Winter is often a time when we feel our batteries depleting throughout the day.
As an occupational therapist, I use my professional strengths to help both students and staff address their executive functioning during these challenging months. I use my self-awareness, sensory regulation, and task analysis skills to determine ways to identify what drains a person’s battery and what recharges it – beyond those endless cups of coffee.
🔴 Drainers (Things that deplete executive function energy):
- 🔄 Transitions (Shifting between tasks or environments)
- 🚫 Resisting Temptations (Ignoring distractions, staying on task)
- 🧠 Learning New Concepts (Processing and retaining unfamiliar information)
Avoiding drainers throughout the day is nearly impossible, so it’s important to have chargers in your back pocket and know how to use them.
🟢 Chargers (Ways to restore executive function energy):
- 🏃♂️ Physical Movement (Stretching, walking, or active breaks)
- 😴 Rest (Sleep, mindfulness, or downtime)
- 🎯 Engaging Learning Experiences (Hands-on activities, interactive lessons)
The simple act of movement can shift your mindset for the rest of the day. Proprioceptive input has long-lasting effects, lasting for hours. This can include movement breaks such as body weight exercises, brisk walk/jog, and strength training. Incorporating stretches and movements that cross the midline encourages greater focus. Exercising during the day can not only facilitate greater attention to task but it can also promote better sleep health.
Rest is often recommended as the 'cure' for many issues, but it can be difficult to achieve. Establishing good sleep hygiene is very important for a good night’s sleep. Establishing a good bedtime routine can be very helpful. Avoiding caffeine, screens, and alcohol, setting a consistent bedtime, and making sure your room is quiet and dimly lit is a great start. Taking a deeper dive into rest, it can be beneficial to engage your senses to calm your body for a good night’s sleep. This can include calming scents such as lavender or vanilla, quiet, relaxing music, and activities like taking a bath, meditation, or deep breathing exercises. Reading before bed can help you fall asleep by engaging your imagination, which can enhance creativity and efficiency during the day.
Once movement and rest are part of your routine, you can begin incorporating strategies to become an engaged, active learner. This may mean writing or typing notes, drawing pictures of concepts, or entering into the discussion with others. Using manipulatives or alternative seating can help you stay engaged while learning new concepts.
Talking through your worries, concerns, and struggles can help unburden your mind, creating space for better learning. This can mean venting to a co-worker, taking to a friend, or even texting with colleague far away. Releasing emotions and feelings can help clear your mind, allowing for better information processing and reducing cognitive fog.
Using technology to aid in our everyday organization helps decrease “brain clutter.” This can be achieved through organizing files and folders, setting up automated reminders via your calendar or scheduling app, and utilizing digital task managers. Tools such as Google Calendar, Todoist, Notion, or Trello can streamline organization by allowing you to set priorities, deadlines, and recurring tasks. Developing a schedule that includes dedicated time for documentation, planning, and movement ensures that these essential tasks become part of your routine, helping you stay on top of your responsibilities while maintaining balance.
When creating to-do lists, it is important to prioritize each task based on urgency and importance. Using a task batching approach—grouping similar tasks together—can help improve efficiency and prevent cognitive overload. Keeping a running to-do list in a visible, frequently checked location (such as a planner, sticky note on your desktop, or a digital app) makes it easier to track responsibilities without the stress of remembering everything mentally.
Reducing distractions on your desk and keeping it organized can also enhance focus, particularly when working on larger, more complex tasks. Simple strategies such as decluttering your workspace, using trays or folders for loose papers, and setting up a digital workspace with minimal open tabs can make a big difference. Additionally, incorporating time management techniques like the Pomodoro Technique (working in focused intervals with breaks) or time blocking (dedicating specific blocks of time to tasks) can optimize productivity and prevent burnout.
Beyond just organization, reducing physical and mental clutter supports executive functioning, improving focus, decision-making, and overall efficiency. By integrating these strategies into your routine, you can create a more structured, manageable, and productive work environment.
Having enough self-awareness to understand your needs throughout the day and be able to determine when you need to move, rest, or engage in learning differently can be a game changer to prevent your battery from draining. As adults, it’s important to regulate ourselves and prioritize self-care before helping our students.
Make time to recharge your battery.
Author: Karlyn M. Goodman, OTR/L
