What is Executive Functioning and Why Does it Matter?

Why is it that sometimes we understand and learn well, and other times our brains don’t seem to work properly? It could be that poor executive functioning is to blame. So what is executive functioning? What affects it? And how can I ensure I function efficiently when needed?

Last week, my 18-year-old daughter’s friend arrived at our house in a right state. She thought her car was faulty as it hadn’t worked very well while she was driving over. Concerned, I went out to have a look. I wanted to be supportive, but the amount I know about cars could be written on the back of a postage stamp, so I was a little worried about my ability to help. However, when I asked her to drive me round the block to show me the issue, we instantly realised what the problem was: she had been driving with the handbrake on! No wonder the car felt funny! After we had stopped laughing at her, worrying about the state of her brake pads and being relieved that there was nothing more serious going on with the car, she expressed her dismay at how she had forgotten to take off the handbrake. Unlike my daughter, who was still finding the situation hilarious, I pointed out to her friend that she had only recently passed her driving test, it was dark, and pouring with rain. “Why does that matter”? she asked. “Because the stress of driving in rush hour, in the dark and wet will have impaired your executive functioning on a number of levels”, I answered. And so began an evening’s conversation with these two Year 13 students about stress and executive functioning, and why it is so important when they are understanding new concepts, learning content, and revising for exams. It is so disappointing that schools do not build an understanding of the impact of stress on executive function into the curriculum. It is such an easy win and yet so rarely addressed head on. In this blog post I shall explain what executive functioning is, why it is especially relevant for teenagers, what stress does to our executive functioning capabilities, and, most importantly, what we can do to ensure our teenagers’ brains are working at full capacity when they most need it.

What is executive functioning?

Executive functioning refers to a set of cognitive processes that allow individuals to plan, make decisions, solve problems, control impulses, and manage their emotions and behaviours in the pursuit of goals. It’s essentially the mental toolkit that helps us organise, prioritise, and follow through with tasks, even in the face of distractions. These processes include:

• Working memory: The ability to hold and manipulate information in the short term.
• Cognitive flexibility: The capacity to shift attention and adapt thinking when faced with changing situations or demands.
• Inhibitory control: The ability to resist impulsive actions or behaviours and delay gratification.
• Planning and organisation: The skills required to set goals, create strategies, and manage resources effectively.
• Self-monitoring: The ability to assess one’s own progress and adjust behaviour accordingly.

In teenagers, executive functioning is still developing, which is why teenagers can sometimes struggle with these skills more than adults. Unlike other cognitive abilities, executive function doesn’t fully mature until the mid-20s, meaning that teenagers may experience challenges with impulse control, decision-making, and regulating emotions. I’ll give some examples a little later, on ways that stress can impact on executive functioning, and what can be done to improve the situation.

What is Stress?

Stress is the body’s response to perceived challenges or threats. It can be acute or chronic, and it can result from a variety of sources such as academic pressure, social challenges, family problems, or internal factors like self-doubt or anxiety. In adolescents, stress is particularly common due to the developmental changes they experience, the demands of school, peer pressure, and the uncertainty of their evolving identities.

The Importance of Executive Functioning in Teenagers

During adolescence, executive function plays a crucial role in navigating the many challenges of growing up. From managing schoolwork to building relationships and gaining independence, effective executive functioning is essential for success in many areas of life. Some areas where executive functioning has impact include:

1. Academic Success: Adolescents with strong executive function skills are more capable of organising their schoolwork, planning assignments, and staying focused during study sessions. Effective working memory helps students retain information and solve problems, while planning and organisational skills enable them to complete complex tasks on time.
2. Social and Emotional Regulation: Teenagers with well-developed executive functioning skills tend to have better emotional regulation. They can manage stress, control impulsive reactions, and think through social situations before acting. This helps them form healthier relationships and cope with the social pressures common in adolescence.
3. Independence and Decision Making: Executive function is closely linked to independence. Teenagers who can plan, make decisions, and think about the consequences of their actions are more likely to succeed in taking on greater responsibility, whether that’s managing a part-time job, driving a car, or planning for their future.
4. Mental Health: Strong executive functioning is associated with better mental health outcomes. Adolescents who can manage their emotions, regulate their impulses, and stay organised are less likely to experience high levels of anxiety, depression, or behavioural problems.

The Impact of Stress on Executive Functioning

Research shows that stress can impair several key areas of executive functioning, including:

