Executive functions: what they are and how they affect daily behavior.
Have you ever wondered why some people are able to stay focused, plan their tasks, and handle unexpected events more easily?
The answer lies in executive functions —a set of cognitive skills fundamental to everyday life.
These functions are like the brain’s “command center,” responsible for planning, organizing, controlling impulses, and making decisions.
When well-developed, they help a person act with clarity, focus, and emotional balance.
On the other hand, when there are difficulties in these areas, disorganized behaviors, impulsivity, and difficulty adapting arise.
In this article, you will understand what executive functions are, what the main types are, how they affect daily behavior, and how they can be improved—in both adults and children.
What are executive functions?
Executive functions are a set of mental processes that allow an individual to regulate their own behavior , control emotions , and achieve goals efficiently .
These skills are primarily mediated by the prefrontal cortex , the region of the brain responsible for complex actions, planning, and self-regulation.
They are essential for any activity that involves thinking before acting, solving problems, or making conscious decisions.
In other words, executive functions help us to act intentionally , not just reactively.
Main types of executive functions
Executive functions are composed of three core components that interconnect to form the basis of adaptive behavior:
1. Working memory
It is the ability to retain and manipulate information in the mind for a short period.
It allows, for example, remembering instructions someone has just given, following a recipe, or solving a math problem in your head.
2. Inhibitory control
This refers to the ability to control impulses , resist distractions, and avoid automatic behaviors.
This function is essential for maintaining focus and thinking before acting, thus preventing rash decisions.
3. Cognitive flexibility
It is the ability to adapt one’s thinking and behavior in the face of new situations, changing strategy when something doesn’t work.
Flexibility allows one to better cope with frustrations and unforeseen events, maintaining emotional balance.
In addition to these three pillars, other skills are also part of the set of executive functions, such as planning , organization , monitoring , and emotional self-regulation .
How executive functions affect daily behavior.
Executive functions are present in almost all daily actions—from the simplest to the most complex.
Here are some practical examples:
By waking up early and following a routine , you use planning and inhibitory control.
While driving , it activates working memory and cognitive flexibility to deal with traffic.
When resolving a conflict at work or at home , use emotional self-regulation and decision-making.
When these skills function well, there is greater mental organization, emotional stability, and productivity .
On the other hand, deficits in executive functions can lead to behaviors such as:
Difficulty maintaining focus;
Frequent forgetfulness;
Impulsiveness;
Procrastination;
Disorganization;
Difficulty in meeting goals and deadlines;
Emotional outbursts in response to frustration.
These symptoms are common in people with ADHD (Attention Deficit Hyperactivity Disorder) , ASD (Autism Spectrum Disorder) , and in cases of anxiety and depression , which directly impact the executive functioning of the brain.
Executive functions and child development
Executive functions begin to develop in childhood and continue to mature until early adulthood, around age 25.
During childhood, these skills are honed through play, routines, and social interactions.
Children who learn to wait their turn, follow rules, and cope with minor frustrations are strengthening their self-control and mental planning .
In children with difficulties in executive functions, behaviors such as the following are observed:
Agitation and impulsiveness;
Difficulty in waiting;
Attention problems;
Resistance to changes in routine;
Difficulty organizing materials and completing school assignments.
Early intervention, with the support of specialized psychologists and therapists, helps to develop these skills in a playful and effective way.
Executive functions in adulthood
In adulthood, executive functions manifest themselves in virtually all areas: work, relationships, financial decisions, and time management.
Adults with good executive functioning tend to:
Meeting goals and commitments;
To resolve conflicts rationally;
Having good emotional regulation;
Maintain healthy and consistent habits.
On the other hand, when there are impairments in these functions, difficulties arise such as:
Disorganization;
Impulsiveness in decision-making;
Difficulty maintaining concentration on lengthy tasks;
Emotional instability in the face of pressure.
The good news is that executive functions can be trained and strengthened at any age.
How to develop and strengthen executive functions.
Neuroplasticity—the brain’s ability to create new connections—allows these functions to be improved throughout life.
Here are some effective strategies:
1. Practice self-awareness
Recognizing one’s own limits, behavioral patterns, and emotional triggers is the first step toward improving self-control and planning.
2. Adopt structured routines
Having set schedules and an organized agenda helps the brain work in a more predictable and focused way.
3. Practice mindfulness.
The practice of mindfulness improves focus and reduces impulsivity, strengthening inhibitory control.
4. Take breaks and rest your mind.
Excessive stimulation and cognitive fatigue impair executive performance.
Taking breaks promotes mental clarity and emotional balance.
5. Stimulate the brain
Logic games, reading, writing, puzzles, and learning new skills are excellent ways to keep the brain active.
6. Seek psychotherapy.
Cognitive behavioral therapy (CBT) helps develop practical strategies for mental organization, emotional regulation, and decision-making , which are fundamental for strengthening executive functions.
The role of psychology in strengthening executive functions.
Psychology plays a crucial role in identifying and developing these skills.
A psychologist can apply specific assessments to measure executive performance and develop an individualized therapeutic plan.
In the sessions, the focus may include:
Training for attention and working memory;
Development of social and emotional skills;
Cognitive restructuring to deal with impulsive thoughts;
Personal organization and planning techniques.
In some cases, multidisciplinary follow-up—with a neuropsychologist, occupational therapist, and speech therapist—is recommended, especially in children and adolescents.
Final considerations
Executive functions are the foundation of self-regulation and human productivity.
They enable us to plan for the future, maintain focus, manage emotions, and build healthy relationships.
Understanding and strengthening these functions is an investment in emotional autonomy, mental clarity, and quality of life .
And the best part: they can be improved at any stage of life—it just takes awareness, practice, and, when necessary, the support of psychotherapy.
