5 Reflection Questions to Improve Executive Function

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Hi Friend,

A few days ago, I opened my calendar and thought… Wait. How is it already June?

It feels like I blinked and five months vanished.

When I talk to friends, especially other neurodivergents, the same theme shows up: we are constantly in go mode without any time to pause. 

And for those of us working to improve our executive function skills, that speed can be especially disorienting. It becomes hard to know if we’re moving in the right direction or just spinning in circles.

Lately, I’ve realized my life needs more intentional pauses, not just to rest, but to reflect.

But it’s so difficult to find time to reflect, right? 

Between our to-do lists, work, and family, pausing to reflect feels like a waste of time. But that's not how I want to live my life. So last month, I made a change.

I pushed back on society's message that if we aren't working, we are failing, and took time out of my Friday schedule to reflect for 10 minutes.

Honestly, it's AMAZING how impactful this practice is. Because it’s in the pause that we gain clarity.

Noticing how our bodies and minds are feeling…

Acknowledging the small, meaningful wins in our weeks…

Reflecting on how we show up for the people we care about…

Today, I want to share the 5 reflections that improved my executive function skills. They are designed to help recognize wins, adapt to challenges, and make life a little less stressful. 

Let’s dive in. 

Why Reflection Matters (especially for EF growth)

Reflection gives our brains time to consider different perspectives, untangle the stories we tell ourselves, and acknowledge the small, amazing things that happen throughout our days. 

Taking just 10 minutes to reflect each week can:

• Improve metacognition (our ability to think about our thinking)

• Help us identify patterns in our wins and challenges

• Make it easier to plan and prioritize

• Reduce overwhelm by giving us perspective

• Strengthen our ability to advocate for our needs

• Interrupt the EF shame spiral that many of us fall into

  
  

What Happens When We Don’t Reflect?

Without reflection, we miss chances to adjust and grow. We stay stuck in the same patterns that frustrate us, forget the goals that matter most, and ignore our progress while focusing on what we didn't do.

These challenges are hallmark struggles for neurodivergent adults, especially those with ADHD.

That’s why I committed to a new rhythm: 10 minutes of reflection every Friday afternoon.

I scheduled it between 3 and 4 PM (a flexible window so I don’t fall into all-or-nothing thinking). And finally used the Day One journaling app (something I bought months ago with excitement and then forgot about). Classic.

5 Reflection Questions to Improve Executive Function

Each Friday, I reflect on the same questions. Why? Because I can easily get trapped trying to decide which questions to reflect on.

Here are the 5 reflection questions to improve executive function. You can download a free PDF version of these questions here.

1) What was my biggest win from the week?

Spending all of Friday with my wife and Chili at the beach. First time this year, and we had a blast. Plus, I had a great session with XXXX and got some work done. 

2) What am I avoiding?

Designing a marketing plan for my new self-paced courses. I loved creating them, but marketing is something I don't enjoy.

3) If I repeat this week for the entire month, will my life be better or worse?

It would be better! I saw XXXX, spent time with friends, surfed, and had 15 impactful sessions with my clients. 

4) Who deserves a big thank you, or have I been thinking about reaching out to? 

Dana moved back, and we haven't seen each other yet. I will send him a text to see if he is free next weekend right now!

5) What is one thing I can do right now to make next week less stressful?

I’m in the middle of a work block on Friday. So, if I finish the two things on my to-do list and plan for Monday, next week will be more manageable. 

Summary

Reflection won’t magically solve everything. But it will help you move through life more consciously, more kindly, and more aligned with what actually matters.

You don’t need a fancy system. Just a pause, 10 minutes and five questions.

That’s enough to change the way your week feels. This Friday, I encourage you to reflect on these questions: 

1. What was my biggest win from the week?

2. What got in the way of having the week I wanted?

3. If I repeat this week for the entire month, will my life be better or worse?

4. Who deserves a big thank you? Or, who have I been thinking about reaching out to?

5. What is one thing I can do right now to make next week less stressful?

In service,

Eric

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About the Author

Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.