1. Working Memory
   When a teenager experiences stress, the brain’s resources are diverted to dealing with the stressor, leaving fewer cognitive resources available for tasks that require concentration or multitasking. This can make it more difficult to remember instructions, retain information, or process new concepts, leading to academic struggles and difficulty completing tasks.
   • Example: A stressed teenager may forget to bring necessary materials to class or may have difficulty recalling information during an exam, even if they studied. In my daughter’s friend’s case, the added stress of poor driving conditions resulted in her forgetting to follow a series of instructions in order to drive competently.
2. Cognitive Flexibility
   Stress, particularly chronic stress, can reduce a teenager’s ability to think flexibly. Instead of adapting to new information or solving problems creatively, stressed teens may become rigid in their thinking, fixating on one solution or reacting impulsively.
   • Example: A teen may struggle to adjust when an exam is unexpectedly rescheduled or when a group project doesn’t go as planned. They could also find that they are unable to answer questions which are worded in unfamiliar terms, or require drawing on different knowledge bases.
3. Impulse Control and Inhibitory Control
   When a teenager is stressed, they may find it more difficult to control their impulses or delay gratification. Stress activates the amygdala (the brain’s emotional centre) while impairing the prefrontal cortex (responsible for higher-order cognitive functions like self-control and decision-making). This imbalance can result in impulsive behaviours, rash decisions, and emotional outbursts, which can negatively impact social relationships, academic performance, and mental health.
   • Example: A stressed teenager might lash out at a friend during a minor disagreement or make a hasty decision, like skipping school to avoid a stressful exam.
4. Emotional Regulation
   Anxiety, frustration, or sadness can impair their ability to focus, think clearly, or make thoughtful decisions. The more stressed a teenager is, the harder it becomes to stay composed and handle difficult emotions in a healthy way.
   • Example: A stressed teen might feel overwhelmed by a difficult situation and experience heightened anxiety or anger, which could lead to avoidance behaviours or a meltdown.
5. Attention and Focus
   Stress can significantly affect a teenager’s ability to concentrate. The body’s stress response triggers the release of cortisol, a hormone that can disrupt attention and memory, particularly when stress is chronic or severe. For teenagers, this means they may find it difficult to focus on tasks, stay on topic during conversations, or complete assignments on time.
   • Example: A student under stress may become distracted during class, miss important information, and struggle to focus on homework later that evening. Again, this was evident when my daughter’s friend drove off with the handbrake on and didn’t notice.

Longer term, when stress is not managed effectively and executive function is routinely limited, the effects can be significant.

• Brain development can be impaired, leading to life-long challenges with attention, decision-making and memory.
• Increased susceptibility to mental health disorders such as anxiety and depression.
• Academic decline. The impact of chronic stress can lead to both poorer attainment, but also school absence and dropping out.
• Social relationships can suffer, creating negative cycles of misunderstandings, conflicts and social withdrawal.

Is stress inevitable? How can I help my teenager?

While stress is an inevitable part of adolescence, there are ways to mitigate its impact on executive functioning. The following strategies can help reduce stress and support the development of executive function in teenagers:

1. Developing Coping Mechanisms: Teaching teenagers healthy ways to cope with stress, such as mindfulness, deep breathing, exercise, or creative outlets, can reduce the physiological and emotional effects of stress. These practices help regulate the stress response, allowing the brain to return to a more balanced state, which can improve executive function.
2. Encouraging Time Management: Helping teens develop strong time-management skills—such as creating study schedules, setting goals, and prioritizing tasks—can reduce the stress associated with academic pressures. By breaking down tasks into smaller, manageable pieces, teens are less likely to become overwhelmed.
3. Providing Emotional Support: Having a strong support network is critical for reducing stress. Parents, teachers, and peers who listen empathetically and provide encouragement can help teens feel understood and less isolated. Regular check-ins can also allow teens to express their concerns before they become overwhelming.
4. Fostering a Healthy Environment: Creating a balanced environment—both at home and at school—where expectations are realistic and achievable can significantly reduce stress. Encouraging regular breaks, promoting physical activity, and ensuring that teens get enough sleep are all essential to maintaining cognitive and emotional balance.
5. Promoting Social Connections: Helping teenagers develop strong friendships and healthy social networks can act as a buffer against stress. Positive social support is linked to better emotional regulation and can help teens feel more capable of dealing with challenges.
6. Seeking Professional Help: If a teenager is experiencing chronic or debilitating stress, it may be beneficial to consult a mental health professional. Therapy, including cognitive-behavioural therapy (CBT), can teach teens to reframe their stressors and develop more adaptive coping strategies. In some cases, medication may be needed to manage extreme levels of anxiety or depression.

So back to my daughter’s friend: what could she have done to help herself? Being aware that heading out into the dark and rain could be a challenge, she could have done a quick bit of ‘revision’ before setting off. Running through the routine of getting started in the car might have made it fresher for her. As she was driving, simply being aware that she was feeling stressed could have been powerful. Acknowledging to yourself that you are feeling pressure can often give you back control; the stress is not something happening ‘to you’ anymore. Pulling over into a layby to regroup would have also been advisable too. She is a capable driver who got thrown by a challenging set of circumstances. Giving herself some physical and mental space to calm down would almost certainly have meant that she realised her error and would have been able to spot her mistake and laugh it off.

Conclusion

Executive functioning is a vital skillset for teenagers as it underpins their academic performance, social development, and overall mental well-being. Stress can have a profound impact on executive functioning in teenagers, impairing their ability to manage tasks, regulate emotions, make decisions, and concentrate. By fostering environments that reduce unnecessary stress and equipping teenagers with coping skills, we can help them navigate the challenges of adolescence more effectively and build the resilience needed for lifelong success.