Executive function skills – such as planning, organization, time management, and emotional regulation – are essential for navigating daily life, work, and personal responsibilities. While often associated with neurodiversity, these skills benefit everyone, helping to:

• Manage deadlines, projects, and daily tasks more efficiently
• Improve problem-solving and adaptability in high-pressure situations
• Enhance emotional regulation and stress management
• Achieve personal and professional goals with greater ease

Whether you’re a student juggling coursework, a professional balancing responsibilities, or a parent coordinating a busy household, developing strong executive function skills leads to greater productivity, reduced stress, and long-term success.

Virtual and In-Person Options Available.

What are executive function skills, and why do they matter?

Metacognition – The ability to think about one’s own thinking, reflect on performance, and adjust strategies accordingly. It allows individuals to assess their own strengths, weaknesses, and progress toward goals.

• Trauma Impact: Trauma can make self-reflection difficult due to heightened emotional responses or avoidance of past failures. Someone who has experienced trauma may struggle with self-awareness or find it overwhelming to analyze their own behavior.

• ADHD & Autism Challenges: Many individuals with ADHD struggle with metacognition due to difficulties in recognizing patterns in their behaviors, leading to repeated mistakes. Autistic individuals may have strong metacognition in certain areas but struggle with recognizing when to adjust social behaviors or problem-solving strategies.

• Common Struggles: Even without a diagnosis, people can struggle with metacognition when they feel emotionally overwhelmed, lack confidence in their decision-making, or are not given feedback on their performance.

Inhibitory Control – The ability to resist impulses and distractions, allowing for self-discipline and emotional regulation. This function helps with patience, staying focused, and thinking before acting.

• Trauma Impact: Trauma can lead to increased impulsivity or emotional reactivity due to a heightened stress response. Individuals who have experienced trauma may react quickly to situations without processing their emotions first.

• ADHD & Autism Challenges: People with ADHD often struggle with impulse control, leading to difficulty stopping behaviors like interrupting, blurting out thoughts, or making impulsive decisions. Autistic individuals may have difficulty filtering responses, particularly in social situations, leading to saying things that may seem blunt or inappropriate.

• Common Struggles: Anyone under stress, sleep deprivation, or strong emotions can struggle with inhibitory control, making it difficult to regulate reactions or resist distractions.

Working Memory – The ability to hold and manipulate information in mind for short periods, such as remembering instructions, following conversations, or solving problems.

• Trauma Impact: Trauma can affect working memory, making it harder to retain and recall information due to increased mental load and stress. This can lead to forgetfulness and difficulty completing multi-step tasks.

• ADHD & Autism Challenges: ADHD can cause working memory deficits, making it hard to hold onto verbal instructions, follow complex directions, or remember what needs to be done. Autistic individuals may have strong working memory for specific details but struggle with verbal recall or flexible application of information.

• Common Struggles: Even without ADHD or autism, working memory can suffer when multitasking, under stress, or experiencing information overload.

Cognitive Flexibility – The ability to adapt to new information, adjust to changes, and shift between different ideas or problem-solving strategies.

• Trauma Impact: Trauma can make flexibility difficult, as people may develop rigid thinking patterns to maintain a sense of control. Sudden changes may feel overwhelming or unsafe.

• ADHD & Autism Challenges: ADHD can make shifting focus between tasks difficult, leading to frustration when plans change unexpectedly. Autistic individuals often struggle with cognitive flexibility, especially when routines are disrupted or when needing to adjust social communication styles.

• Common Struggles: Many people find adapting to change difficult, especially when under pressure or when routines provide a sense of stability.

Organization – The ability to arrange thoughts, materials, and tasks in an orderly manner to optimize efficiency and clarity.

• Trauma Impact: Trauma can lead to disorganization as a result of mental fatigue, anxiety, or difficulty concentrating. Individuals may feel overwhelmed by clutter, whether physical or mental.

• ADHD & Autism Challenges: ADHD often makes organizing tasks, physical spaces, and schedules challenging due to difficulties in structuring information. Autistic individuals may be extremely organized in areas of strong interest but struggle with broader organization in daily life.

• Common Struggles: Anyone can struggle with organization when life becomes overwhelming, responsibilities pile up, or there is a lack of external structure.

