What is executive functioning? It’s a term that is thrown around a lot in the parenting and education world, but what does it mean, exactly?
Executive functioning (EF) is basically a set of cognitive skills that form the foundation for getting things done. These skills help us stay on task, keep organized, and regulate our emotions. They are essential for academic success and life in general. So how do you know if your child has difficulties with EF? And what, exactly, do you do about it?
The good news is that plenty of interventions exist to help strengthen executive‑function skills, and they develop over time through practice and supportive experiences. In this post, we’ll tell you everything you need to know about this complex—and often misunderstood—area of brain functioning. Schools can also provide evaluations and support for children facing executive‑function challenges.
What is Executive Functioning?
When it comes to your brain, executive function is the name of the game. This mental process helps you to control and coordinate your thoughts and actions in order to achieve a goal. In other words, it helps you to get stuff done! Think of it as the “CEO” of the brain, helping with everything from inhibitory control to decision making and even social skills.
Executive function skills include things like planning, verbal working memory, emotional regulation, flexibility, organization, and self-control, which are essential for completing everyday tasks. These skills are essential for success in school, work, and life in general. So how does executive function work?
Well, it all starts with attention.
Without the ability to focus and pay attention, it would be impossible to complete even the simplest of tasks. Once you have someone’s attention, you then need to be able to store information in your short-term memory. This is what allows you to keep track of what you’re doing and plan your next steps.
From there, you need to be able to use self-control to resist distractions and stay on task. And finally, you need to be able to adapt your behavior as needed in order to achieve your goal.
It is possible to be strong in one area (such as planning) and weak in another (such as emotional control).
As you can see, executive function is a complex mental process that is essential for everyday life. Hone your executive function skills and you’ll be well on your way to success!
But it’s not always easy. There are many types of executive function skills and many facets to this area, which we’ll discuss in more detail below.It is possible to be strong in one area (such as planning) and weak in another (such as emotional control)..
Practicing these skills is crucial to enhance your ability to manage tasks and achieve goals.
Keep reading to learn more!
What Part of the Brain Controls Executive Function?
For the most part, the governing and development of executive function occurs within the prefrontal cortex along with the basal ganglia and thalamus. Because “executive function skills” is a general umbrella term that refers to a variety of interconnected skills, it can’t necessarily be isolated to just one part of the brain.
The development of executive function begins in childhood and continues into early adulthood, aligning with the maturation of the frontal lobe. Executive function skills usually develop quickly in early childhood and into the teen years. However, it is important to note that executive function can decline as individuals reach old age, particularly affecting working memory and cognitive flexibility.
However, deficits in these skills, referred to as executive function deficits, can affect anyone and are often linked to conditions such as attention-deficit/hyperactivity disorder (ADHD), autism, learning disabilities, or even neuropsychological impairments such as dementia or Alzheimer’s.
Types of Executive Function
Most people probably don’t think about all the executive functions their brain is doing every day. But whether we realize it or not, our brain is constantly engaged in executive function. This refers to a set of cognitive processes that helps us plan, organize, remember information, and make decisions.
These skills are essential for everyday life, and they develop throughout childhood and continue to mature into adulthood. Executive function can be divided into several different types of skills. Executive function can be divided into three main areas: working memory, cognitive flexibility, and inhibitory control. We will detail them for you below!
Planning
Planning is one of the key executive function skills. It involves goal setting, task analysis, and sequential organization. Good planning skills are essential for success in school, work, and life.
Without a plan, it is easy to become overwhelmed by tasks and to miss important deadlines. A well-executed plan can help you to stay on track and accomplish your goals.
Time Management
As any successful executive knows, time management is a key skill. The ability to plan and organize one’s time in an efficient manner is essential to achieving goals and maximizing productivity.
There are a number of different techniques that can be used to improve time management skills, and it is important to find the approach that best suits one’s individual needs and preferences.
Task Initiation
When it comes to getting things done, task initiation is a key skill. This executive function refers to the ability to start tasks and see them through to completion.
Individuals who are good at task initiation are able to set goals and develop plans to achieve those goals.
They are also able to stay focused on the task at hand and persevere when faced with obstacles. This skill is important not only for achieving success in school and work, but also for maintaining a healthy lifestyle.
Those who are good at task initiation are more likely to follow through on their New Year’s resolutions, for example, than those who struggle with this skill. In order to improve task initiation skills, it is important to break down goals into small, manageable steps. It is also helpful to establish routines and set reminders.
Organization
Being able to organize thoughts, time, and materials is critical for kids, teens, and adults alike.
