Why You Can’t Seem to Get Anything Done: Understanding Executive Function and Burnout

You walk into a room and instantly forget why you’re there.

You go to make a cup of tea and somehow put the milk in the bread bin and the cup in the fridge.

You start three jobs, open six tabs, and finish… none.

You’re not lazy. You’re not broken. You’re just running on a brain that’s been doing its best to protect you — for far too long.

What you’re really experiencing is a disruption in your executive function — the part of your brain that helps you plan, prioritise, focus, and follow through. When stress, trauma, burnout, or perimenopause start to shift your hormones and drain your energy, executive function begins to glitch — leaving you scattered, exhausted, and wondering why you can’t seem to get anything done.

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Executive function is a set of mental skills that help us plan, focus, and follow through. Think of it as your brain’s CEO — the part that decides what gets your attention, what can wait, and how to manage your time.

But when you’ve been juggling too much for too long, that “CEO” can go offline. Research published in Frontiers in Psychology (2021) found that chronic stress and trauma can impair executive functions by altering activity in the prefrontal cortex — the very part of your brain responsible for planning, focus, and emotional regulation.

So if your to-do list feels impossible or you can’t seem to “just do the thing,” it’s not a lack of discipline. It’s a sign your brain is overloaded.

The World Health Organisation defines burnout as a state of emotional, physical, and mental exhaustion caused by chronic stress — leading to reduced energy and effectiveness.

And it doesn’t just show up in your work. It shows up when you can’t remember what day it is, or when the smallest task feels monumental.

When you’ve been “on” for too long — multitasking, holding everyone else together, surviving chaos — your nervous system shifts from focus mode to survival mode. In survival mode, your body prioritises getting through the day, not ticking boxes. Concentration, memory, and decision-making all take a back seat to keeping you safe.

The result? Scattered thoughts, constant fatigue, and that frustrating feeling of “Why can’t I just get it together?”

Here’s the thing — even when we do sit down to focus, something sneaky happens. Back in 1955, British historian Cyril Northcote Parkinson observed that “work expands to fill the time available for its completion.”

That’s Parkinson’s Law — and it’s why giving yourself all day to complete something means it will somehow take all day.

Combine that with executive dysfunction and perfectionism, and you’ve got the perfect storm: endless half-finished tasks and never feeling done.

The fix? Gentle boundaries. Create short, contained time blocks. Use a 25-minute timer, a single playlist, or a physical cue — something that says, “I’m focusing on this, for now.”

Take a breath and see what resonates.

If you nodded yes to three or more, you’re not alone.

This isn’t a flaw — it’s feedback from your brain that it’s been trying to do too much for too long.

Here’s what really helps when your executive function feels fried — all gentle, doable, and trauma-informed.

1. Name It (and Drop the Shame)

Start by recognising what’s happening. Saying to yourself, “This is my executive function struggling” helps you shift from self-blame to self-compassion.

As psychologist Dr. Nicole LePera says, “Awareness is the first step in healing. You can’t change what you’re not conscious of.”

2. Get Back Into Your Body

Cognitive function depends on regulation. Eat, hydrate, move, rest. Your brain can’t prioritise when your body is undernourished or dehydrated. Even five deep breaths or a short walk outside helps reboot focus.

Learn more in How to Calm Your Nervous System and Reclaim Your Energy.

3. Use Micro Goals

Big tasks can paralyse a tired brain. Instead of “I need to sort the house,” try “I’ll clear one drawer.”

Small wins create momentum and rewire the brain to expect success instead of failure.

4. Time-Box Like a Pro

Parkinson’s Law can work for you.

Try short sprints (25–40 minutes) followed by breaks. Add music, a candle, or a specific cup — something that signals “focus time” to your brain.

5. Prioritise Over Perfection

I know this one personally. I have ADHD tendencies, and for a long time, I felt like I had to see every idea through.

Now I know I don’t. Not everything needs to be done. Sometimes “getting it done” means dropping perfectionism and choosing sanity over chaos.

If this resonates, you might enjoy It’s Not Just Hormones: How Perimenopause Impacts the Neurodivergent Mind.

6. Create Gentle Structure

Structure creates safety. The more predictable your day, the more your brain relaxes. That might look like setting “no decision” breakfasts, using visual cues, or planning weekly resets.

You’re not stuck. You’re healing.

And your brain — the same one that’s been overwhelmed — is capable of incredible change.

Because the truth is, your brain is designed for recovery.

As research consistently shows, the prefrontal cortex (the seat of executive function) can strengthen again with rest, routine, and safety.

The fog lifts. The tabs close. The focus returns.

If this resonates, maybe it’s time to give your mind a little breathing room.

My free 30-minute Breathe Space session is a gentle space to pause, reflect, and explore how to work with your brain again — one real, compassionate step at a time. Claim your free 30-minute Breathe Space.

You might also enjoy:

• The Burnout Quiz — find out which stage you’re in and what your body needs.

• The Calm-From Within Diet: The Truth About Sugar and How Food Shapes Your Mood

• Coming soon: “Why Rest Is Productive (and How to Actually Do It)”

1. Frontiers in Psychology (2021) — “Chronic stress and trauma exposure can impair executive functions…”

2. World Health Organization — Burnout definition, ICD-11

3. Parkinson, C.N. (1955). The Economist — “Parkinson’s Law.”

4. Dr. Nicole LePera — The Holistic Psychologist, “Awareness is the first step in healing.”

Mariko Broome is a trauma-informed transformational health coach and women’s wellbeing advocate.

Through her workshops, writing, and coaching, she helps women heal burnout, realign with their purpose, and create sustainable calm — one real step at a time.