Planning & Prioritizing – The ability to set goals, break them into steps, and determine what needs to be done first.

• Trauma Impact: Trauma can make decision-making feel paralyzing due to fear of failure or uncertainty about what steps to take next. Individuals may procrastinate or feel stuck.

• ADHD & Autism Challenges: ADHD makes it difficult to prioritize tasks effectively, often leading to procrastination or focusing on the wrong things. Autistic individuals may struggle with prioritizing when faced with too many choices or when tasks lack clear structure.

• Common Struggles: Many people struggle with planning and prioritizing when overwhelmed with responsibilities, lacking clear goals, or unsure how to break tasks down.

Time Management – The ability to estimate time accurately, allocate it efficiently, and stay on schedule.

• Trauma Impact: Trauma can distort time perception, making tasks feel either urgent and overwhelming or impossible to start.

• ADHD & Autism Challenges: ADHD often causes time blindness, where individuals underestimate how long tasks take or lose track of time entirely. Autistic individuals may struggle with time perception, either hyper-focusing on one task for hours or struggling to switch tasks within a schedule.

• Common Struggles: Even without a diagnosis, people often struggle with time management due to poor planning, distractions, or underestimating task length.

Task Initiation – The ability to begin tasks without procrastination or avoidance.

• Trauma Impact: Trauma can lead to avoidance behaviors, making it difficult to start tasks that feel overwhelming, emotionally draining, or too challenging.

• ADHD & Autism Challenges: ADHD makes task initiation difficult due to motivation regulation issues, even when individuals want to complete tasks. Autistic individuals may struggle to start tasks if they don’t see a clear reason for them or if shifting from one activity to another is challenging.

• Common Struggles: Many people experience task paralysis when overwhelmed, unmotivated, or unsure of how to begin.

Self-Monitoring – The ability to track progress and adjust behaviors based on feedback and goals.

• Trauma Impact: Trauma can make self-monitoring difficult if individuals struggle with self-awareness or fear criticism.

• ADHD & Autism Challenges: ADHD can make it hard to recognize mistakes in real-time, leading to repeated errors. Autistic individuals may struggle to self-monitor social interactions, sometimes missing cues on how they are perceived.

• Common Struggles: Even without a diagnosis, people may struggle with self-monitoring when overwhelmed, distracted, or lacking external feedback.

Shifting – The ability to transition between tasks, thoughts, or activities smoothly.

• Trauma Impact: Trauma can make shifting difficult as individuals may feel safer sticking to rigid routines and struggle with unexpected changes.

• ADHD & Autism Challenges: ADHD makes switching between tasks challenging due to hyper-focus or difficulty disengaging. Autistic individuals often struggle with transitions, especially when routines are disrupted.

• Common Struggles: Many people find shifting difficult when deeply focused, tired, or resistant to change.

Goal-Directed Persistence – The ability to stay focused on long-term goals despite setbacks or obstacles.

• Trauma Impact: Trauma can make it hard to sustain motivation, especially when self-doubt, fear of failure, or emotional exhaustion interfere.

• ADHD & Autism Challenges: ADHD can make it hard to stay committed to long-term goals due to fluctuating motivation. Autistic individuals may hyperfocus on specific goals but struggle when they encounter unexpected roadblocks.

• Common Struggles: Anyone can struggle with persistence when they lack motivation, face repeated setbacks, or feel discouraged.

Pricing

• 1-4 Hours – $175/hr
• 5 Hours – $160/hr ($800 total)
• 10 Hours – $150/hr ($1,500 total)
• 20 Hours – $135/hr ($2,700 total)
• 50 Hours – $125/hr ($6,250 total)
• Coaching Plan Write-Up & Debrief Call ($100)
  • Personalized Coaching Plan – Designed to fit your unique needs and goals.
  • Follow-Up Debrief Call – Ensures alignment, effectiveness, and adjustments as needed.

Flexible Payment Plans Available

At J&J Healing Haven, we believe that wellness should be accessible to all. If cost is a concern, please reach out—we offer sliding scale and individualized rates to ensure that no one is turned away due to financial limitations.

Email or call us to discuss pricing options.

---