What Executive Functioning Actually Looks Like in Real Life

When people hear the term executive functioning, it can sound abstract or overly technical. But really, executive functioning (EF) is just a set of mental skills we use every single day to plan, organize, focus, and follow through. These skills are what help us move from having a thought to taking action.

So, what does executive functioning actually look like in real life? Let’s break it down with everyday examples:

Middle School: Managing Homework

• Planning: A 7th grader looks at their math packet and science reading assignment. They decide to do math first because it takes longer, then reward themselves with the shorter science task.

• Time Management: They set a timer for 25 minutes of focused work, then take a 5-minute break.

• Organization: They keep track of which assignments go in which folder so nothing gets lost between school and home.

• Self-Monitoring: Midway through, they realize they’re zoning out and adjust by moving to a quieter spot.

High School: Juggling Extracurriculars

• Task Initiation: A high school junior comes home from soccer practice and starts their English essay, even though Netflix is calling.

• Prioritization: With a test, an essay, and club responsibilities, they decide the test tomorrow comes first, and the club prep can wait until the weekend.

• Flexibility: Practice runs late, so they shuffle their study plan instead of giving up completely.

• Goal-Directed Persistence: Even when they’d rather scroll TikTok, they push through because they know finishing the essay means less stress later.

College: Balancing Independence and Responsibility

• Planning and Organization: A college sophomore maps out their semester using a digital calendar, marking deadlines for midterms, papers, and projects alongside club events.

• Time Management: They divide studying into chunks so they don’t cram the night before an exam.

• Prioritization: Faced with choosing between a party and finishing a paper due the next morning, they decide to finish the paper first, then celebrate after.

• Self-Advocacy: They email a professor to ask for clarification on an assignment instead of staying stuck.

Young Adulthood: Entering the Workforce

• Task Initiation: A new graduate starts updating their résumé and applying to jobs instead of procrastinating.

• Organization: They manage bills, job applications, and social life by keeping a running to-do list.

• Flexibility: When a project at work changes directions last minute, they adapt quickly without panicking.

• Emotional Regulation: They handle constructive criticism from a boss without shutting down.

Parenthood: Managing a Family

• Planning: A parent keeps track of school pick-ups, soccer practice, and dinner prep by using a shared family calendar.

• Working Memory: Remembering to grab the diaper bag, snacks, and homework folder before leaving the house.

• Inhibition: Staying calm and patient when their child refuses to put on shoes in the morning.

• Problem-Solving: Finding a creative way to juggle overlapping work meetings and their child’s doctor appointment.

Everyday Life: Beyond School and Work

Executive functioning doesn’t just show up in academics or careers. It’s in:

• Remembering to pay a bill on time (working memory)

• Adjusting when traffic makes you late (flexibility)

• Deciding to exercise after work instead of binging TV (goal-directed persistence)

Why It Matters

Executive functioning skills are the “behind the scenes” tools that make success possible — whether in school, work, parenthood, or just life. By noticing when and how these skills show up, we can start to strengthen them intentionally and use them to build more balance, focus, and fulfillment.