Daily Adjustments

• Reduce Digital Load: Take "digital breaks" and turn off non-essential notifications to rebuild focus and reduce chronic low-grade stress.
• Establish Routines: Keep essential items like keys and glasses in the same place every day to "outsource" routine memory tasks and free up mental energy.
• Write It Down: Physically writing notes by hand helps encode information more deeply than typing on a screen. 

300

Describe "short term memory" and "long term memory". 

Short-term memory is the brain’s temporary "mental scratchpad," holding a limited amount of information for about 15 to 30 seconds while it is being actively processed or before it is moved to long-term storage.

Long-term memory is the brain’s virtually limitless storage system that permanently encodes and archives information, skills, and experiences for retrieval over periods ranging from days to an entire lifetime.

The "Hotel" Metaphor

• Short-Term Memory is the hotel lobby—a high-traffic, temporary space where information arrives.
• Long-Term Memory consists of the guest rooms—the permanent spaces where information "checks in" to stay for a longer duration. 

400

How can humor help enhance memory? 

Humor can significantly enhance memory and learning. Funny associations, visualizations, and stories can make information more memorable and engaging. This is because laughter triggers the release of endorphins, which can improve cognitive function and make learning more enjoyable.

500

What is the MIND diet? 

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a research-backed eating pattern specifically designed to prevent dementia and slow age-related cognitive decline.

 

The diet prioritizes 10 specific food groups shown to reduce neuroinflammation and oxidative stress:

1. Green Leafy Vegetables: Aim for at least 6 servings per week (e.g., spinach, kale, collard greens).
2. Other Vegetables: At least 1 serving daily.
3. Berries: At least 2 servings per week. Blueberries and strawberries are preferred for their high flavonoid content.
4. Whole Grains: At least 3 servings daily (e.g., oatmeal, quinoa, brown rice).
5. Nuts: At least 5 servings per week. Walnuts are particularly recommended for their omega-3s.
6. Beans: Include in at least 4 meals per week.
7. Fish: At least 1 serving per week, focusing on fatty fish like salmon or sardines.
8. Poultry: At least 2 servings per week (not fried).
9. Olive Oil: Should be used as your primary cooking oil.
10. Wine: Optional. No more than one glass daily. 

5 Foods to Limit

To achieve the best results, the diet suggests minimizing foods high in saturated and trans fats:

• Butter and Margarine: Less than 1 tablespoon per day.
• Cheese: Less than 1 serving per week.
• Red Meat: No more than 3 servings per week.
• Fried Food: Less than 1 serving per week.
• Pastries and Sweets: Less than 5 servings per week. 

Key Benefits & Recent Findings (2026)

• Alzheimer's Protection: Rigorous adherence has been linked to a 53% lower risk of Alzheimer's disease. Remarkably, even moderate adherence can reduce risk by approximately 35%.
• Slower Brain Aging: High adherence is associated with a brain age that is roughly 11 years younger compared to those with low adherence.
• Information Processing: 2025-2026 studies indicate that middle-aged adults following the MIND diet process information at a higher speed.

Organization and Task Initiation

100

What is the 5 minute rule? 

When you don't want to do what you need to do, then do it for five minutes.  If you want to stop after 5 minutes, then it's okay, because you have worked on what you needed to do. 

200

Name one of the apps that we talk about that can help you organize your day. 

Flylady.com   Remember the Milk, Rescue Time, The Habit Factor

300

What is "Body Doubling"? 

Working on a difficult task while in the physical or virtual presence of another person to increase focus and accountability.

400

What is the 2 minute rule? 

If it is going to take less than two minutes, then do it now.  

500

What are some of the reasons that it is hard to get started on a project? 

 

1. Fear of Failure: The fear of not succeeding can be overwhelming, leading to paralysis and avoidance of starting tasks.

2. Overwhelm and Anxiety: Large tasks can seem insurmountable when viewed as a whole, creating feelings of overwhelm and anxiety that lead to avoidance.

3. Perfectionism: The desire to do something perfectly can prevent us from even starting, especially if we set unrealistically high standards for ourselves.

4. Lack of Motivation: A lack of interest in the task at hand can make it difficult to find the drive to get started.

5. Poor Time Management: Without a clear plan or schedule, it’s easy to put off starting tasks until it’s too late.

6. Decision Fatigue: Constantly making choices throughout the day can lead to decision fatigue, resulting in procrastination.

7. Distractions: Social media, emails, and constant notifications can interrupt our focus and make it hard to start tasks.

Brain Stuff

100

What is does "overthinking" mean? 

Overthinking is when your thoughts and worries circle in an endless loop. Instead of preparing you for next steps, overthinking usually leads to inaction because it causes you to become overwhelmed by fear. Overthinking can be a symptom of depression, anxiety, and other mental health conditions.

There are several ways in which overthinking can be managed or stopped. One of the most important factors is the awareness of our thoughts. When we are aware of our destructive thoughts, we can choose not to take them seriously. Mindfulness practices like meditation, yoga, or even exercise for relaxation can help. Journaling or noting down thoughts can also be beneficial in improving awareness.

200

What physical habits can increase your dopamine levels? 

Physical Habits

• Regular exercise: Aerobic activities like running or cycling stimulate dopamine release and can increase the number of dopamine receptors.
• Morning sunlight: Exposure to natural light, especially in the early morning, helps regulate dopamine and your circadian rhythm.
• Cold exposure: Short cold showers (1–3 minutes) have been shown to significantly increase baseline dopamine for several hours.
• Consistent sleep: Maintaining a regular sleep-wake schedule helps your brain naturally regulate dopamine production and receptor sensitivity. 

300

What natural foods can raise your dopamine levels? 

