Wednesday Wisdom

How to nurture your executive function

Executive function is bandied about within social media as the new disorder of the masses. This is really frustrating to me as what people are describing as an illness are symptoms of distress and side effects of 21st century western living!

Strengthening your connection to the prefrontal cortex, which is crucial for executive functions like decision-making, problem-solving, and impulse control, involves various activities that promote brain health, executive and cognitive function.

Here are some strategies for you to consider to increase your prefrontal cortex connection:

Resist Instant Gratification: Practice delaying gratification to strengthen willpower and self-control, which are linked to the prefrontal cortex.

Go Beyond Your Comfort Zone: Regularly challenge yourself with new tasks or situations that require self-discipline and perseverance.

Learn New Material: Engage in continuous learning to form new neural connections. This could include reading, taking up a new hobby, or learning a new language.

Physical Exercise: Regular aerobic exercise can improve blood flow to the brain and enhance cognitive functions.

Mindfulness Practices: Activities like meditation and yoga can help improve focus, attention, and emotional regulation.

Healthy Diet: A balanced diet rich in nutrients supports overall brain health and cognitive abilities.

Adequate Sleep: Quality sleep is essential for cognitive processes and overall brain function.

Social Interaction: Engaging in meaningful social activities can stimulate the brain and improve cognitive control.

Delayed gratification is certainly something that maketing and advertising do not want you to have but is such a good technique to supporting executive function.

It really is a valuable skill that can help you achieve long-term goals and improve self-control.

Here are some strategies to help you delay gratification:

Start Small: Begin with easily achievable goals to build confidence, like waiting a few minutes before indulging in a treat.

Set Clear Goals: Define what you want to achieve by delaying gratification and remind yourself of these goals regularly.

Establish Motivation: Identify your values and how they relate to your goals. This can help you stay focused and resist temptations.

Develop a Plan: Break down your goals into actionable steps and create a routine that incorporates these steps.

Use Visual Cues: Create reminders of your goals and the benefits of achieving them to keep you motivated.

Monitor Distractions: Be aware of what usually distracts you and use tools or apps to limit your exposure to these distractions.

Reward Yourself: Set up a reward system for when you successfully delay gratification, reinforcing the positive behaviour.

Seek Support: Let friends and family know about your efforts and ask for their encouragement and support.

By incorporating these practices into your daily routine, you can help strengthen the prefrontal cortex and improve its connectivity, leading to better executive function and cognitive performance.

If you want to understand more about the prefrontal cortex check out my podcast episode ‘A love-cast to the pre frontal cortex’ HERE

Remember, consistency is key, and it’s important to find activities that you enjoy and can stick with over time.

I would love you all to love your pre frontal cortex like I do. Let us all have more thinking, less reactive feeling.

“One of the strongest conviction of delayed gratification is to convince people to have faith in the truth.”