Creating the conditions for executive functioning success
Executive functioning (EF) is a set of mental processes that involve planning, organizing and achieving goals. The neuronal networks responsible for these functions are housed (primarily) in the pre-frontal cortex area of the brain and develop slowly throughout childhood, up until the mid-20s. EF challenges are a hallmark for the diagnosis of ADHD.
I talk to many parents who struggle to support their kids with many EF tasks (homework completion, remembering schedules/belongings/logistics, keeping personal spaces tidy, handling frustration, among many others). While there are parent interventions that will contribute to developing skills in this domain, it’s also helpful to recall the basic foundations for optimal cognitive performance. These are listed below (‘The Ss of Success’) and are a handy place to start when thinking about any gaps or delays in EF skills and ways that parents may intervene to promote growth.
Sated: Nutrition plays a vital role in all aspect’s of children’s health. Some kids may be more sensitive to certain food additives/artificial dyes or deficiencies than others. In general, highly processed foods are consistently associated with decreased executive functioning in children and adolescents. This is material deserving of more time and careful review, but suffice to to say, eating a well balanced diet with fruits, vegetables, whole grains, healthy fats, proteins and paying attention to iron, vitamin D, calcium, zinc, magnesium and omega 3 fatty acids is foundational to healthy growth and development (and behavior!). This area is worth discussing with your pediatrician. There is a growing body of literature showing associations between the gut health and brain health—reach out if you’d like to review resources on this topic.
Secure: At least one secure attachment to a caring adult impacts a child’s resilience and long term outcomes, protects against adversity and is essential to healthy development. Strong parent-child connection is the foundation upon which all of the strategies we’ve reviewed can be implemented.
Sleep: Essential for optimal brain functioning. Kids ages 6-12 need ~9-12 hours of sleep and those ages 13 and up need 8-10 hours of sleep per night.
Sport: Physical activity is associated with improvements in executive function (impulse control, working memory) and attention. Play (of all kinds) is instrumental to early learning and promotes many aspects of EF development.
Sound: The vagus nerve connects the brain to major organs and serves as a central pathway of the parasympathetic nervous system, helping regulate heart rate, digestion, breathing, and the body’s “rest-and-digest” response. Steady vagal tone provides a physiological foundation for executive processes—helping kids regulate emotions, focus, and switch tasks. Polyvagal-informed strategies—like co-regulation, safe social engagement, and relaxation techniques (in which sound can be one example)—can support EF development. To learn more, consider a listen here.
Systems: Consistent, predictable environments and systems in the home are the foundation for developing EF skills.
References
Diamond, A., & Lee, K. (2011). Interventions shown to aid executive function development in children 4 to 12 years old. Science, 333(6045), 959–964. https://doi.org/10.1126/science.1204529
Garner AS, Yogman M; Committee on Psychosocial Aspects of Child and Family Health; Section on Developmental and Behavioral Pediatrics; Council on Early Childhood. Preventing Childhood Toxic Stress: Partnering With Families and Communities to Promote Relational Health. Pediatrics. 2021;148(2):e2021052582. doi:10.1542/peds.2021‑052582
Liu S, Mo C, Lei L, Lv F, Li J, Xu X, Lu P, Wei G, Huang X, Zeng X, Qiu X. Association of ultraprocessed foods consumption and cognitive function among children aged 4-7 years: a cross-sectional data analysis. Front Nutr. 2023 Oct 10;10:1272126.
Ludyga, S., Gerber, M., et al. (2020). "Systematic review and meta-analysis investigating moderators of long-term effects of exercise on cognition in children." Nature Human Behaviour, 4, 603–612. https://doi.org/10.1038/s41562-020-0851-8
Mescoloto SB, Pongiluppi G, Domene SMÁ. Ultra-processed food consumption and children and adolescents' health. J Pediatr (Rio J). 2024 Mar-Apr;100 Suppl 1(Suppl 1):S18-S30. doi: 10.1016/j.jped.2023.09.006. Epub 2023 Oct 20.
Podcast Episode with gastroenterologist Dr Robin Chutkan: https://podcasts.apple.com/pl/podcast/the-science-of-gut-health-dr-robynne-chutkan/id1087147821?i=1000713060445
Werner, E. E., & Smith, R. S. (1982). Vulnerable but Invincible: A Longitudinal Study of Resilient Children and Youth. McGraw-Hill.