An executive who can’t keep track of deadlines, priorities, and meeting agendas is likely to see their business quickly fall apart. Fortunately, organization is a skill that can be learned and developed over time.
Problem Solving
As the world increasingly moves at a fast pace, those who can solve problems quickly and efficiently are highly valued. Problem solving is a critical executive function skill that allows people to identify issues and develop creative solutions.
Although some people may be naturally gifted at problem solving, it is a skill that can be learned and developed with practice to effectively problem solve. Researching various methods to enhance executive functioning skills, including critical thinking, plays a crucial role in this process.
Flexibility
Flexibility is a key executive function skill because it allows us to adapt our plans in response to changing circumstances. For example, if we’re driving to an appointment and get stuck in traffic, we need to be able to adjust our route accordingly.
Or if we’re working on a project and encounter a problem, we need to be able to troubleshoot and find a new solution. Flexible thinkers roll with the punches and stay on track even when plans change. Working memory <em>and</em> cognitive flexibility are crucial for adapting and solving problems efficiently.
Working Memory
Working Memory is a cognitive function that allows us to temporarily hold and manipulate information in our minds. It’s what allows us to remember a phone number long enough to input it into our phones, or to follow multi-step directions.
Working memory is often described as a “mental scratch pad” – it’s where we store information so that we can use it later. Because working memory plays such an important role in daily life, it’s often referred to as a key executive function skill.
Emotional Control
Being able to maintain emotional control is also essential for success in the workplace. In today’s fast-paced business world, it’s more important than ever to be able to think clearly and make decisions quickly.
Those who can’t keep their emotions in check are likely to find themselves at a disadvantage. Emotional control is therefore a key executive function skill, and one that is well worth developing.
Impulse Control
Jumping to conclusions, interrupting others, blurting out comments, and acting without thinking all signal weak impulse control.
Though it might look like bad manners, impulse control is actually a core executive‑function skill.
Executive function skills are a set of cognitive abilities that help us plan, focus, remember information and stay on task. Impulse control is the ability to resist the urge to do something that you know you shouldn’t do.
It’s closely related to self-control, which is the ability to resist temptation in general. Both skills are essential for success in school, work and relationships.
People who struggle with impulse control often have trouble completing tasks, following rules and considering the consequences of their actions. They may also find it difficult to wait their turn or take turns in conversations.
If you recognize these struggles in yourself or your child, there are ways to improve impulse control.
With practice, people can learn to better regulate their emotions and reactions, stay on task and resist temptation.
Attentional Control
Attentional control is a key executive function skill. It helps us to focus on tasks, ignore distractions, and resist impulsive behavior. Attentional control is essential for success in school, work, and life.
For example, if we can’t focus on our work, we’ll be less productive. If we can’t resist distractions, we’ll have a harder time completing tasks.
And if we can’t control our impulsive behavior, we may make poor decisions that could have negative consequences.
Self-Monitoring
Being able to monitor one’s own behavior is an important executive function skill.
When we are able to self-monitor, we are better able to control our impulses and emotions, stay on task, and keep our belongings organized.
We are also better able to take other people’s perspectives into account and think about the consequences of our actions. For these reasons, self-monitoring is a key skill for success in school, work, and life.
What is Executive Function Disorder, or Executive Dysfunction?
Executive Function Disorder, often called Executive Dysfunction, is very real—and it can explain many everyday struggles.
It’s basically when the ability to plan, organize and complete tasks is impaired. This can lead to issues with time management, making decisions, paying attention, and controlling impulses. This can lead to difficulties in finding and maintaining a job, as well as other areas of life.
Sound familiar? Yep, lots of people with ADHD have executive dysfunction. But it’s not just an ADHD thing.
Anyone can have executive dysfunction – kids, adults, people with anxiety, depressions… Really, anyone!
And it can show up in different ways for different people. So if you’re struggling with some of these things, know that you’re not alone – and there’s a name for what you’re going through!
What Causes Executive Functioning Challenges?
The exact cause of executive functioning problems is not fully understood, but it is believed that they may be caused by a combination of genetic and environmental factors.
For example, people who have ADHD or autism spectrum disorder are more likely to also have executive functioning difficulties. In addition, research has shown that children who experience trauma or neglect are also at increased risk for executive function problems. Research has shown that middle childhood, the period from ages 6 to 12, is a critical stage for the development of executive function skills.
All in all, there are many potential causes of executive functioning problems, including genetic factors, developmental delays, brain injury, and certain mental health conditions.
