🧠 Cognitive and Executive Functioning *coming soon
- 1. 1.1 – What Are Executive Functions? 00:00:00
- 2. 1.2 – How the Brain Processes Information 00:00:00
- 3. 1.3 – Understanding Mental Fatigue and Overload 00:00:00
- 4. 1.4 – Separating Emotional vs. Logical Thinking 00:00:00
- 5. 1.5 – Recognizing Patterns in Your Thinking 00:00:00
- 6. 1.6 – Understanding Brain Plasticity 00:00:00
- 7. 1.7 – Building Mental Awareness of Daily Habits 00:00:00
- 8. 1.8 – Noticing When Your Brain Gets Stuck 00:00:00
- 9. 1.9 – Why Multitasking Doesn’t Work 00:00:00
- 10. 1.10 – How Stress Affects Your Thinking 00:00:00
- 11. 1.11 – Strengthening Cognitive Control 00:00:00
- 12. 1.12 – Developing Awareness of Thought Triggers 00:00:00
- 13. 1.13 – Practicing Intentional Thinking 00:00:00
- 14. 1.14 – Applying Brain-Based Tools in Daily Life 00:00:00
- 15. 1.15 – Building a Healthier Thinking Routine 00:00:00
- 1. 2.1 – What Focus Looks Like in Real Life 00:00:00
- 2. 2.2 – Identifying Distractions Around You 00:00:00
- 3. 2.3 – Internal vs. External Distractions 00:00:00
- 4. 2.4 – How to Create a Focus Zone 00:00:00
- 5. 2.5 – Using Timers and Alerts to Stay on Track 00:00:00
- 6. 2.6 – The Power of Micro-Focusing 00:00:00
- 7. 2.7 – Practicing Mindful Attention 00:00:00
- 8. 2.8 – Redirecting Attention in the Moment 00:00:00
- 9. 2.9 – Using Focus Anchors for Daily Tasks 00:00:00
- 10. 2.10 – What to Do When You Drift Mentally 00:00:00
- 11. 2.11 – Improving Listening Focus 00:00:00
- 12. 2.12 – Setting Clear Focus Goals 00:00:00
- 13. 2.13 – Practicing Sustained Attention 00:00:00
- 14. 2.14 – Tracking Your Own Focus Strength 00:00:00
- 15. 2.15 – Creating a Personal Focus Toolkit 00:00:00
- 1. 3.1 – How Memory Works in the Brain 00:00:00
- 2. 3.2 – Understanding Short-Term vs. Long-Term Memory 00:00:00
- 3. 3.3 – Using Repetition to Strengthen Recall 00:00:00
- 4. 3.4 – Creating Memory Triggers 00:00:00
- 5. 3.5 – Using Visual Aids for Memory 00:00:00
- 6. 3.6 – Chunking Information for Easier Recall 00:00:00
- 7. 3.7 – Using Association to Store Information 00:00:00
- 8. 3.8 – Building Verbal Memory Through Retelling 00:00:00
- 9. 3.9 – Strengthening Working Memory 00:00:00
- 10. 3.10 – Memory Games and Daily Practice 00:00:00
- 11. 3.11 – Using Checklists and Memory Supports 00:00:00
- 12. 3.12 – Remembering Names, Dates, and Appointments 00:00:00
- 13. 3.13 – Managing Forgetfulness with Tools 00:00:00
- 14. 3.14 – Reviewing to Retain 00:00:00
- 15. 3.15 – Creating Your Memory Routine 00:00:00
- 1. 4.1 – What Is Planning and Why Does It Matter? 00:00:00
- 2. 4.2 – Identifying What Needs to Be Planned 00:00:00
- 3. 4.3 – Creating Daily To-Do Lists 00:00:00
- 4. 4.4 – Breaking Down Large Goals 00:00:00
- 5. 4.5 – Using Calendars and Schedules 00:00:00
- 6. 4.6 – Setting Deadlines That Work 00:00:00
- 7. 4.7 – Creating SMART Goals 00:00:00
- 8. 4.8 – Staying Organized Digitally 00:00:00
- 9. 4.9 – Managing Physical Spaces to Reduce Stress 00:00:00
