2024 BACN Mid-Career Prize Lecture Adaptive behavior requires the ability to focus on a current task and protect it from distraction (cognitive stability), and to rapidly switch tasks when circumstances change (cognitive flexibility). How people control task focus and switch-readiness has therefore been the target of burgeoning research literatures. Here, I review and integrate these literatures to derive a cognitive architecture and functional rules underlying the regulation of stability and flexibility. I propose that task focus and switch-readiness are supported by independent mechanisms whose strategic regulation is nevertheless governed by shared principles: both stability and flexibility are matched to anticipated challenges via an incremental, online learner that nudges control up or down based on the recent history of task demands (a recency heuristic), as well as via episodic reinstatement when the current context matches a past experience (a recognition heuristic).