You might not think about them much (or even have heard the term), but executive functioning skills are pretty important in life.
They’re the behind-the-scenes mental tools that help you stay organised, manage your time, make decisions, and basically keep life running smoothly. These skills allow you to plan ahead, control impulses, and adapt when things don’t go as expected. If you’ve ever wondered why some people seem effortlessly on top of things while others struggle with basic daily tasks, executive functioning might be the reason. Here’s a breakdown of what these skills are and how they show up in everyday life.
1. Planning and prioritising
Being able to plan ahead and decide what’s most important is a key part of executive functioning. It’s what helps you map out a to-do list, figure out deadlines, and tackle projects in a logical order.
When this skill is weak, everything feels overwhelming because tasks all seem equally urgent. People who struggle with planning often leave things until the last minute, not because they don’t care, but because their brain has a hard time sorting out what needs to come first.
2. Time management
Some people just “get” time. They know exactly how long things take and can structure their day accordingly. Others? Not so much. They might think they have plenty of time, only to find themselves running late or rushing to meet deadlines.
Poor time management doesn’t automatically make someone lazy; it’s often down to the brain struggling to estimate time accurately. When executive functioning is strong, you can pace yourself well. When it’s weak, time either disappears too quickly or stretches out endlessly.
3. Working memory
Working memory is what allows you to hold information in your mind and use it. It’s how you can read a recipe while cooking or remember what you were saying mid-conversation. It comes automatically to most of us, but some people do struggle.
When this skill is weak, simple things like remembering instructions or keeping track of what you need at the store become frustrating. People with poor working memory might frequently lose their train of thought or forget what they were just about to do.
4. Impulse control
Ever blurted something out and immediately regretted it, or made a snap decision that wasn’t the best? That’s impulse control—or a lack of it. It’s the skill that helps you pause and think before acting.
People with strong impulse control can weigh their options before reacting, while those who struggle might interrupt, overspend, or make choices they later regret. It’s not always intentional; it’s just that their brain has a harder time hitting the brakes.
5. Emotional regulation
Executive functioning also plays a big role in how well you manage emotions. It’s what helps you stay calm when something frustrating happens or stop yourself from lashing out in anger.
When this skill is weak, emotions tend to take over quickly, leading to mood swings, outbursts, or difficulty recovering from setbacks. Strong emotional regulation means being able to acknowledge emotions without letting them control your behaviour.
6. Task initiation
Some people can jump right into a task without hesitation, while others stare at it for hours, feeling stuck. That’s task initiation—the ability to start something without endless procrastination.
Struggles with this skill often look like laziness, but they’re really about the brain having trouble switching into “work mode.” People with strong executive functioning can push past that mental resistance, while others need strategies to get started.
7. Cognitive flexibility
Life doesn’t always go as planned, and cognitive flexibility is what helps you adapt. It’s the ability to shift gears when a plan falls through or to see things from different perspectives. However, not everyone finds this easy to do.
People who struggle with this skill might get stuck on one way of thinking and have trouble adjusting when things change unexpectedly. They might resist new ideas or struggle when routines get disrupted.
8. Self-monitoring
Self-monitoring is the ability to assess your own behaviour, thoughts, and emotions. It’s what helps you recognise when you’re talking too much, dominating a conversation, or missing social cues. When you realise it, you’re able to take a step back and adjust your behaviour accordingly.
When this skill is weak, people might struggle to see how their actions come across to others. It’s not that they don’t care; it’s that their brain isn’t naturally checking in on how they’re being seen by everyone around them.
9. Goal setting
Setting realistic, achievable goals and actually following through on them is a huge part of executive functioning. It’s the difference between making a resolution and actually sticking to it. There’s probably plenty of things they want to accomplish in life, but actually pinning those down and identifying exactly what it is they’re after is tough.
When goal-setting skills are weak, people might dream big but struggle to break those dreams into steps. They might feel stuck in the planning stage or lose motivation halfway through.
10. Organisation
Some people naturally keep their space and thoughts tidy, while others live in chaos. Organisation isn’t just about neatness; it’s about structuring your life in a way that makes sense. It keeps things running smoothly and makes them way less stressful.
When executive functioning is strong, people can create systems that work for them. When it’s weak, clutter (both physical and mental) builds up quickly, making it harder to stay on top of things.
11. Prioritising self-care
Executive functioning isn’t just about productivity; it also affects how well people take care of themselves. It helps with remembering to eat, drink water, take breaks, and maintain basic routines—things that tend to come pretty naturally to the rest of us.
When this skill is lacking, people might neglect their own needs without realising it. They get caught up in tasks and forget that recharging is just as important as working hard.
12. Managing frustration
Life is frustrating, and executive functioning helps you deal with it. Whether it’s handling minor inconveniences or managing disappointment, this skill plays a big role in overall resilience. People whose executive functioning skills are at their peak are able to take things in their stride a bit more easily.
People who struggle with frustration tolerance might shut down, lash out, or avoid difficult tasks altogether. Learning how to sit with discomfort without letting it take over is a key part of strong executive functioning.
13. Multitasking (or knowing when not to)
Some people can juggle multiple tasks effortlessly, while others get overwhelmed the moment too many things demand their attention. Strong executive functioning helps people know their limits.
People who struggle with multitasking might get easily distracted or jump from task to task without finishing anything. The key is knowing when to focus on one thing at a time versus when multitasking actually helps.
14. Following through on commitments
Following through—whether it’s on a promise to a friend, a work deadline, or personal goals—is a key indicator of strong executive functioning. It’s what helps people stay reliable.
When this skill is weak, commitments often pile up unfinished, not out of laziness, but because the brain struggles to organise the steps needed to complete them. Strengthening executive functioning can make it easier to follow through and feel more in control.