- 10. 4.10 – Using Planners for Weekly Reviews 00:00:00
- 11. 4.11 – How to Prioritize Tasks 00:00:00
- 12. 4.12 – Planning for Surprises and Setbacks 00:00:00
- 13. 4.13 – Monitoring Progress on Goals 00:00:00
- 14. 4.14 – Celebrating Completed Plans 00:00:00
- 15. 4.15 – Building Long-Term Planning Habits 00:00:00
- 1. 5.1 – Understanding Time Awareness 00:00:00
- 2. 5.2 – Tracking How You Spend Your Time 00:00:00
- 3. 5.3 – Identifying Time Wasters 00:00:00
- 4. 5.4 – Using a Timer to Stay Accountable 00:00:00
- 5. 5.5 – Building a Time Budget 00:00:00
- 6. 5.6 – Learning to Say No to Time Drains 00:00:00
- 7. 5.7 – Making Time for What Matters 00:00:00
- 8. 5.8 – Scheduling Breaks to Avoid Burnout 00:00:00
- 9. 5.9 – How to Transition Between Tasks 00:00:00
- 10. 5.10 – Avoiding Last-Minute Stress 00:00:00
- 11. 5.11 – Managing Energy vs. Time 00:00:00
- 12. 5.12 – Creating a Daily Time Map 00:00:00
- 13. 5.13 – Building Consistent Routines 00:00:00
- 14. 5.14 – Using Time as a Motivator 00:00:00
- 15. 5.15 – Reflecting on Time Use Weekly 00:00:00
- 1. 6.1 – What Is a Problem? Learning to Spot It Early 00:00:00
- 2. 6.2 – Using a Step-by-Step Problem-Solving Model 00:00:00
- 3. 6.3 – How to Brainstorm Solutions 00:00:00
- 4. 6.4 – Thinking Through Consequences 00:00:00
- 5. 6.5 – Choosing the Best Option 00:00:00
- 6. 6.6 – Practicing Everyday Problem Scenarios 00:00:00
- 7. 6.7 – What to Do When You’re Unsure 00:00:00
- 8. 6.8 – Asking for Help When Needed 00:00:00
- 9. 6.9 – Taking Ownership of Decisions 00:00:00
- 10. 6.10 – Understanding Risk vs. Reward 00:00:00
- 11. 6.11 – Making Group Decisions Peacefully 00:00:00
- 12. 6.12 – Learning from Bad Decisions 00:00:00
- 13. 6.13 – Trusting Your Process 00:00:00
- 14. 6.14 – Reviewing Past Problems to Grow 00:00:00
- 15. 6.15 – Practicing Real-Life Decision-Making 00:00:00
- 1. 7.1 – What Is Cognitive Flexibility? 00:00:00
- 2. 7.2 – Recognizing When You’re Rigid in Thinking 00:00:00
- 3. 7.3 – Exploring Multiple Viewpoints 00:00:00
- 4. 7.4 – Letting Go of the Need to Control Outcomes 00:00:00
- 5. 7.5 – How to Respond When Plans Change 00:00:00
- 6. 7.6 – Pivoting Without Panic 00:00:00
- 7. 7.7 – Practicing Flexible Thinking in Daily Life 00:00:00
- 8. 7.8 – Managing Emotions Around Change 00:00:00
- 9. 7.9 – Seeing Change as Opportunity 00:00:00
- 10. 7.10 – Using Humor and Curiosity to Adapt 00:00:00
- 11. 7.11 – Building Routines That Allow Flexibility 00:00:00
- 12. 7.12 – Reflecting on How You’ve Adapted 00:00:00
- 13. 7.13 – Training Yourself to Try Again 00:00:00
- 14. 7.14 – Making Peace With Uncertainty 00:00:00
- 15. 7.15 – Staying Grounded Through Transitions 00:00:00
- 1. 8.1 – What Does It Mean to Self-Monitor? 00:00:00
- 2. 8.2 – Learning to Pause and Reflect 00:00:00
- 3. 8.3 – Noticing Thoughts, Feelings, and Reactions 00:00:00
- 4. 8.4 – Recognizing When You’re Off Track 00:00:00
- 5. 8.5 – Asking “Why Did I Do That?” 00:00:00
- 6. 8.6 – Journaling and Reflection Practice 00:00:00
