You’ve likely had days when your mind was sharp, and applying yourself to a task felt like slicing butter with a hot knife. On other days, you may feel the exact opposite. There are many factors that affect your cognitive ability and brain health, from eating a balanced diet, getting a good night’s sleep, and keeping up with physical exercise, as well as targeted memory and focus-boosting brain exercises.
If you have the motivation and desire to improve your memory and focus, there’s no shortage of brain training activities you can do—regardless of age, gender, or budget. In this article, we’ll give you an overview of six science-backed activities you can start with today.
There’s no one-size-fits-all when it comes to memory and brain function-boosting activities, but there are some scientifically proven methods to enhance cognitive function that you can try. You might even discover they have added value benefits in addition to their contribution to your cognitive fitness.
Here are six of them:
Mindfulness meditation is one of the oldest brain training exercises in existence, and has been proven by modern neuroscience to be one of the most effective ones.
Playing games and solving puzzles has been proven to stimulate the brain and enhance cognitive functions, regardless of the type of game or puzzle.
It’s not only memory-based games that can boost your ability to store and retrieve information with greater accuracy and speed. Research shows that almost any type of gaming activity is good for your brain, especially among older adults. Games and puzzles are also fun, so there is no downside to adopting them as a hobby.
Examples of games that have been shown to enhance cognitive function and memory include:
The link between physical well-being and cognitive function is nothing new, but the volume of scientific evidence supporting it has increased in recent years.
Exercise doesn’t have to be intensive to contribute to cognitive function, nor does it have to be boring or lonely.
However, one variable that makes exercise especially beneficial to training your brain for memory and focus is where you exercise. According to one study, exercising outdoors in natural environments is more effective than indoor exercise.
Language learning is a great way to train your brain and improve your memory while gaining a new skill and offering a glimpse into a previously unfamiliar culture. Studying a new language activates recall and memorization skills, regardless of the medium used— whether it’s classes or apps like Duolingo.
You can train your brain to boost memory and other cognitive functions in your free time by engaging in what scientists define as cognitively stimulating leisure activities (CSLAs). These activities include reading, playing games, writing, and working on hobbies or projects.
According to one eight-year-long study, participants 50 and older with mild cognitive impairment (MCI) showed that those who participated regularly in CSLAs had better cognitive function compared to those with medium or low participation. They performed especially well in tests of memory, working memory, attention, and processing speed.
For the best results, studies recommend versatility rather than intensity of participation. According to one study, participation in a variety of lifestyle activities was more predictive than frequency or level of cognitive challenge.
Neuroscientists have studied some hobbies and found evidence of physical changes in an individual's neurochemistry as a result of engaging in specific hobbies over others. For example, one study saw gardening activities significantly increase the levels of brain nerve growth factors.
Advances in neuroscience, research, and technology have paved the way for specialized cognitive training tools. These include applications and games designed to enhance skills like memory, offering a targeted approach to cognitive development.
Like many other organs in our bodies, our brains can be trained. Using your brain to solve problems, play games, and learn new things helps preserve and improve cognitive abilities like memory and focus. Much like physical training, you’ll get the most benefit when introducing various exercises into your routine and customizing your brain workout routines to maximize performance in a measurable way.
One of the challenges we all face when trying to introduce new activities to our routines is finding the time. Signing up, scheduling, booking, traveling to the activity location, and other overhead of attending courses and classes can often make these important brain exercise activities too resource-consuming. Fortunately, there are many activities you can do at home with just a few minutes of free time, like mindfulness meditation and specialized brain-training programs, like those offered by Mastermind.
Developed on the basis of cutting-edge neuroscientific research, Mastermind’s Cognitive Training program leverages the power of virtual reality (VR) and gaming to enhance cognitive skills, including memory and focus. Using adaptive technology, the games and exercises match your skill level and gradually challenge you as you improve over time.