Executive Function Skills for College Success

Reviewed by David Kucher, Executive Functions and Learning Coach For many students, the jump from high school to college is an exciting leap into academic independence not yet experienced or practiced. Executive function challenges with planning, time management, organizing a schedule, forecasting and prioritizing, and following through on deadlines can quickly become overwhelming to a new college freshman. Students who haven’t built those skills may find themselves falling behind quickly. [In fact, according to a study by the Education Data Initiative, of the 19.1 million freshmen of Fall 2024, 1 in 5 students dropped out, with “inability to independently complete work” cited as the top reason.] At Sasco River Center, we work with college students and families in Darien, Wilton, and surrounding areas to help young adults develop the tools they need to succeed in school and beyond. Whether you're preparing for your first semester or already in the thick of the college experience, strong executive functioning skills can make all the difference.

What Are Executive Functions?

Executive functions are a set of mental processes that help us manage time, plan ahead, remember important information, and make decisions that include:

Working memory
Task initiation
Time management
Problem solving
Organization
Emotional regulation

High school offers so many safety nets to scaffold executive function skills, such as digital classrooms with uploaded resources and due dates, papers and projects that are broken down into steps, and regular interaction between teachers and students. In college, students often receive a syllabus with assignments and due dates, then only see the professor once or twice a week. The expectations for independence that are placed on incoming freshmen far exceed their previous experience or practice.

Common Signs of Poor Executive Function in College

Some students arrive on campus full of motivation but quickly hit roadblocks they didn’t anticipate. Red flags may include:

Missing deadlines or forgetting assignments
Trouble starting or completing tasks
Cramming for exams rather than following a plan
Struggling to prioritize tasks
Feeling disorganized or always behind

These issues can impact academic success, but also contribute to rising stress, low self-esteem, and burnout. The good news: executive function skills can be identified, built, and scaffolded with external support. If your student is feeling stuck, our team at Sasco River Center offers targeted support and executive function coaching for college-aged students. Support can be in person or through virtual sessions.

Why Executive Functioning Skills Matter

Strong executive function isn’t just about academics—it’s about confidence. When students know how to break down tasks, follow through on goals, and manage their time effectively, they feel more capable, in control, and connected to their work. These skills also support mental health wellness, helping students reduce last-minute panic, navigate change, and reflect on their process to manage the emotional ups and downs that come with the college transition.

Strategies to Improve Executive Functioning

Small changes lead to big results. Here’s where to start:

Create a Weekly Routine

Use a planner or digital calendar to block out class times, study hours, meals, and breaks. Building a rhythm can reduce decision fatigue and create a sense of stability.

Break Tasks into Steps

If “write a paper” feels too big, break it down: choose a topic, gather sources, write an outline, draft, edit. This helps with task initiation and reduces avoidance.

Practice Time Estimation

Many students underestimate how long tasks will take. Start timing different activities to get a more accurate sense of your workflow—and build in buffers. [This also helps students know their threshold for reading a dense academic text, focusing on an auditory lecture, sitting for an exam, etc.]

Build in Accountability

Whether it’s a study buddy, advisor, or parent, checking in with someone about progress can help students stay on track without feeling micromanaged.

Develop Effective Study Habits

Not all study techniques are created equal. Try active recall, spaced repetition, and switching up environments to keep your brain engaged. Sasco River Center provides one-on-one coaching to help students develop effective study strategies and improve executive functioning for long-term success.

Preparing for Long-Term Success

The goal of improving executive functioning isn’t just to survive the semester—it’s to build habits that last a lifetime. Whether you’re managing coursework, internships, or social responsibilities, these skills support success in every part of adulthood. If you or someone you care about is navigating executive function challenges in college, reach out to Sasco River Center today. We’re here to help students feel confident, capable, and supported—both now and in the long term.