Have you ever had a hard time planning your day, focusing on one task at a time, or controlling an emotion like anger or sadness? We use some very special abilities in our brain to do all of these things, whether it's solving a problem, learning something new, or communicating well with others. In medicine, we call this 'Executive Function'. Today we're going to talk about these abilities that are very important for your success in life.
Simply put, what is this Executive Function?
Imagine that a large company has a CEO. He or she is the one who plans everything in the company, allocates work, solves problems when they arise, and makes sure everything is going smoothly. In a similar way, the 'Executive Function' is like the CEO in our brain. This mental process helps you set your goals, pave the way to them, and overcome obstacles along the way.
For someone who has these skills well,
- You can do well at school.
- You can find a good job and keep it.
- Social relationships, friendships, and family life can be successfully maintained.
- It is a great help to live a healthy life, both mentally and physically.
If these abilities are a little weak, it may be a bit of a challenge to do the things mentioned above. But don't worry about that. We'll talk about this further.
There are three main parts to this.
This 'CEO' in our brain has three main functions. Let's see what they are.
| Ability name | What happens with this? | Simple example |
|---|---|---|
| 1. Working Memory | This is like a temporary 'notepad' in your brain. When you're doing a task, this memory helps you keep some of the information you need in your head and use that information until you're done with it. | When you're making a meal, you remember the steps in the recipe in order and do them one by one. Or, you remember a phone number someone gives you and keep it in your head until you write it down. |
| 2. Cognitive Flexibility | This refers to the ability to easily switch from one task to another, from one thought to another. This helps us adapt to changing circumstances. | When you're typing an email in the office, when your child comes in and asks for a school assignment, you stop the email, help your child, and then start typing the email again. If one way to solve a problem doesn't work, quickly think of another way. |
| 3. Inhibition Control | This is done by blocking distractions and controlling emotions and impulses. Simply put, it helps you avoid doing things you shouldn't be doing. | Controlling the urge to look at your phone while doing important work. Trying to stay calm when someone criticizes you, instead of getting angry and fighting. |
All three of these abilities develop gradually from the day we are born. They usually peak during our youth and may gradually decline as we age. That's normal.
What are the causes of poor executive function?
The front part of our brain, the ``Frontal Lobe``, mainly controls this process called Executive Function. So, anything that affects the brain can also affect these abilities. Sometimes, when these abilities become weak, we also call it Executive Dysfunction .
Medical reasons
- Attention-Deficit/Hyperactivity Disorder (ADHD): People with ADHD may have difficulty controlling emotions (Inhibition Control) and remembering information (Working Memory).
- Autism Spectrum Disorder: These people may also have difficulty with social relationships and adapting to change (cognitive flexibility).
- Brain damage: Things like head injuries from accidents, brain tumors, etc.
- Memory loss diseases: These abilities gradually weaken with conditions such as dementia and Alzheimer's disease.
Lifestyle-related causes
Not only medical reasons, but also some things in our daily lives affect this.
- Severe Stress: It's hard to think clearly and plan when you're under a lot of stress, isn't it?
- Loneliness: A decrease in social connections can also lead to a decrease in brain function.
- Lack of sleep: It's common to feel groggy after a day of poor sleep. Continued sleep deprivation can impair these abilities.
- Lack of exercise: Exercise is essential to keep the body and brain healthy.
Remember, it's normal to have difficulty doing these things sometimes. But if these difficulties continue to affect your daily life, it's best to talk to a doctor.
Can these abilities be tested?
Yes, if you suspect that you have a weakness in these abilities, your doctor can refer you to a neurologist, who can measure these abilities through various examinations and tests.
For example, there is a test called `(Stroop test)`. Imagine, if you are shown the word 'red' written in green and asked to say the word written on it... your brain forgets the color 'green' and has to say the word 'red' instead. This measures your Inhibition Control ability, that is, your ability to ignore unnecessary things. You can find out a lot with simple tests like this.
Can't we develop these skills?
It definitely can! This is the best news. Our brains are like meatballs. The more we train them, the stronger they become. There are many ways to improve executive function skills.
- Computerized cognitive training: There are special computer games and training programs that help children with some learning disabilities develop memory and flexibility.
- Neurofeedback training: This involves monitoring brain waves and training the brain to self-regulate its activity. This is still in the research stage.
- Mindfulness training: Meditating, doing yoga, or practicing mindfulness can greatly help improve your attention and inhibition control.
- Exercise: More than just exercising, exercising that involves using the brain can greatly improve executive function skills. A good example is playing a team sport like basketball.
See how basketball develops these skills:
- Working Memory: When you pass the ball, you have to keep in mind, second by second, where the other player on your team is now and where they're going next.
- Inhibition Control: You need to stay focused on the game, control the urge to take an unnecessary shot, and think about passing the ball to someone in a better position.
- Cognitive Flexibility: If one player is injured and a new player comes in, you need to quickly think about the new player's skills and adjust your playing style accordingly.
It is also important to continue this training. If you stop training, your abilities may return to their previous level after a while.
Take-Home Message
- Executive Function is like the 'CEO' in your brain. It is very important for your success in your daily life.
- The three main components of this are Working Memory, Cognitive Flexibility, and Inhibition Control.
- Some medical conditions, as well as excessive stress, lack of sleep, and lack of exercise, can also weaken these abilities.
- These abilities can be developed through mindfulness practices and games and exercises that challenge the brain.
- If you notice a significant change in your memory, ability to plan, or control your emotions, the best thing to do is not to panic and talk to your doctor about it.
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