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Have you ever wondered what allows us to plan for the future, control impulses, and understand other people's emotions? The answer lies in a region of our brain called prefrontal cortex. Located in the frontal part of the cerebral lobes, the prefrontal cortex is fundamental to functions that make us human: from the ability to make complex decisions to the ability to manage our emotions.

In this article, we'll explore the role of the prefrontal cortex in self-control, decision-making, and emotional intelligence. We'll also discuss how to strengthen this brain region to improve our quality of life.

Prefrontal Cortex: The CEO of the Mind

Scientists call the tasks performed by the prefrontal cortex of executive functionsAfter all, this region of the brain acts as a "director" or "CEO" of the mind, coordinating and managing complex processes involving planning, decision-making, impulse control, and emotional regulation.

Just as a company executive oversees different departments to ensure everything runs efficiently, the prefrontal cortex orchestrates different areas of the brain, ensuring that our actions are well planned and aligned with our long-term objectives.

Main executive functions:

1. Planning and Organization – Allows you to anticipate future events and structure actions to achieve goals.
2. Decision Making – Assess risks and benefits before acting.
3. Inhibitory Control – Regulates impulses and prevents harmful automatic reactions.
4. Cognitive Flexibility – Adapts thoughts and strategies as new information emerges.
5. Working Memory – Maintains and manipulates temporary information for immediate use.
6. Emotional Self-Regulation – Helps to deal with emotions in a rational and controlled way.

It is the last area of the brain to develop

THE prefrontal cortex is the last area of the brain to fully develop. Therefore, this process occurs gradually and is only completed around 25 to 30 years old. That development late development explains why adolescents and young adults often exhibit greater impulsivity and difficulty making complex decisions.

Why does its development take so long?

1. Slow myelination process – Myelination, which improves the efficiency of neural connections, occurs over years, making communication between neurons faster and more effective.
2. Synaptic pruning – During childhood and adolescence, the brain undergoes a process called synaptic pruning, eliminating rarely used connections and strengthening the most important ones.
3. Need for experience and learning – Because the prefrontal cortex regulates complex skills like planning, impulse control, and emotional self-regulation, it needs continuous learning and experience to fully mature.

Consequences of late development

• Greater impulsivity in youth – The limbic system (involved with emotions) matures before the prefrontal cortex, making young people more likely to act emotionally without considering consequences.
• Improved planning and self-control skills in adulthood – As he matures, decision-making becomes more rational and future-oriented.
• Importance of education and environment – Positive experiences, such as good habits, education, and intellectual stimulation, help strengthen this region and promote healthy development.

The prefrontal cortex and self-control

Imagine yourself in traffic, driving fast, and a driver recklessly cuts in front of you. At first, your first reaction might be to speed up and confront them, but what stops this impulsive action? Your prefrontal cortex. It acts as a brake, regulating your impulses and allowing you to reflect on the consequences before reacting. In other words, without an active prefrontal cortex, we would be more likely to act instinctively, without considering the long-term impacts.

Then there's the issue of discipline. After all, it's not just a matter of willpower; it has a neurological basis. Thus, its healthy development helps us set goals and follow plans to achieve them. On the other hand, dysfunctions in this area can lead to impulsive behavior and a lack of focus. Therefore, cultivating habits that strengthen it is essential for a disciplined life.

Another important point is that the prefrontal cortex not only helps us avoid that traffic jam, but also plays a crucial role in other areas of life. Thus, in the financial realm, it helps us resist impulsive purchases, promoting wiser economic decisions. On the other hand, emotionally, this region allows us to manage reactions, avoiding outbursts of anger or uncontrolled sadness.

Decision making: how does the prefrontal cortex work?

Every decision we make, from choosing what to wear to changing careers, involves the prefrontal cortex. It evaluates options, weighs pros and cons, and guides us toward the most rational choice. This analytical capacity is what sets us apart from other species and allows us to navigate complex situations.

