Executive Functions: What are they, and how to develop them?

Executive functions are a set of higher cognitive abilities that allow us to plan, organize, regulate our emotions and behaviors, make decisions, solve problems, and stay focused on a given task. These functions are essential for development and success in multiple areas of life, both in school, work, and social settings. In this blog, we will explore in depth what they are, their importance, and how we can empower them.

What are executive functions?

Executive functions are a set of mental abilities that allow us to control, regulate, and direct our cognitive and behavioral processes. These functions are primarily associated with the prefrontal cortex of the brain and are interrelated with each other. The principal executive functions include:

1. Inhibitory control: The ability to maintain attention and concentration, control impulses, resist distractions, and regulate inappropriate behaviors and emotions.
2. Cognitive flexibility: The ability to mentally adapt and change strategies or approaches to new or changing situations. They allow us to be flexible in our way of thinking and adjust. In the same way, it will enable us to find suitable alternatives.
3. Working memory (also called working memory): The ability to temporarily retain and manipulate relevant information in the mind while performing a task.
4. Planning and organization: The ability to plan, organize, establish priorities and goals, develop plans, and carry out orderly steps to achieve those objectives.
5. Decision making: The ability to evaluate options, consider the consequences, and make rational decisions.

Importance of executive functions

Executive functions are essential for success in daily life. They allow us to work, study, and relate to others more efficiently. People with good executive function development are more likely to succeed in school, at work, and in interpersonal relationships. Furthermore, they are essential for our mental and emotional well-being since they allow us to regulate our emotions and behaviors in stressful situations.  

How to develop executive functions?

Although executive functions have a neurobiological basis, it has also been shown that they can be improved and enhanced throughout life. There are various strategies that we can use to develop ours. One of them is the following:  

1. Practice meditation and mindfulness– Meditation and mindfulness have been associated with improvements in attention, concentration, and inhibitory control, key components of executive functions. This allows us to improve our ability to concentrate and regulate our emotions.
2. Use planning and organization techniques– Planning and organization are key executive function skills. Setting clear goals and making to-do lists can help us develop these skills and improve our ability to maintain focus and direction.
3. Do physical exercise and maintain a healthy diet– Regular physical activity promotes blood flow and the growth of new neurons in crucial brain areas related to executive functions. This helps us improve our cognitive ability and reduce stress and anxiety.
4. Adequate sleep– Sleep plays a fundamental role in the optimal functioning of executive functions. Getting enough sleep and having good quality sleep is essential for optimal cognitive performance.
5. Games and cognitive activities– Games that involve planning, decision-making, and working memory, such as chess or crossword puzzles, can be excellent exercises to stimulate them.

Executive functions are a set of cognitive skills essential for success in daily life. They allow us to plan, organize, regulate our emotions and behaviors, and stay focused on a given task. Developing these skills to improve our efficiency at work, school, and interpersonal relationships is essential. We can enhance ours and achieve our goals more efficiently through meditation, planning and organization, physical exercise, and a healthy diet.

References:

Best, J. R., & Miller, P. H. (2010). A developmental perspective on executive function. Child development, 81(6), 1641-1660.

Diamond, A. (2013). Executive functions. Annual review of psychology, 64, 135-168.

Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58-65.

Zelazo, P. D., & Carlson, S. M. (2012). Hot and cool executive function in childhood and adolescence: Development and plasticity. Child development perspectives, 6(4), 354-360.