Dopamine Raising Food Choices

• Protein-rich foods: High-protein sources contain tyrosine, an amino acid essential for dopamine production. Key foods include turkey, chicken, eggs, beef, and soy.
• Tyrosine-rich snacks: Incorporate almonds, avocados, bananas, and pumpkin or sesame seeds.
• Probiotics: Foods like yogurt, kefir, sauerkraut, and kimchi support gut health, which is linked to dopamine management.
• Dark chocolate: Consumed in moderation, it acts as a natural dopamine booster.
• Reduced saturated fats: Limiting butter and animal fats helps prevent disruptions in dopamine signaling. 

Did you see the Dark Chocolate listed here?  :)   

400

What behavioral or mental habits can raise dopamine levels? 

Behavioral & Mental Habits

• Set small goals: Achieving even minor tasks, like making your bed, triggers a rewarding "dopamine hit".
• Listen to music: Engaging with music you find pleasurable can activate brain reward centers.
• Practice meditation: Mindfulness and meditation are linked to higher dopamine production and reduced stress.
• Social connection: Positive interactions with friends, family, or pets can boost feel-good chemicals.
• Creative hobbies: Activities like painting, cooking, or gardening can stimulate dopamine through a sense of novelty and discovery. 

500

What is a non-verbal cue and why is it important in executive functioning? 

A non-verbal cue is a "silent signal" you send without using words. It is how you show your feelings or thoughts through your body, face, and voice. 

Non-verbal cues are important to EF because these mental skills are what allow you to process "silent" information from yourself and others, and helps with self-monitoring, impulse control, cognitive flexibility, lowers your cognitive load and increases your working memory. 

Techniques

100

What is the Pomodoro Technique? 

Set a timer for 25 minutes, then take a 5 minute break, repeat this 3 times.  

200

What are the 3 parts of "Head, Heart, Hand"? 

Is it cognitive? 

Is it emotional?

Is it physical?  

300

What is the Zeigarnik Effect? 

The Zeigarnik effect is the idea that your brain tends to remember things you haven't finished more than things you've already finished.

When you start a task but don't finish it, your mind keeps thinking about it, whether you're aware of it or not. This makes you feel a little stressed or restless. Your brain prefers to complete tasks, so unfinished jobs stay in your mind to remind you to finish them. Once a task is done, your brain is usually happy to forget about it.

The Zeigarnik Effect unintentionally forces our brain to dedicate more memory and attention to unfinished tasks.

So if you want to improve your focus and free up your memory, minimize and offload unfinished tasks.

400

What is the Eisenhower Matrix? 

The Eisenhower Matrix is a time-management and prioritization tool that categorizes tasks into four quadrants based on their urgency and importance.

500

What is "Never Miss Twice"? 

A simple rule to help you get back on track when you fall off course.

• Example: Maybe I’ll eat an entire pizza, but I’ll follow it up with a healthy meal. I can’t always be perfect, but I can avoid a second lapse.

ADHD

100

What is time blindness? 

Time blindness is a neurological difficulty in perceiving, managing, and tracking the passage of time. While everyone occasionally loses track of time, individuals with time blindness experience it as a persistent, everyday impairment where their internal "clock" is unreliable or even missing. 

Why It Happens (The Science)

Time blindness is not a lack of character or willpower; it is rooted in how the brain functions:

• Executive Function Deficit: The prefrontal cortex, which acts as the brain's "conductor," struggles to coordinate timing and planning.
• Dopamine Deficiency: Low dopamine levels disrupt the brain's ability to passively track time, especially during tasks that aren't exciting or "emotionally charged".
• Reduced Brain Activation: Studies show people with time blindness have lower activity in brain regions responsible for sensing the passage of time.

200

What is Rejection Sensitive Dysphoria (RSD)?

Rejection Sensitive Dysphoria (RSD) is an overwhelming emotional pain that happens when you feel rejected or criticized.

While most people feel sad when they are left out or corrected, someone with RSD feels it much more intensely—like a physical wound or a "crushing" weight.

It happens because the ADHD brain struggles to regulate emotions. The "emotional center" of the brain sends out a high-level emergency signal for small social setbacks, making them feel like a major life crisis.

300

Why are people with ADHD excellent in a crisis? 

While daily life (like doing laundry) may feel overwhelming, many people with ADHD find they are the calmest person in a crisis. High-stress situations provide the stimulation their brains naturally crave, allowing them to think clearly and act decisively when others are panicking.

400

What is hyperfocus? 

Hyperfocus is when your brain gets completely "stuck" on one thing you find very interesting.

What It Feels Like

• Tunnel Vision: You become so absorbed in an activity that the rest of the world seems to disappear.
• Time Blindness: You lose all track of time. Hours can pass by, but it feels like only a few minutes have gone by.
• Tuning Out: You might not hear people calling your name or notice what is happening around you.
• Ignoring Needs: You may forget to do basic things like eat, drink water, use the bathroom, or go to sleep. 

Why It Happens

It is caused by how the brain handles dopamine, a chemical that controls rewards and motivation. 

• Low Baseline: Usually, ADHD brains have lower dopamine, making "boring" tasks (like homework or chores) very hard to start.
• The "Lock": When you do something fun or exciting, your brain gets a big rush of dopamine. This "locks" your attention onto that task, making it physically difficult to switch to something else. 

The Good and The Bad

Hyperfocus is often called a "double-edged sword" because it can be both helpful and harmful: 

• The Superpower: It can lead to incredible productivity and creativity. You might master a new skill or finish a huge project in one sitting.
• The Struggle: You might spend all your energy on something unimportant (like a video game or a random internet search) while neglecting your actual responsibilities, like work or family. 

 

500

What is executive functioning? 

Executive functions are the "management skills" your brain uses to get things done.