How Do You Define Executive Function?

Executive Function (EF) encompasses a set of skills that serve as the conductor of your brain's symphony. These skills include:

• Sustained attention (focus)

• Self regulation (emotion and action)

• Time management

• Planning, prioritizing and organization

• Task initiation

• Self motivation and persistence

• Working memory

• Metacognition

Out of the EF skills defined in this article, do you think any are most important to develop first? If so or if not, why?

Every brain develops in its own unique way. Executive function skills develop throughout childhood, usually with metacognition as the last in early adulthood, but so many factors come into play including genetics and environmental factors. Some people have a natural aptitude for these, like an affinity for music or sports, while others benefit from support to develop them. Some people have developed a few while not others, and that may be from years of learned coping strategies or natural gifts. 

Through coaching clients, I have observed that self-awareness is the catalyst for change. When we can objectively observe and identify our actions, thoughts, or emotions, we gain the ability to address them effectively. This self-awareness, cultivated within a safe and non-judgmental space, allows us to recognize our successes and replicate them in different, more challenging situations. With confidence in our abilities, we can further improve and make positive changes. When we are aware of our behavior or self talk in the moment, we can then choose to pause and redirect. Without that initial awareness, we lack the signal that tells us, “Wait, slow down brain. Let’s pump the brakes on this one. Do you really want to go there?” We can pause and evaluate how our thoughts, our actions or our emotions might impact our future self and those around us.

What frequency of coaching would best accompany developing EF skills?

You are talking about essentially training your brain. Just like you can train your body to achieve a certain level of performance, you can train your brain. That doesn’t happen overnight. If you can only jog a mile and you sign up for the half marathon, you’re going to want some time to build up the physical stamina and strength, but also the confidence to run that race. That can be done alone, but it can also be done more effectively with a personal trainer or with a coach in a group. Based on my experience, achieving a solid and consistent skill set usually requires approximately 12 sessions or potentially more. It is essential to have weekly sessions combined with frequent check-ins to ensure accountability and motivation.

Why are EF skills so necessary in an individual’s life?

EF skills are indispensable for functioning within society and actively participating in a community. For example, how would life be for you if did not have the ability to think before acting? Or to remember multiple-step directions? Or to manage your emotions? What if you did not have any notion of time whatsoever? These skills are often taken for granted by most people, but they pose significant challenges for those who struggle with them. Imagine a life without the ability to think before acting, remember multi-step directions, manage emotions, or have any concept of time.

How can you determine that you are struggling with EF skills?

There are various ways to determine if you are experiencing difficulties with your executive function skills, and this quiz is extremely beneficial.