Executive function support

Life optimizer

Environment and life strategies for executive function and working memory difficulties.

Home environment

Design your space so the environment does the remembering for you.

Core principle: If you have to remember where something is, you'll lose it. Make the right choice the obvious choice.
High impact

The launch pad

  • One designated spot near the door for keys, wallet, bag, meds
  • A hook or tray — never a surface where things pile up
  • Smart tag or Tile tracker on the essentials
  • Phone charger here too — charges while you sleep
High impact

Visual everything

  • Clear containers — never opaque bins or drawers
  • Open shelving over closed cabinets where possible
  • Pantry staples in glass jars on counters
  • Whiteboards or chalkboard walls for frequent reminders
Friction-free

Reduce decision load

  • Pre-set outfits for the week on Sunday
  • Ready-to-go bags for recurring activities (gym, work)
  • Keep duplicates of essentials in each room (scissors, chargers)
  • Auto-refill subscriptions for household basics
Kitchen focus

Kitchen systems

  • Weekly meal plan posted on the fridge
  • Pre-portioned snacks at eye level in fridge
  • Automatic coffee maker with a timer
  • One cutting board, one pot out at a time rule
Reminders

Environmental cues

  • Sticky notes on the bathroom mirror for morning tasks
  • Visual timer (Time Timer) on desk or kitchen counter
  • Pill organizer in a highly visible spot
  • Motion-sensor lights in pantry and closet
Maintenance

Prevent overwhelm

  • "One in, one out" rule for possessions
  • 5-minute nightly reset — return items to home positions
  • Cleaning supplies kept in each room they're used
  • Laundry basket in each bedroom, not just one central spot

Outdoor & car environment

Structure the outside world so transitions and errands don't derail you.

Transition moments (leaving the house, getting in the car) are high-failure points. Build rituals around them.
High impact

Car as second home base

  • Keep a "car kit": charger, reusable bags, spare meds, snacks
  • GPS or phone mount so navigation is always visible
  • One folder in the glove box for insurance, registration
  • Set car reminders via phone (pickup times, toll refill)
Errands

Errand batching

  • Group errands geographically — do them in a loop
  • Keep reusable bags hanging near the door, not in the car
  • Running grocery list on your phone, shared with household
  • Click-and-collect or delivery for complex shopping trips
Wellbeing

Nature & movement

  • Regular outdoor walks improve working memory & focus
  • Same walking route daily reduces decision fatigue
  • Podcasts or audiobooks on walks for low-effort input
  • Pair outdoor time with phone calls to batch tasks
Departure rituals

Leaving the house

  • KPOW check: Keys, Phone, Oyster/wallet, Watch (adapt to you)
  • Alarm labeled "leaving soon" 15 min before any appointment
  • Pack bag the night before, not the morning of
  • Smart lock so you never doubt if you locked the door

Digital environment

Your phone and computer should work as a second brain, not a source of distraction.

Digital clutter is invisible but just as draining as physical clutter. Ruthlessly simplify.
High impact

Phone setup

  • Home screen: only the 4–6 apps you use daily
  • Notifications off for everything except urgent contacts
  • One single to-do app — don't split between multiple
  • Siri/Google Assistant for quick capture ("remind me at 3pm")
Planning

Calendar system

  • Everything goes in the calendar — not just appointments
  • Time-block your week including eating, travel, buffer time
  • Set reminders 1 hour AND 15 minutes before any event
  • Weekly review every Sunday: 15 minutes to plan ahead
Brain offload

Capture systems

  • One inbox for ideas — voice memo, notes app, or physical pad
  • Process the inbox once a day, not continuously
  • Templates for recurring tasks (packing lists, weekly plan)
  • Saved searches & filters in email to surface what matters
Focus

Time & focus tools

  • Pomodoro timer (25 min work / 5 min break)
  • Website blocker (Freedom, Cold Turkey) during work windows
  • Do Not Disturb mode during focused work
  • Analog clock on desk — easier to track than digital
Reduce load

Email & messages

  • Check email at set times only (not continuously)
  • Unsubscribe ruthlessly — use Unroll.me or similar
  • Folders: Action, Waiting, Reference — inbox stays near zero
  • Canned responses for emails you type repeatedly
Automation

Automate the routine

  • Auto-pay all bills — remove this from your mental load
  • Recurring calendar reminders for non-monthly tasks
  • Smart home automations (lights on at wake time, etc.)
  • Grocery list app with recurring items pre-loaded

Routines & daily structure

Routines turn decisions into habits, freeing up mental bandwidth for what matters.

The goal is to make as many daily actions automatic as possible. Every decision you eliminate is cognitive capacity you get back.
High impact

Morning anchor routine

  • Same wake time daily — even weekends if possible
  • Scripted morning: same steps, same order, every day
  • Meds, water, and breakfast before checking phone
  • Review your top 3 priorities for the day over coffee
High impact

Evening wind-down

  • 5-minute "shutdown ritual" — close tabs, write tomorrow's list
  • Lay out clothes, bag, and anything needed for morning
  • Screens off 30–60 min before sleep
  • Same bedtime — sleep is the single biggest lever for working memory
Task management

Getting things done

  • 3 MITs (most important tasks) per day — not a giant list
  • If a task takes under 2 minutes, do it now
  • Break every task into the next physical action
  • Body doubling — work alongside someone, even on video
Time awareness

Managing time blindness

  • Alarm for every transition, not just appointments
  • Estimate task time, then double it
  • Visible analog clock in every room you work in
  • Time Timer (visual countdown) on your desk
Health basics

Physical foundations

  • Hydration: keep a water bottle in every room
  • Meals at consistent times — hunger tanks concentration fast
  • Short movement breaks every hour (walk, stretch)
  • Weekly exercise — proven boost to working memory
Checklists

Checklists for everything

  • Morning routine checklist posted in bathroom
  • Packing lists for recurring trips saved in notes
  • Weekly review checklist (bills, appointments, tasks)
  • Pre-departure checklist by the door

Social & work life

Strategies for managing relationships, work demands, and communication.

You don't have to disclose your difficulties to everyone. But self-advocacy — asking for what you need — can dramatically reduce daily friction.
High impact

Work accommodations

  • Request written instructions for complex tasks
  • Ask for agendas before meetings
  • Negotiate work-from-home days to control your environment
  • Noise-cancelling headphones — reduces cognitive load significantly
Meetings

Meetings & conversations

  • Take notes openly — tell people it helps you retain info
  • Ask for meeting notes or summaries to be shared
  • Repeat back key decisions: "So we're agreeing to X?"
  • Record calls (with consent) for important conversations
Relationships

Relationships & commitments

  • Put social plans in your calendar the moment you agree
  • Set a reminder to follow up after saying "I'll get back to you"
  • Give close people permission to remind you of things
  • Be honest — "I struggle with this, a reminder would help"
Boundaries

Protecting your capacity

  • Don't RSVP or commit in the moment — "Let me check and get back to you"
  • Schedule buffer time between commitments
  • Identify your peak cognitive hours and protect them
  • Learn to say no to preserve energy for what matters
Support

Building a support system

  • ADHD/executive function coach (if accessible to you)
  • Accountability partner for weekly check-ins
  • Body doubling partner (virtual coworking)
  • Online communities: r/ADHD, Focusmate, etc.
Self-compassion

Managing the emotional side

  • Forgive yourself for forgotten things — it's neurological, not moral
  • Track wins, not just failures
  • Celebrate systems that work — don't wait for perfect
  • Therapy (especially CBT) can help with shame and self-criticism