If you or your child have executive functioning challenges, it can be tough to find the motivation (and the focus!) necessary to check simple errands off your to-do list.

Fortunately, there are things you can do to make your life a little easier.

Whether it’s running to the bank, picking up groceries, or dropping off paperwork at the doctor’s office, these foolproof tips will make running errands easier when you have executive functioning issues.

There are a few reasons why running errands might be overwhelming for someone with executive functioning issues. For one, it can be tough to stay organized enough to streamline your tasks. You might feel like you’re always missing a deadline or forgetting to pick something up at the store!

Not only that, but managing your time and physical space enough to get things done can be difficult, too. These tips should help you stay on top of everything that it is you need to get done – so you can spend more time doing what matters most to you.

The Connection Between Running Errands and Executive Function

Many people with ADHD (attention deficit hyperactivity disorder), traumatic brain injury, ASD (autism spectrum disorder), or related conditions find executive tasks of all kinds uniquely frustrating.

Challenges cognitive flexibility, decision-making, working memory, and inhibition often make seemingly simple errands feel insurmountable. Sound familiar?

It’s not a problem faced just by young adults, either; even in older adults, executive dysfunction related to Alzheimer’s, stroke, or other neuropsychological conditions can impact the cognitive functions we need to run errands.

You can thank the frontal lobe for that. This is the part of your brain behind much of its cognitive processes. If it’s underactive or overloaded, even small decisions (like which errand to do first!) could lead to decision paralysis and major executive function deficits.

How to Make Running Errands Executive Function Friendly

While working with mental health providers, occupational therapist or executive function coach can provide the best care when it comes to these areas of executive functioning, the tips below can also help you complete tasks a bit easier throughout the course of your daily life.

1. Stay on Top of Your Paperwork

Make sure you’re always prepared for those “errand moments” by keeping your paperwork up to date. Nothing is worse than showing up at the bank only to realize you left an important document at home. (We’ve all been there.)

Here are a few ideas:

• Keep a Running List: Create a master list of tasks—”drop off dry cleaning,” “make vet appointment,” “shop for groceries”—and keep it handy. Try a physical notepad near the fridge where everyone in the household can add items.
• Digitize to Declutter: Opt for paperless bills and automated payments whenever possible. Cutting down on physical clutter can make cognitive processes like organizing and decision-making easier.
• Use Apps to Assist: Why not leverage technology? Tools like Todoist or Google Keep can ensure your to-do list is always with you. Plus, your phone doesn’t get lost as easily as sticky notes.

2. Be Prepared to Troubleshoot

You’re out and about and you get a flat tire – and you’re so upset that you can’t come up with a plan to deal with the situation and get the rest of your errands done.

Whether an errand disaster brings you to a screeching halt or just slows you down, having a plan for the unexpected can save your sanity.

Here’s how to stay cool under pressure:

• Save key contacts (like roadside assistance or a trusted mechanic) to your phone.
• Use stress-relief strategies, like self-awareness of your emotions or taking deep breaths, to reset.
• Build flexibility into your routine. Not everything will go as planned—but developing resilience helps you maintain momentum.

A little prep can go a long way in keeping those unforeseen derailments manageable, especially when you’re juggling challenges like task initiation or inhibition.

3. Have a Plan – and a Routine

Routines can be a lifesaver when you’re dealing with executive functioning challenges, so come up with a plan that you can follow each week for getting all of your necessary errands done.

Planning and prioritizing your errands – and keeping visual reminders handy – can help you stay on track and reduce mental clutter. No more relying on working memory anymore.

Use a digital calendar on your phone or hang a large calendar on the wall where you can map out everything you need to do. You can even build tasks into routines you already have.

For instance, if you always watch a certain show on Thursday nights, that could be your cue to log online and pay a few bills, too.

4. Map it Out

Be honest—how often do you waste time driving back and forth because you didn’t plan your route? Mapping out an efficient itinerary isn’t just about convenience; it also conserves energy, valuable brainpower, and even gas.

Pro tips:

• Consolidate trips to reduce multitasking later in the week.
• Use apps like Google Maps (with multiple stops added) to determine the best route before you head out.
• If possible, collaborate with family or roommates to divide and conquer errands. Sharing responsibilities reduces pressure on your cognitive abilities while building teamwork.

Efficiency = lower stress and more time for what matters.

5. Go During Off Hours

Did you know that about 90% of people rush around to do their errands on the weekends? That leads to jam-packed stores, unending traffic, and a lot of unnecessary stress.

