This blog is written for anyone who wants to understand what Executive Functions are, how they work, and what happens when these functions are disrupted.

We will cover:

• What are Executive Functions?
• When do we use them?
• How do they work?
• What happens when they don’t?

What are Executive Functions?

Executive Functions are the mental skills we rely on when there is no automatic solution—when we face something new, different, or challenging. These skills help us plan, prioritize, make decisions, and adjust our behavior. Most of the time, we don’t even realize we’re using them.

When do we use Executive Functions?

Executive Functions are involved in both new and familiar situations. In routine actions, we use them automatically, without even thinking.

We use them to:

• Tie our shoes
• Turn on the lights
• Get into the car and start it
• Make our morning coffee

These are all examples of actions that may seem effortless, but they rely on internal systems we've developed and practiced over time.

When do we need to use them deliberately?

Executive Functions become especially important in unfamiliar or unexpected situations. For example:

Lisa is driving home. She usually takes the same route, but this time, she sees a ladder sliding off a truck. She checks her mirrors, changes lanes, and flashes her lights. She quickly adapts to a new situation.

John is planning a camping trip. He researches different sites, compares locations, figures out how to get there, and decides which one to choose. He is using his executive functioning skills to plan and organize.

In these cases, they’re not relying on habit. They’re relying on flexible thinking, planning, and decision-making.

How do Executive Functions work?

Once we've practiced a behavior or task many times, we store that routine in our brain. When needed, we retrieve it without much thought.

But what happens when more than one option is triggered at the same time?

Raphael just finished fixing a lawn mower. His hands are greasy, and he walks into the bathroom. He sees soap, toothpaste, and shaving cream. Without thinking, he grabs the soap to wash his hands.

This is our Conflict Resolution System at work. It helps us sort through different automatic responses and choose the one that fits the situation.

What about unfamiliar situations?

This is where our Supervisory Attentional System (SAS) steps in. It helps us act thoughtfully when things aren’t routine.

Examples:

• Mickael reaches for the light switch, but realizes the light is already on.
• Scott notices his shirt is missing a button. He stops, evaluates the situation, and picks a different shirt.
• Lisa drives to work out of habit—even though she meant to visit a friend. Her brain went on autopilot.

These examples show how the SAS helps us stop, notice, and adjust when things don’t go as expected.

The Six Executive Functions

Psychologists typically group Executive Functions into six categories:

1. Inhibition – the ability to resist impulses and distractions.

• Jess knows the mail isn't hers, so she doesn't open it.
• Lisa opens the correct drawer in her newly organized kitchen.
• Anna tunes out background noise to focus on one conversation.

2. Working Memory – holding information in your mind while using it.

• Raphael takes multiple drink orders at a party and remembers them—even when someone changes their mind.

3. Mental Flexibility – shifting between tasks, rules, or ways of thinking.

• Sarah switches between measuring in grams and ounces.
• Eva answers a worksheet with mixed addition and subtraction.
• Ben sorts of exams using two different categories.

4. Memory Retrieval – pulling information from long-term memory.

• Ruth forgets her shopping list but remembers items by picturing her kitchen.

5. Divided Attention – handling more than one task at a time.

• Steve listens to the news while talking with his wife.
• Laura cooks dinner and chats with her child.
• John tries to study while playing a video game.

6. Planning – organizing steps and time to reach a goal.

• Kenny prepares a meal for 25 people, timing everything so it’s served hot.
• Meryl plans errands to fit them in before a 4:00 p.m. appointment.

What happens when Executive Functions are altered?

When Executive Functions aren’t working well—due to fatigue, stress, or a disorder—daily life can feel more difficult. Tasks become overwhelming, and mistakes increase.

When inhibition is affected:

• Pauline opens mail that isn’t hers.
• Ben blurts out answers at dinner.
• Jess throws the butter in the trash instead of putting it in the fridge.

When working memory is weak:

• Rob forgets about the time change and writes the wrong appointment time.
• Steve forgets that a colleague is out today—even though they just talked about it.

When flexibility is reduced:

• Stephanie struggles to follow fast-paced conversations.
• Rob insists on using a credit card in a cash-only store.
• Lou’s mom answers in French instead of spelling out an English word.

When memory retrieval fails:

• Ted forgets his recent trip to Boston until reminded of specific locations like the rental house or a fountain.

When divided attention is poor:

• Joan stumbles while walking and talking.
• Rina loses track of her kids at the playground while chatting with a friend.

When planning is disrupted:

• Pierre starts cooking but gets distracted and ends up fixing the lawn mower.
• Sean can’t organize his morning routine.
• Julia misses her bus and doesn’t make a new plan or inform anyone she’ll be late.

Final Thoughts

Executive Functions are like the behind-the-scenes managers of our daily lives. They help us adapt, focus, and follow through. When they’re strong, things go smoothly. When they’re weak, even small tasks can feel overwhelming.

Understanding how Executive Functions work helps us be more patient—with others and with ourselves.

 

 

To learn more or find strategies to improve Executive Function skills, visit www.mrmizrahi.com