Have you or someone you know been told that you struggle with executive functioning? Have you heard the term executive functioning but aren’t sure what it means? Let's talk about it!
What are executive functions?
Executive functions are the mental processes that help us do things like plan, remember instructions, and juggle multiple tasks or stimuli at the same time. Executive functions utilize three types of brain function; working memory, self-control, and mental flexibility. There are many components to each of these brain functions, so let’s dig a little deeper.
Working Memory
Working memory is our ability to retain and utilize pieces of information over short periods of time. Think of working memory as the brain’s RAM, or its in-the-moment storage and processing. When our working memory operates well, it takes information in, pulls info from long-term memory, holds some information ready if needed, and transfers info into long-term memory. Working memory is like a pipeline- when we are awake, there is a constant flow of information through the pipeline. Generally, new info bumps out older info but sometimes older info might block new info from progressing through the pipeline. There’s a limit to how much can be held at one time in working memory.
Mental Flexibility
This function helps us to shift or sustain attention as the demands of our day evolve and change. Some skills that are necessary for mental flexibility to be successful are time management, prospective memory, and hindsight and forethought. Having an accurate sense of time is crucial in our ability to shift and sustain our attention and move between tasks. It’s more complicated than simply recognizing the passage of time each day. In order to be successful, we need to be able to guess how long tasks will take, monitor the passage of time during tasks and activities, and re-adjust our priorities and tasks in real time as circumstances change.
Another important component of mental flexibility is prospective memory. Good prospective memory helps us remember things at the right time and place. We use our prospective memory to manage our to-do lists and do certain tasks at the time they need to be done. Prospective memory has to work closely with working memory and our sense of time. People who struggle with this component of executive functions often miss deadlines or completely forget to do a task.
Hindsight and forethought also play a role in this group of executive functions. Those with solid executive functioning are able to utilize hindsight and forethought to assist in shifting tasks and attention when needed. Hindsight is taking the lessons learned from the past to guide our present behavior while forethought is using a goal or outcome from the future to guide our behavior now. For example, a student who got a low grade on their spelling test might use hindsight to help them remember to study more for the next one. Or, that same student might use forethought by taking their goal of getting an A on their spelling test to guide them into studying for 30 minutes each day before the test.
Self-Control
This area of executive functioning could probably be an entire post on its own. It ranges from emotional self-control to self-activation to impulse control. Emotional self-control helps us to avoid adult-size tantrums and to see others’ perspectives even when we are frustrated or upset. People with weaker emotional self-control skills tend to express emotions in inappropriate ways and may behave impulsively when their emotions are driving decisions. For example, the person who quits their job on the spot when their boss makes them mad might struggle with emotional self-control.
Self-activation is needed when we have to tackle that list of boring, frustrating, or non-preferred tasks. It requires emotional self-control and may also rely more on things like rewards and punishments. Self-activation also requires us to have impulse control skills so that we can fight the urge to play video games instead of doing the dishes.
This is nowhere near an exhaustive list of executive functions or the reasons why we need them. Executive functions often operate unconsciously or with little effort. However, those with executive function deficits often need to find strategies that bring executive functioning to the forefront and may benefit from things like alarms and organizational strategies to compensate for deficits. If you believe that you or someone you know is struggling with these types of deficits, talk to your therapist! There are many resources out there for assessment, support, and skills-building!
Written By,
Alyssa Onan, LPC
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