- 7. 8.7 – Using Reflection to Improve Behavior 00:00:00
- 8. 8.8 – Setting Daily Reflection Questions 00:00:00
- 9. 8.9 – Tracking Progress with Self-Check Tools 00:00:00
- 10. 8.10 – Practicing Thought Awareness 00:00:00
- 11. 8.11 – Responding Instead of Reacting 00:00:00
- 12. 8.12 – Recognizing Your Own Patterns 00:00:00
- 13. 8.13 – Creating a Feedback Loop with Yourself 00:00:00
- 14. 8.14 – Identifying Moments of Growth 00:00:00
- 15. 8.15 – Building a Reflection Habit 00:00:00
- 1. 9.1 – What Is Motivation and Where Does It Come From? 00:00:00
- 2. 9.2 – Understanding Intrinsic vs. Extrinsic Motivation 00:00:00
- 3. 9.3 – Creating a Personal “Why” 00:00:00
- 4. 9.4 – Overcoming the First-Step Hurdle 00:00:00
- 5. 9.5 – Setting a Start Time and Honoring It 00:00:00
- 6. 9.6 – Breaking Down Overwhelming Tasks 00:00:00
- 7. 9.7 – Identifying Mental Barriers to Starting 00:00:00
- 8. 9.8 – Using Rewards and Reinforcement 00:00:00
- 9. 9.9 – Staying Motivated After You Begin 00:00:00
- 10. 9.10 – Building Momentum With Small Wins 00:00:00
- 11. 9.11 – Tracking Completion Progress 00:00:00
- 12. 9.12 – Re-Starting After a Pause 00:00:00
- 13. 9.13 – Understanding Follow-Through Fatigue 00:00:00
- 14. 9.14 – Building Trust in Yourself 00:00:00
- 15. 9.15 – Turning Motivation Into a Routine 00:00:00
- 1. 10.1 – What Are Cognitive Routines? 00:00:00
- 2. 10.2 – Identifying Key Daily Tasks 00:00:00
- 3. 10.3 – Building Step-by-Step Sequences 00:00:00
- 4. 10.4 – Using Visual or Verbal Cues 00:00:00
- 5. 10.5 – Practicing Daily Consistency 00:00:00
- 6. 10.6 – Creating Morning and Evening Routines 00:00:00
- 7. 10.7 – Anchoring Routines to Existing Habits 00:00:00
- 8. 10.8 – Reviewing Routine Success 00:00:00
- 9. 10.9 – Adjusting Routines That Don’t Work 00:00:00
- 10. 10.10 – Practicing Transitions Between Tasks 00:00:00
- 11. 10.11 – Automating Healthy Behaviors 00:00:00
- 12. 10.12 – Using Checklists to Stay Independent 00:00:00
- 13. 10.13 – Building Confidence Through Routine 00:00:00
- 14. 10.14 – Teaching Others Your Routine 00:00:00
- 15. 10.15 – Reflecting on Your Growth and Independence 00:00:00
Course overview
Lesson Overview
5.6 – Learning to Say No to Time Drains: Saying no is a powerful time skill. It protects your priorities and energy. Many people say yes out of guilt or fear of missing out, but this leads to overload. Learning to decline gently but firmly frees time for what’s important. You can thank others while still setting limits. Each “no” is really a “yes” to your goals and health. Practicing this builds confidence and self-respect. As boundaries grow stronger, your time becomes clearer and more meaningful.
About this course
Training to strengthen thinking, planning, and self-management skills for improved daily functioning and decision-making.
This course includes:
- Executive functioning skill-building exercises
- Organization and time management templates
- Real-world problem-solving and decision-making scenarios