How to Train Your Brain

Learn something new.

Keep your brain stimulated and active by picking up a new habit. Practicing something new forms new neural pathways in your brain. Repeating the same action over and over strengthens these newly formed brain pathways. The more you use your brain, the better it will work. If you’re learning a new instrument, practice playing it every day. If you want to learn a new language, practice speaking with others regularly. Start with small actions and do them repeatedly to train your brain and make it a habit.

Meditate.

Practicing mindfulness meditation can improve brain function. Studies show that doing mindfulness meditation for at least 25 minutes per day can actually boost brain function and improve your cognitive abilities. To practice mindfulness meditation, get into a comfortable position, take some deep breaths, and focus on your breathing. Whenever you realize that your mind has wandered, redirect your focus back to your breath.

Use your memory.

With so much information just a quick search away, it is easy to avoid using our memory. It’s not as essential to commit things to our brain as it once was, but the practice of remembering things can improve brain function. Repetition is one of the best ways to engage your memory. Memorize a few of your closest friends’ phone numbers to exercise your memory.

Change your perspective.

Try to think about a situation from a different viewpoint or perspective. It can be as simple as thinking about why that crazy driver cut you off this morning. It’s easy to think they’re just a reckless driver, but maybe they genuinely didn’t see you there because you were in their blind spot. This will train your brain to think differently and more creatively about various situations. This can help you explore uncomfortable ideas without getting overly emotional about it.

Stop multi-tasking.

You’re more likely to make mistakes when multi-tasking. By not multi-tasking, you can train your brain to focus your attention on one activity at a time and do better work. Break up tasks into smaller blocks of time so that you can dedicate that time solely to what you need to accomplish. It is impossible to focus for hours at a time, so make sure you schedule breaks to regroup.

Read every day.

Reading a thrilling book can actually enhance your cognitive function. Reading also helps to develop language skills and increase attention spans. Try to read a little bit every day to enjoy the brain benefits. Pick up a book, magazine, or newspaper and get reading!

Exercise daily.

Exercising as little as 25 minutes a day can increase your brain function. Exercise helps you learn faster and retain information better. Make exercise a part of your daily routine to ensure you get the brain boost from your physical activity. Try joining a fitness group or starting an exercise routine with a friend to make it more fun.

Eat a healthy diet.

Your diet is important for keeping your brain healthy and functioning. Omega-3 fatty acids, vitamins, unsaturated fats, and fiber are particularly important for your brain. Eat lots of vegetables (broccoli, kale, spinach), peanuts, berries, whole grains, and fish (salmon and tuna). Drink lots of water as well to stay hydrated. Avoid anything with added sugar (particularly syrups), saturated fats, and trans fats.

Get plenty of sleep.

Sleep is absolutely essential to brain health. Some studies suggest that during sleep, your brain flushes out toxins that have accumulated during the day. It is also important for consolidating short-term memories into long-term memories. Sleep deprivation has also been linked to the development of neurodegenerative disease, so it is very important to not skip sleep. Try to get at least eight hours of sleep every night.

Maintain social relationships.

Interaction with friends and family can improve your brain health. It reduces stress levels, enhances intellectual stimulation, combats depression, and potentially slows the rate of memory decline. Having a happy marriage or successful long-term relationships gives you purpose in life and is protective against neurodegenerative effects related to age. Contact friends and family on a regular basis. Meet new people through social groups or volunteering. Get a pet to take care of and bring joy to your life.

See a doctor if you experience mental decline.

Mental decline could be a sign of something serious. If you are noticing that you are frequently forgetting things or have spells of disorientation, you may have mild cognitive impairment or be in the early stages of a more serious neurodegenerative disease (Alzheimer’s or dementia). Consult your doctor to get tested. Remember, forgetfulness can just be a sign of getting older. Unfortunately, your brain will not remain as sharp at 75 as it was at 25.

Play puzzle games.

Puzzle games can stimulate your brain. Crossword puzzles, Sudoku, anagrams, chess, and card games can all stimulate the brain and possibly improve your problem solving ability. It’s important to find a game or puzzle that you really like to do. Just like you have to go to the gym every day, you must exercise your brain every day. Incorporate a puzzle or game into your daily routine. Maybe do a puzzle on your lunch break, when you get home from work, or in bed right before you go to sleep.

Use brain training applications.

Brain training apps claim that they can improve cognitive function. The scientific community is not entirely convinced, but you can still incorporate these games into a brain training routine. There are many brain game apps to choose from so pick one that seems like a good fit for you. Some of the most popular is Lumosity and CogniFit. As with the puzzles, try to set aside time each day to use these apps. Keep in mind, some of these websites are subscription services so you may have to pay to use them.