THE TEN EXECUTIVE FUNCTIONS
- Jacquelyn Harper
- Oct 30
- 5 min read
Has your brain ever felt like a lot is happening at the same time? Especially when you’re an adult juggling a lot of tasks and activities. Most times, your brain feels like an open tab where one is blaring loud music, another is buffering, and another which you need in the moment refuses to respond. Yes! That feeling. It doesn’t mean you are scattered, but that your executive functions are in overdrive.
These executive functions are your ‘mental engines.’ They are the ones behind every plan, decision, and action you take. The ability to respond thoughtfully to a question at a work meeting, and also the capacity to remember where you left your keys while going to work - that’s the mental engine at work. When all these things happen easily, life feels smoother and more manageable. But, when they are not in place, everything feels harder, frustration kicks in fast and consistently.
As an Executive Function Specialist, ADHD Coach and Occupational Therapist, I help professionals and organizations to strengthen their mental skills so that they can think clearly, effectively and with less chaos. Before we dive in, grab your free resource:
a fun, practical tool with one small weekly challenge to boost these ten mental skills.
WHAT ARE EXECUTIVE FUNCTIONS
To bring the knowledge of executive functions home to you, imagine you own a business and can’t be around for a number of months to oversee the business. What do you do?. The most logical solution is to employ a competent person who can manage the affairs in your absence. Right? Yes. That’s exactly what executive functions are. They are your brain’s management team. They prevent chaos, and keep you on track when distractions try to hijack your day. When your executive functions are sharp, you can juggle many responsibilities with ease. But when they are running low, it feels like trying to run a meeting without having an agenda, chaotic and exhausting.
THE TEN KEY EXECUTIVE FUNCTIONS SCENARIOS AND HOW TO IMPROVE
Let’s see what these ten skills are, how they show up in our daily lives and how each one can be strengthened.
Response Inhibition – The Pause Button.
It is the ability of a person to pause before reacting. That is, to mentally press ‘pause’ instead of ‘send’ button.
Scenario: You’re at work and you resist the urge to respond instantly to a frustrating email and instead reread your response later with perspective. In life, it is when you hold back hurtful words during an argument with another person.
Practice: Before reacting, ask yourself this, “What result do I want?” That moment of reflection can change everything.
Working Memory – Your Brain’s Sticky Notes
It is the ability to hold information long enough to use it.
Scenario: You’re in your workplace planning your afternoon tasks, and you can recall details accurately from a morning meeting. Or you are going to get groceries and you remember your grocery list without checking the phone every five seconds.
Practice: Stop relying solely on your brain for short-term recall. Use external memory aids like sticky notes or digital tasks board.
Emotional Control – The Calm in the Storm
It is the ability to manage your emotions so as to support your goals, not derail them.
Scenario: You get feedback that stings from work on a project you worked on, instead of spiraling, you take it in stride. Or your ability as a mother to stay calm when your kids are out of control and melting down.
Practice: Build mini ‘reset rituals.’ Stand, stretch or take deep breaths before responding.
Sustained Attention – Focus That Lasts
It is the ability to stay engaged even when the task is dull or demanding.
Scenario: Focusing through long reports without drifting into notifications, or finally finishing that book you started months ago instead of hopping through four unfinished books.
Practice: Use the Pomodoro Method – 25 minutes of focused work, followed by a 5 minutes break. Focus improves through rhythm, not willpower.
Task Initiation – Getting Started (Even When You Don’t Wanna)
It is the ability to start on a project even when you don’t feel like doing it.
Scenario: You are at work and you begin to draft that proposal needed, instead of waiting around for inspiration (that rarely comes on time). Or when you are at home and you wash that pile of laundry, not because you feel like it but because you know it will feel good to have it done with.
Practice: Tell yourself, ‘I’ll just start for five minutes.’ Momentum often follows action.
Planning and Prioritization – The Roadmap
It is when you’re able to break down big goals into manageable steps and decide which deserves your attention first.
Scenario: When you’re at work and you map out project timelines and delegate work wisely. At home, it’s when you plan your week, balance errand and still have time for rest.
Practice: End each day by listing your Top 3 Priorities for tomorrow. It keeps you focused on what matters.
Organization – Finding What you Need, When You Need It
This is creating systems to keep your environments and thoughts structured.
Scenario: It is when you know where exactly you kept that file instead of having to rummage through endless folders.
Practice: Give everything a ‘home.’ Consistency builds calm!
Time Management – Making Time Work for You
It is your ability to estimate how ling things will take and plan realistically.
Scenario: It is when you can get out of your house in the morning without rushing or having to leave your coffee behind.
Practice: Track how you spend your time for a week. Awareness helps you schedule.
Goal-Directed Persistence – Staying the Course
This is sticking with a goal even when frustration dips.
Scenario: You have a workout routine, and you keep at it even when progress seems slow.
Practice: Reconnect with your “why.” Knowing this makes persistence easier.
Flexibility – Bouncing, Not Breaking
It is your ability to shift gears when life inevitably throws you curveballs.
Scenario: You’re at work and you stay composed even when your client changes direction at the last minute.
Practice: When something goes wrong, tell yourself: ‘This isn’t failure, it’s feedback.’
WHY EXECUTIVE FUNCTIONS MATTER EVERYWHERE
Now that you’ve seen how these ten functions work, it’s clear they shape how we live and lead. Strong executive functions don’t just improve productivity, they improve quality of life. At work, they help you to communicate thoughtfully, follow through on commitments, and lead with clarity instead of chaos.
While at home, it allows you to remember what matters most (in their order), stay calm under pressure, and feel more in control even on busy days. Executive functions are the foundation of a more intentional, and less reactive life. Strengthening these skills doesn’t mean doing more but what matters better.
Improving your executive functions isn’t about perfect productivity. It’s about creating habits that make each day calmer, clearer, and more aligned with your goals. The true magic isn’t squeezing more into your schedule, it’s freeing up mental space so you can live and work with intention.
If you or your organization are ready to bring more clarity, focus, and follow through into your days, I’d love to help!
Book an initial consultation to explore one-on-one coaching or schedule a team workshop designed to strengthen executive function skills that make life and work flow smoothly.
Let’s create workplaces that are more brain-friendly, balanced, and brilliantly effective!