This stress can make it much harder for you to focus – and you’ll likely find yourself feeling overwhelmed, frazzled, and even more disorganized than usual

Instead, consider running your errands during the week. Even if you work during the day, it might be worth it to head out at night (wait until you’ve put the kids to bed and have your partner watch them, if you can swing it) just to skip the crowds.

6. Do it At Home to Reduce Overwhelm

There are all kinds of errands that you actually don’t need to leave the house to do. Can you shop from home? Schedule a grocery pickup? Pay bills online?

While it might not always be more efficient or cost-effective to do things from home, it’s truly amazing how much time you can spend by doing your errands from the comfort of your own home instead of driving around the city.

7. Consolidate Errands

Don’t run out to do just one task. Not only does this waste gas and time, but it also leads to a lot of unnecessary stress and “mental clutter.”

Instead, do everything in bulk. Once you’ve dropped your kid off at school or soccer practice, grab the groceries you need, drop off the packages you’ve been meaning to send at the post office, and pick up the dry cleaning.

Pick one day of the week to run errands. If you find yourself running out of the house every day to do just one or two errands, you’re wasting time and pulling your attention away from other tasks – something that can be hugely detrimental for anyone, let alone someone who struggles with planning, attention, and focus as it is.

8. Write it Down

Write down everything that needs to be done. You can keep a physical to-do list on the wall, your calendar, or even in a planner – or you can rely on your phone.

Many people find it helpful to keep a running tally of groceries that are needed on their phone. Think about it – when do you ever leave the house without your cell phone? If you do this, then you won’t have to worry about forgetting something at the grocery store because you left your list at home.

There are other executive functioning hacks you can try to make sure you don’t miss a thing. Organize your list in the order of things you’ll find at the store – for example, if you always start by the produce section, write down the fruits and vegetables you need first. No more backtracking!

There are even apps you can use to make sure every member of the family is on board with your organizational system. For example, the OurGroceries app syncs each family member’s grocery lists across multiple devices – so anybody can access the list no matter who has time to go shopping.

9. Keep Your Gear in the Trunk or an “Errand Bag” in the Car

One of the most frustrating aspects of running errands is feeling as though you’re constantly having to leave the house for something else. If you can consolidate your errands and do them when you have a few spare moments to tackle them, you’ll be much less stressed.

The challenge is that you might find yourself with a few spare moments – but without the gear you need.

The solution to making running errands executive function friendly? Keep everything you need in the trunk or car. You can keep a basket, some shopping bags, and even a cooler in the trunk. That way, you can keep your groceries cold if you have to run around and do a few more errands.

You can also keep an errand bag in the car. This bag might contain extra stamps and envelopes, bills that need to be paid, or even extra bags for groceries. That way, whenever you find yourself with a few moments to spare, you’ll be able to spend your time productively.

10. Set Up an Errand Center

One of the biggest challenges for people who struggle with executive functioning has to do with the physical organization of their materials. Running errands might be problematic for you because you never know where your stamps are, your dry cleaning that needs to be delivered, your library books that need to be returned…

You name it, and there’s a good chance you don’t know where it is.

Cut down on all the time you spend looking for things and designate an area of your home that’s just for errands. You can put everything here, from your grocery list to packages that need to be mailed and dry cleaning that needs to be dropped off.

A spot by the door or in the car is a good idea – that way, it will serve as a visual reminder of what needs to be done, but any spot in your home that works for you can get the job done just fine.

Reward Yourself!

Last but not least, reward yourself! It can be tough to stay motivated when you’re out and about – and to muster up the motivation you need to run those errands in the first place. You can develop self-control by giving yourself a reward.

Give yourself some incentives to help get yourself out the door – and to get your errands done as efficiently as possible. Whether it’s a bouquet of flowers or even your favorite bakery treat, knowing that there’s something waiting for you when you’re done checking these items off your list can help make the process much easier.

Running errands doesn’t have to be overwhelming if you have executive functioning issues. Hopefully, these tips will help you stay on task the entire time!

Further Reading About How to Make Running Errands Executive Function Friendly

• Check out our free EF assessment
• Download our Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off at checkout)
• Deanna L. Tepper et al: Executive functions and household chores: Does engagement in chores predict children’s cognition?
• Harvard University Center on the Developing Child: Executive Function & Self-Regulation
• Amy Sippl: Executive Functioning Skills 101: The Basics Of Planning
• Sue W. Chapman et. al: 10 Strategies for Better Time Management
• Amy Sippl: Executive Functioning Skills 101: All About Organization