DR. Rizaldy R. Ferrer, PHD

Licensed Psychologist | Online psychological services available across participating PSYPACT states

Tag: Executive Functioning

Holiday Brain: Why You’re Tired Even on Break

When we say “rest,” many imagine just pausing work or sleeping. But after a busy holiday break loaded with parties, errands, social calls, and mental juggling, our brain rarely finds real rest. Even enjoyable things — social obligations, shopping sprees, or festive planning — demand attention, decision‑making, and shifting focus. These activities all draw on our brain’s executive functions, which have a limited capacity.

Science shows that prolonged cognitive load — constantly shifting between tasks or dealing with many demands — doesn’t just fatigue your mood. It impacts your nervous system. What’s called “mental fatigue” is linked to changes in autonomic balance: lowered parasympathetic (rest‑and‑digest) activity and elevated sympathetic (fight-or-flight) activity. The result? Even if you “rest” briefly, your brain may still feel wound up — alertness remains high, sleep feels shallow, and you wake up emotionally or mentally exhausted.

That’s why “holiday rest” often feels like a letdown instead of recovery. Your brain’s “control center” — especially regions that manage focus, decision-making, and self-regulation — remain taxed, even if your schedule slows.

What helps your brain recover:

Schedule real breaks. Short, intentional pauses — ideally with silence or minimal stimulation — help your nervous system recalibrate.

Monotasking over multitasking. Focus on one task at a time to reduce cognitive switching costs and preserve mental energy.

Protect rest and downtime. Quality rest helps restore attention capacity. According to research, after periods of heavy mental load, recovery periods are essential for returning cognitive performance to normal.

 

References 

Mizuno, K., Tanaka, M., Yamaguti, K., Kajimoto, O., Kuratsune, H., & Watanabe, Y. (2011). Mental fatigue caused by prolonged cognitive load associated with sympathetic hyperactivity. Behavioral and Brain Functions, 7(1), 17. https://doi.org/10.1186/1744-9081-7-17

Albulescu, P., Oosterheert, W., Smit, H. F., & Van der Linden, D. (2022). “Give me a break!” — A systematic review and meta‑analysis on micro‑breaks and labour productivity: cognitive, affective, and motivational mechanisms. PLOS ONE, 17(9), e0273928. https://doi.org/10.1371/journal.pone.0273928

Rubinstein, J. S., Meyer, D. E., & Evans, J. E. (2001). Executive control of cognitive processes in task switching. Journal of Experimental Psychology: Human Perception and Performance, 27(4), 763–797. https://doi.org/10.1037/0096-1523.27.4.763

Mark, G., Gudith, D., & Klocke, U. (2008). The cost of interrupted work: More speed and stress. In Proceedings of the SIGCHI Conference on Human Factors in Computing Systems (pp. 107–110). https://doi.org/10.1145/1357054.1357072

Terada, Y. (2018, March 9). Research‑tested benefits of breaks. Edutopia. https://www.edutopia.org/article/research‑tested-benefits-breaks

Executive Functioning: The Brain’s “Air Traffic Control” and ADHD

Have you ever walked into a room and totally forgotten why you were there? Or started a chore, then got distracted and moved on to something else without finishing? That might sound familiar to many people—but for someone with ADHD, it happens a lot more often, and it’s usually not their fault.

This is where executive functioning comes in. Think of it as the brain’s air traffic control system—helping you plan, focus, remember, manage time, and control emotions. When this system doesn’t work well, it’s like trying to fly planes with no radar. Things can get messy, fast.

What Is Executive Functioning?

According to leading psychologist Dr. Russell Barkley, executive functions are mental skills we use every day to get things done. These include:

  • Self-awareness – noticing what we’re doing and how we’re doing.
  • Self-restraint – stopping ourselves from saying or doing things too quickly.
  • Working memory – remembering things long enough to use them.
  • Emotional regulation – handling our feelings in a healthy way.
  • Self-motivation – getting started on something, even when we don’t feel like it.
  • Planning and problem-solving – making a plan and adjusting it when needed.
  • Organization – keeping track of things and staying tidy.

All of these skills help us function at home, school, or work. When they are weak, daily life becomes much harder.

How ADHD Affects Executive Functioning

People with ADHD (Attention-Deficit/Hyperactivity Disorder) have a brain-based condition that affects executive functioning. They may struggle to stay focused, manage time, remember instructions, or hold back emotions—even when they’re really trying.

Dr. Barkley says ADHD is not just about being hyper or distracted. It’s a developmental delay in self-regulation. In other words, it’s harder for people with ADHD to stop, think, and act in ways that match their goals.

For example:

  • They might say something without thinking and regret it right away.
  • They may want to do homework, but their brain pulls them toward YouTube or gaming.
  • They may feel overwhelmed when asked to plan a big project.

These are not signs of laziness or carelessness. They are symptoms of how the ADHD brain works differently.

What Helps?

The good news is: executive functioning can improve with the right tools! Some strategies that research supports include:

  • Visual reminders and timers to stay on track.
  • Checklists to break big tasks into small steps.
  • Body movement and breaks to help reset focus.
  • Mindfulness techniques to help pause before reacting.
  • Daily planning routines to organize time and space.

Coaching, therapy, and sometimes medication can also support brain function and daily skills.

Everyone struggles with focus and planning sometimes. But for someone with ADHD, these challenges happen more often and have a bigger impact. Understanding executive functioning helps us show more support, not judgment.

With patience, practice, and support, people with ADHD can thrive—and their brains, while different, are full of creativity, ideas, and strength.

References

Barkley, R. A. (2012). Executive functions: What they are, how they work, and why they evolved. Guilford Press.

Barkley, R. A. (2020). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). Guilford Publications.

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