Executive function & energy: Creating systems that support you
If planning, organization, and routines feel hard — especially in winter — you are not broken, lazy, or failing. For many people, particularly those with ADHD or executive function challenges, these areas require more energy, not more willpower. January can intensify this struggle, as the cultural pressure to “get organized” collides with the body’s natural need for rest and conservation.
The solution is simple but powerful: systems should work for the person, not the other way around.
When we approach executive function with compassion and curiosity, rather than judgment, sustainable support becomes possible.
Understanding Executive Function Through an Energy Lens
Executive function includes skills like:
Working memory and focus
For people with ADHD or executive function challenges, these skills are energy-intensive, not automatic. What looks easy for one person may require significant mental effort for another, especially during winter when energy is naturally lower.
This is not a character flaw. It’s a neurological reality.
Why Traditional Systems Often Don’t Work
Many productivity systems are built on assumptions that don’t fit neurodivergent brains. They depend on consistent motivation, linear time perception, minimal emotional interferences, and a high tolerance for complexity. When these systems fail, people often internalize shame instead of recognizing that the system was never designed for them in the first place.
Supportive systems are flexible, externalized, and forgiving, designed to reduce cognitive load instead of increasing it.
Compassionate Executive-Function-Friendly Tips
Here are a few gentle ways to support planning and organization without burnout:
Externalize everything. Write it down. Say it out loud. Use visual cues. Relying on memory alone costs energy.
Simplify ruthlessly. Focus on fewer steps, fewer tools, and fewer decisions. If it feels complicated, it won’t last.
Anchor routines to existing habits. Attach new tasks to something you already do (e.g., after coffee, before bed, after a walk).
Build in recovery time. Rest is not a reward — it’s part of the system, especially in winter.
Work with energy, not with the clock. Notice when focus naturally rises and falls and plan accordingly.
Expect inconsistency. A system that only works on “good days” isn’t supportive. Design for low-energy days, too.
Winter Is Not the Time for Rigid Routines
January often brings pressure to overhaul life overnight. But winter invites a different approach, one that prioritizes sustainability over perfection.
Instead of asking, “Why can’t I stick to this?”, try, “What would make this easier to return to?”
Gentle, adaptive systems build trust with yourself, and trust is what allows routines to evolve and grow over time.
How Executive Function Coaching Can Help
Executive Function & ADHD Coaching provides personalized support that honors how your brain and body actually work. Rather than forcing productivity, coaching focuses on:
Identifying energy drains and supports
Creating systems that fit your life and capacity
Developing strategies for task initiation and follow-through
Supporting emotional regulation and self-compassion
Reducing shame around executive struggles
At Evolve Wellness, Executive Function Coach Charles R. Fisher works with clients of all ages to build systems that feel doable, supportive, and sustainable, especially during times of transition or overwhelm.
And if you are looking for community-based support, join us for our new Executive Function Skills group! Beginning this February, this group provides a supportive space to:
Learn practical, executive-friendly strategies
Explore planning and organization without judgment
Share experiences with others who “get it”
Build skills gradually, with accountability and care
Group work can be especially powerful for reducing isolation and normalizing executive function differences.
You don’t need to fix yourself. You don’t need more discipline. You don’t need to try harder. You need systems that meet you where you are, and evolve as you do.
January doesn’t have to be about forcing structure. It can be about creating support. With the right tools, guidance, and compassion, executive function can become something you work with, not against.
If you are curious about executive function coaching or joining our upcoming group, we would love to support you. Call our office at (410)989-2034 to learn more, or request a free consultation here.