On the other hand, not all decisions pass through the prefrontal cortex's scrutiny. Some are automatic, based on habits or reflexes. For example, when driving a familiar route, many actions are almost automatic. However, when faced with a new or challenging situation, the prefrontal cortex kicks in, ensuring that our responses are appropriate and well-considered.

Situations stressful can impair your function, leading to hasty or inappropriate decisions. Therefore, stress management techniques, such as mindfulness and physical exercise are essential to keep this region of the brain operating optimally.

Emotional intelligence and social connections

Our ability to understand and share the feelings of others, known as empathy, is closely linked to the prefrontal cortex. Thus, it helps us interpret facial expressions, tones of voice and other social cues, facilitating harmonious interactions and healthy relationships.

Furthermore, people with a well-developed prefrontal cortex tend to better manage their emotions, which is crucial in both their personal and professional lives. After all, the ability to remain calm under pressure, resolve conflicts effectively, and demonstrate empathy are skills valued in any environment.

The good news is that the brain is plastic, meaning it can be reshaped throughout life. Thus, practices such as meditation, continuous learning, and positive social interactions can strengthen the prefrontal cortex, enhancing our emotional intelligence and ability to connect with others.

How to strengthen the prefrontal cortex

THE mindfulness, or mindfulness, is the practice of being present in the moment, aware of your thoughts and feelings, without judgment. Studies show that the practice of mindfulness can increase the activity and even the volume of the prefrontal cortex, improving functions such as attention, memory and emotional regulation.

Furthermore, just as we exercise our muscles, our brains also benefit from exercise. Thus, activities that challenge the mind, such as puzzles, reading, and learning new skills, can strengthen the prefrontal cortex, improving our planning and problem-solving abilities.

Similarly, a healthy lifestyle is essential for optimal prefrontal cortex function. adequate sleep It allows for the retrieval and consolidation of memories, just as a balanced diet provides the nutrients necessary for brain health. And regular physical activity increases blood flow to the brain, promoting neurogenesis and the overall health of the prefrontal cortex.

How bad habits harm this brain region

The prefrontal cortex can be strengthened with good habits, but it can also be harmed by poor daily choices. Similarly, chronic stress, for example, releases high levels of cortisol, which can deteriorate this region of the brain over time. Similarly, excessive alcohol and drug consumption impairs the prefrontal cortex's ability to regulate impulses and make rational decisions.

Furthermore, lack of sleep has a direct impact on executive function. Studies show that poor sleep reduces activity in the prefrontal cortex, making people more impulsive and less able to plan their actions. Similarly, a diet low in essential nutrients, such as omega-3s and antioxidants, can compromise the health of this brain region.

Another detrimental factor is overexposure to digital distractions. Excessive use of social media, constant notifications, and passive consumption of fragmented content reduce the ability to concentrate and impair the development of sustained attention, an essential function of the prefrontal cortex.

Therefore, avoiding these harmful habits is as important as adopting practices that strengthen this area of the brain.

In short…

The prefrontal cortex is one of the most fascinating regions of the human brain, essential for self-control, decision-making, and emotional intelligence. It allows us to resist impulses, plan for the future, understand our emotions, and better connect with others.

However, this region can be weakened by stress, lack of sleep, poor diet, and excessive digital distractions. Fortunately, we can strengthen it through practices such as mindfulness, cognitive exercises, physical activity and a balanced diet.

Therefore, taking care of your prefrontal cortex is essential, and you not only improve your ability to make decisions and regulate emotions, but you also pave the way for a more balanced and successful life.

Recommended reading:

The High-Performance Brain – Luiz Fernando Garcia (Author)

The Power of the Prefrontal Cortex: How the Brain Shapes Our Decisions and Emotions Emotional Intelligence and the Pre-Frontal Cortex (English Edition) – Pedro Agüero Vallejo (Author)

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Galapagos Games Cortex Board Game, Galapagos, Multicolor

Image: Freepik