that enable us to plan, focus attention, remember

這使我們能夠成功地計劃，集中注意力，記住

instructions, and juggle multiple tasks successfully.

指示，並同時處理多個任務。

We can distinguish between three components:

我們可以區分成三個部分：

1. Working memory,

1. 工作記憶

2. Inhibitory control and

2.抑制控制

3.Cognitive flexibility.

3.認知靈活性

All 3 are interlinked and influence each other.

他們相互關聯，相互影響。

Psychologist Deborah Phillips from Georgetown University,

喬治城大學的心理學家Deborah Phillips，

calls it the "air traffic control system" of our brain.

將執行功能稱之為我們大腦的“空中交通管制系統”。

Like an air traffic control system has to manage lots of airplanes

像空中交通管制系統一樣 需要管理很多飛機

departing and landing with perfect timing,

以完美的時間出發和著陸，

we have to manage a lot of information and distractions simultaneously.

我們必須同時管理大量信息和干擾。

Without good executive functions, disaster strikes.

如果沒有良好的執行功能，災難就會來襲。

Let's look at three different components:

讓我們看看三個不同的部分：

The Working memory is responsible for processing information.

工作記憶負責處理信息。

If well developed, it allows us to manage

如果發展良好，它可以讓我們同時管理

multiple chunks of information at the same time.

多項信息。

Complex tasks can be solved and deep ideas understood.

可以解決複雜的任務並讓我們理解深奧的想法。

Without much of it, our intelligence is limited.

如果沒有工作記憶，我們的能力是有限的。

Inhibitory control describes our capability to concentrate,

抑制控制描述了我們的專注能力，

regulates our emotions

調節我們的情緒

and controls our behaviour during stressful situations.

並在有壓力情況下控制我們的行為。

It's an essential skill if we want to change a childhood habit.

如果我們想要改變童年的習慣， 這是一項必不可少的技能。

Without it, we might have trouble to control our behavior

沒有它，我們可能無法控制我們的行為

and can come across as "weird."

並且可以說是“怪異的”。

Cognitive flexibility is the ability to adapt new tasks

認知靈活性是快速適應新任務的能力

quickly and to change our perspective.

和改變我們的觀點的能力。

If we have little of it, we can't adapt,

如果我們只有很少認知靈活性， 我們無法適應，

get stuck in old thoughts and have tunnel vision.

會陷入舊思想並擁有狹窄的視野。

We come across as stubborn and uncooperative.

我們會被當成頑固和不合作。

To demonstrate their roles,

為了展示他們的角色，

let's compare two imaginary teenagers: Ann and Jay.

讓我們比較兩個想像中的青少年：Ann和Jay。

Ann is a working memory monster.

Ann是一個工作記憶怪物。

She can keep lots of ideas in her mind at the given time

她可以在指定的時間內記住很多想法

and mentally buffers digits to calculate them in her head.

亦可以在腦海裡計算。

Even if she gets interrupted or feels a change of emotions,

即使她被打斷或感覺到情緒發生變化，

she realizes, but is still able to continue what she had started.

但仍然能夠繼續她正在做的事。

Jay's working memory is tiny.

Jay的工作記憶很小。

What Ann solves in her head,

當Ann可以在腦海中解決了問題，

he has to write down.

Jay必須寫下來。

It's hard for him to read complex sentences

他很難讀出複雜的句子

or follow a longer train of thought.

或遵循更長的思路

He gets distracted easily and starts thinking about something else.

他很容易分心， 並開始思考其他事情。

At school, Ann is an Inhibitory Control Genius.

在學校裏，Ann是一個抑制控制的天才。

She is fully in charge of her emotions

她完全掌控自己的情緒

and how they are expressed in her behavior.

以及怎樣在行為中表達情緒。

If a teacher loses his temper,

如果老師發脾氣，

she remains calm and friendly.

她仍然保持冷靜和友好。

It's easy for her to focus for long periods of time.

她很容易長時間專注。

As a result, her work is good and the feedback on it is positive.

結果，她的表現很好， 亦收到正面的評價。

Jay's emotions instantly express themselves in his behavior,

Jay的情緒瞬間在 他的行為中表達出來，

which he often fails to control.

他經常無法控制自己的情緒。

He can get distracted easily

他很容易分心

and hence he has difficulties to finish what he started.

因此他很難完成他開始的工作。

His work remains mediocre.

他的工作表現仍然平庸。

This can lead to negative feedback and a lower self esteem.

這可能會導致負面回應和 較低的自尊心。

Ann's cognitive flexibility is great.

Ann的認知靈活性很棒。

She can change her perspective

她可以改變自己的觀點

and find ways around roadblocks.

並找到解決問題的方法。

At school she adjusts from one subject to the other in the speed of light.

在學校，Ann可以從一個科目 光速地調整到另一個科目。

Jay has problems to solve problems,

Jay有解決困難的問題，

because his thinking is inflexible.

因為他的思想不靈活。

To change his perspective in response to constructive criticism,

他需要很多精力

takes a lot of his mental energy.

去改變他的觀點以回應有建設性的批評，

Even simple tasks, like switching from talking to listening is hard for him.

即使是簡單的任務，比如從說話轉換 成傾聽對他來說很難。

Others can find this annoying.

其他人會覺得Jay很煩人。

Executive function develops mainly during the first 5 years of our lives.

執行功能主要於我們5歲前發展。

A caring, playful and nourishing childhood

一個充滿關懷，調皮和滋養的童年

is our best bet to increase them.

是增加它們最好的籌碼。

Free play trains our inhibitory control

遊戲可以培我們的抑制控制

and games practice our working memory.

遊戲可以練習我們的工作記憶。

Playing an instrument trains our brain to process the notes,

演奏樂器訓練我們的大腦去處理音符，

and to coordinate the right and the left hand simultaneously.

並同時協調右手和左手。

If others are listening, we learn to control our emotions.

如果其他人在聽，我們學會控制 我們的情緒。

Movement is great as well [P].

運動也很有幫助。

In football each situation is new,

在足球中，每種情況都是新的，

ball possession requires quick decisions

控球需要快速的決定

and builds cognitive flexibility.

並建立認知靈活性。

One study showed that kids that walked barefoot each day for just 16 minutes,

一項研究顯示，每天赤腳走路16分鐘的孩子，

improved their working memory.

能改善了他們的工作記憶

Because when they do, they need to keep many things in mind.

因為當他們這樣做時，他們需要記住很多的事情。

With a lot of practise as kids,

隨著童年時的大量練習，

we become real executives of our own mind.

我們成為了自己腦中的真正管理者。

This then allows us to excel in teams

這樣就可以讓我們在團隊中脫穎而出

and help solve some of the world's more complex problems.

並幫助解決世界上比較複雜的問題。

And since we are able to focus on them for a long period and don't give up easily,

因為我們能夠長期專注它們並且不容易放棄，

success is just a matter of time.

成功只是時間問題。

THOSE OF YOU WHO HAVE SOME EXECUTIVE FUNCTION,

那些有一些執行功能的人，

CAN NOW MAXIMIZE THEIR LEARNING FROM THIS VIDEO.

現在可以從這個視頻學習改善執行功能。

JUST TURN OFF YOUTUBE, TAKE OUT PEN AND PAPER,

關閉YOUTUBE，拿出筆和紙，

AND SUMMARIZE THE CONCEPT IN YOUR OWN SIMPLE LANGUAGE.

並用您自己的文字概括所學的概念。

IF YOU FAIL THIS TIME, TRY AGAIN AND THEN DO IT.

如果你這次失敗了，請再試一次。