Understanding how the brain helps us plan, focus, manage emotions, and turn intentions into action
Executive function refers to a set of mental processes that help us manage ourselves, our thoughts, our emotions, and our behaviour in order to achieve goals.
Psychologist and ADHD researcher Russell Barkley describes executive function as the brain’s self-management system. According to Barkley, executive functions are the skills that allow us to direct our behaviour over time rather than simply reacting to what is happening in the moment.
In simple terms, executive function helps us move from:
“I know what I should do”
to
“I am actually doing it.”
Executive functions allow us to plan, organise, regulate emotions, solve problems, and stay focused on future goals, even when distractions, emotions, or obstacles arise.
Barkley argues that executive function is fundamentally about self-regulation – the ability to guide our behaviour towards what matters most rather than simply responding to immediate thoughts, feelings, or impulses.
Dr Russell Barkley’s Seven Executive Functions
Barkley proposed that executive functioning involves several interconnected self-regulatory abilities.
1. Self-Awareness
The ability to observe and reflect on ourselves.
This includes noticing our thoughts, emotions, behaviour, strengths, difficulties, and the impact we have on others.
Self-awareness helps us step back and ask:
“What am I doing?”
“How is this working for me?”
2. Inhibition (Self-Restraint)
The ability to pause before acting.
This allows us to stop automatic reactions, resist impulses, and create space to make thoughtful decisions.
Without inhibition, we may react immediately without considering consequences.
3. Non-Verbal Working Memory
The ability to hold mental images and experiences in mind.
This helps us learn from past experiences, imagine future outcomes, anticipate consequences, and plan ahead.
It allows us to mentally “see” what might happen before taking action.
4. Verbal Working Memory (Self-Talk)
The internal voice we use to guide ourselves.
This includes giving ourselves instructions, talking through problems, remembering plans, and encouraging ourselves to stay on task.
Many people are familiar with this as their “inner voice.”
5. Emotional Self-Regulation
The ability to manage emotional responses appropriately.
This does not mean suppressing emotions. Instead, it involves adjusting emotional intensity so feelings support rather than overwhelm decision-making.
6. Self-Motivation
The ability to generate motivation from within.
This allows us to continue working towards goals even when tasks are boring, difficult, or lack immediate rewards.
Self-motivation helps bridge the gap between intention and action.
7. Planning and Problem Solving
The ability to analyse situations, generate solutions, organise steps, and adapt when circumstances change.
This allows us to break larger goals into manageable actions and move forward effectively.
Why These Functions Matter
When executive functions work together effectively, we can:
- Start tasks
- Stay organised
- Focus attention
- Manage emotions
- Make decisions
- Adapt to challenges
- Complete goals
When one or more of these functions are under strain, everyday life can become much harder.
People may find themselves knowing exactly what needs to be done while struggling to begin, feeling overwhelmed by simple tasks, becoming easily distracted, acting impulsively, or finding it difficult to manage emotions and motivation.
Importantly, difficulties with executive functioning are not a sign of laziness, lack of intelligence, or weakness. Executive functioning can be affected by many factors including ADHD, autism, anxiety, depression, chronic stress, trauma, burnout, poor sleep, and physical health conditions.
Understanding executive function can help us move away from self-blame and towards greater self-awareness, self-compassion, and practical strategies that support the brain rather than working against it.
Reference
Barkley, R. A. (2012). Executive Functions: What They Are, How They Work, and Why They Evolved. New York: Guilford Press.
Leave a comment