If you or someone you know is struggling with executive functioning issues, there are many resources available to help.
With the right support, individuals with executive functioning problems can learn to manage their symptoms and lead successful lives.
What is the Executive Function Ripple Effect?
The Executive Function Ripple Effect is the impact that Executive function challenges have on other areas of life. For example, someone with executive function challenges may have difficulty with self-confidence, schoolwork, and relationships.
The Ripple Effect is often seen in children and adults with ADHD, but it can also affect people without ADHD. Something that many people don’t realize is that the Executive Function Ripple Effect can be negative or positive.
For example, a child with ADHD may have difficulty paying attention in class, but he may also be more creative than his peers. The Executive Function Ripple Effect is complex, and it is not fully understood.
However, it is clear that Executive function challenges can have a significant impact on a person’s life.
How Do I Know If I (or My Children) Have Challenges With Executive Function?
Executive function skills develop over time. Most children and students will develop these skills naturally as they grow up and gain experience of the world around them. However, some children struggle with these skills and may need extra support to develop them.
If you are concerned that you or your child may have problems with executive function, there are a few signs that you can look out for.
For example, does your child have difficulty following instructions or completing tasks? Do they find it hard to stay focused or concentrate on one thing?
Are they easily distracted or forgetful? Do they have trouble organizing their belongings or keeping track of time?
If you notice any of these signs, it is worth seeking professional advice. A qualified psychologist or psychiatrist can carry out an assessment to see if there are any underlying problems with executive function.
With the right support, most people with executive function difficulties can learn to manage their symptoms and lead fulfilling lives.
We created a free non-clinical EF assessment. Enter your email address below to get started.
Why Strong Executive Functioning Skills Are So Important
Given the importance of executive function and self-regulation skills in daily life, it is essential that we prioritize these skills as individuals, parents, and professionals. By understanding what EF/SR skills are and how they develop, we can provide targeted support to improve these skills in all people.
Good EF/SR skills are important for everyone. Strong EF/SR allows children to succeed in school and adults to perform well at work.
It helps us manage stress, make good decisions, maintain healthy habits like eating well and exercising regularly, and avoid risky behaviors like using drugs or alcohol. These skills are essential for achieving our goals and living happy and fulfilling lives. These skills are essential for achieving our goals and reaping the rewards of our efforts.
Individuals with poor EF/SR skills often struggle in school and life. They may have difficulty completing tasks, following rules, staying organized, initiating tasks but not completing them, and keeping track of time which will lead to them not meeting deadlines.
It is important for individuals, parents, and professionals to be aware of these skills so that they can provide targeted support to improve them.
Good executive function leads to better academic performance, better physical health, and stronger relationships. Therefore, we should all prioritize these skills in order to live happier and more successful lives.
How Are Executive Function Challenges Diagnosed?
Executive function problems can be difficult to diagnose because there is no one specific test that can be used to assess them. Instead, diagnosis typically relies on a combination of self-report measures, clinical interviews, and cognitive testing.
Self-report measures ask individuals to answer questions about their symptoms and how they impact their daily lives.
Clinical interviews are typically conducted by a mental health professional and provide an opportunity to gather more detailed information about an individual’s symptoms and their potential causes.
Cognitive testing can help to identify specific deficits in executive functioning, such as problems with working memory or planning.
Together, these different assessment methods can provide a comprehensive picture of an individual’s executive function problems and help to guide treatment.
How to Improve Executive Function
Challenges with executive function can make it difficult to do things like plan ahead, stay organized, and meet deadlines. Fortunately, there are a few things you can do to manage your executive function challenges and even improve your skills over time. One effective way to manage executive function challenges is to break tasks down into smaller, more manageable steps.
Break Things Into Steps
First, try to break tasks down into smaller steps. This will make them feel less daunting and increase the likelihood of you being able to complete them.
Breaking tasks into steps can help you to remember what needs to be done and keep you on track. For example, if you need to clean your room, break it down into smaller tasks like making the bed, putting away clothes, and dusting surfaces.
Develop a Routine
Establish a regular routine and stick to it as much as possible. This will help you to stay on track and avoid forgetting important tasks.
Write Everything Down
Writing things down can help you remember what you need to do, and it can also help you keep track of what you’ve already done.
Plus, when you have a written record of what you need to do, it’s easier to see when you’re procrastinating or getting off track. Writing things down may not solve all of your executive function problems, but it can definitely help.
Use Visual Aids
Having a visual reminder can also be helpful. Create a to-do list or use a planner to jot down what needs to be done.
And don’t forget to take breaks! Doing a little bit at a time is better than trying to do too much and becoming overwhelmed.
Make Checklists
One way to improve your executive function is to make checklists. By breaking down your tasks into smaller, more manageable steps, you can better keep track of what needs to be done. For example, if you’re studying for an exam, a checklist might look like this:
- Read chapter 1
- Take notes on chapter 1
- Do practice problems from chapter 1
- Repeat for remaining chapters
Checklists can help you stay on track and avoid feeling overwhelmed by your tasks.
Give Yourself Deadlines
By setting a specific date or time for completing a task, you can help yourself stay on track and avoid getting overwhelmed. In addition, deadlines can help you to focus on the task at hand, as you will know that you need to complete it by a certain time.
While it may take some practice to get used to setting and meeting deadlines, doing so can be a valuable way to manage your executive function problems.
Use a Calendar
If you have executive function problems, use a calendar. This can help you remember what you need to do and when you need to do it. There are many different ways to use a calendar.
For example, you can write down the task you need to do, or set a reminder for yourself.
You can also use a digital calendar, which can send you reminders and help you keep track of your tasks. Whichever method you choose, using a calendar can help you stay organized and on track.
Try Digital Supports
If you have executive function problems, digital support can be a helpful way to stay organized and on track.
There are many different types of executive function problems, but they all involve difficulty with planning, organization, time management, and completing tasks. This can make school, work, and everyday life very challenging. However, there are a variety of digital tools that can help.
For example, you can use a calendar app to keep track of appointments and deadlines. You can also use a to-do list app to help you remember what needs to be done. There are even apps that can help you break down large projects into smaller steps.
Consider Therapy or Coaching
Many people struggle with executive functioning issues, which can make it difficult to manage day-to-day tasks. However, there are a number of ways to overcome these challenges, and therapy or coaching can be an effective option for many people.
In general, therapy is most appropriate for addressing underlying mental health issues that may be contributing to executive functioning problems.
For example, if someone is struggling with anxiety or depression, therapy can help to improve their overall mental well-being and make it easier to manage day-to-day tasks. Therapy can help individuals develop new strategies for managing their executive function challenges.
Coaching, on the other hand, is more focused on developing specific skills and strategies for managing executive functioning issues. This can be helpful for people who have a good understanding of their challenges and are looking for concrete tools to help them cope.
In some cases, a combination of therapy and coaching may be the best approach. For example, therapy may be used to address underlying mental health issues while coaching focuses on developing specific skills and strategies.
Get Help With Executive Functioning Skills Today
If you’re struggling with executive functioning skills, you’re not alone. Many people have difficulty with planning, organization, and time management. Fortunately, there is help available. Executive functioning coaching can teach you the skills you need to be successful in school, work, and life. Coaching can help you develop essential skills like self-management, organization, and time management.
Coaching with Life Skills Advocate can help you learn how to set goals, prioritize tasks, and stay on track. Your coach will also help you troubleshoot any roadblocks you encounter along the way.
Don’t wait any longer to get the help you need. Contact Life Skills Advocate today to schedule a free consultation. Together, you can create a plan to improve your executive functioning skills and reach your goals.
FAQs About Executive Functioning Skills
What are executive functioning skills vs. cognitive skills?
Compared to executive function skills, cognitive skills are broader, covering basic functions like memory, attention, and perception. EF skills are a subset of these, focusing specifically on goal-oriented behavior and higher-level thinking.
Is executive function in the prefrontal cortex?
Yes, executive function primarily resides in the frontal lobe, particularly the prefrontal cortex. These areas of the brain control planning, emotional regulation, and impulse control.
What is an executive functioning coach?
An executive functioning coach, like those at Life Skills Advocate, provides personalized support to individuals struggling with executive function deficits. They focus on building strategies for time management, organization, and emotional control.
What is executive functioning in ADHD?
People with ADHD or learning disabilities often have impaired executive function, making it harder to regulate thoughts, emotions, and behaviors. This impacts decision-making, task management, and focus, requiring specific tools or interventions to aid improvement.
Further Reading
- Download our Free EF Assessment
- Check out our Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off at checkout)
- Learn more about EF by visiting our EF 101 Resource Hub
- Harvard University: Executive Function & Self-Regulation
- Jill Casey: Executive Function and Self Regulation in Early Childhood
- Gail Belsky: What Is Executive Function? | Understood
- Chris Hanson: Understanding The Executive Functioning Ripple Effect | Life Skills Advocate