7 Effective brain training techniques for every age

Our brain health, in an era defined by constant information flow and rapidly evolving technology, is important. The significance of brain training and maintaining cognitive acuity, regardless of age, has become increasingly evident. 

Just as physical exercise contributes to our overall well-being, engaging in brain training has emerged as an essential practice for ensuring mental vitality.

What techniques can you use to train your brain?

Unlocking the full potential of the human mind is an endeavor that transcends age, offering a journey of continual growth and cognitive empowerment. 

This comprehensive guide explores seven dynamic brain training techniques, each tailored to every stage of life, providing a roadmap to enhance cognitive abilities and foster lifelong mental well-being.

1. Cognitive CrossFit

Cognitive CrossFit involves engaging in activities that require the coordination of multiple cognitive functions, such as memory, attention, problem-solving, and decision-making [1]. This technique is rooted in the concept of neuroplasticity, where the brain rewires itself in response to new challenges.

How does Cognitive CrossFit work?

  • Multitasking challenges

Cognitive CrossFit often involves multitasking exercises. This can include activities like solving math problems while listening to a podcast or cooking while practicing a new language. These tasks require your brain to switch between different cognitive processes rapidly.

  • Adaptive learning

Start with manageable tasks and gradually increase complexity as you improve. For example, you might begin by juggling two tasks and then progress to more intricate combinations.

  • Diverse activities

Incorporate a variety of activities into your routine. This can range from mental puzzles to physical exercises that require cognitive engagement, like dance routines or certain types of yoga.

Benefits of Cognitive CrossFit

  • Improved cognitive flexibility: Adapting to different tasks enhances your brain’s ability to switch between tasks efficiently, promoting cognitive flexibility.
  • Enhanced working memory: Multitasking challenges demand the use of working memory, improving your capacity to hold and manipulate information.
  • Better problem-solving: Juggling multiple tasks sharpens your problem-solving skills as your brain learns to find solutions quickly.
  • Attention enhancement: Cognitive CrossFit requires focused attention, which can lead to improved sustained attention in other aspects of life.
  • Neuroplasticity boost: Engaging in diverse cognitive challenges stimulates neuroplasticity, rewiring your brain for optimal performance.
benefits of cognitive crossfit

2. Neurobics

Neurobics is a concept that challenges the brain by engaging the five senses in unusual and unexpected ways. The goal is to break free from habitual patterns and create new neural connections, fostering mental agility and creative thinking.

How does Neurobics work?

  • Sensory novelty

Engage your senses in unconventional ways. For example, try using your non-dominant hand for daily tasks, blindfold yourself while identifying objects, or immerse yourself in unfamiliar scents.

  • Environmental changes

Alter your surroundings to stimulate your senses. Rearrange furniture, experiment with different lighting, or introduce new textures to your environment.

  • Mental associations

Connect unrelated concepts to challenge your brain’s pattern recognition. For instance, try associating a color with a specific taste or a scent with a particular memory.

Benefits of Neurobics

  • Enhanced cognitive flexibility: Neurobics forces your brain to adapt to new sensory experiences, promoting cognitive flexibility and the ability to think outside the box.
  • Strengthened neural connections: By engaging multiple senses simultaneously, you create robust neural pathways, optimizing brain communication.
  • Boosted memory: Neurobics challenges memory recall by attaching unfamiliar sensory experiences to information, making it more memorable.
  • Improved mood and creativity: Novel sensory experiences trigger the release of dopamine, enhancing mood and fostering creative thinking.
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3. Memory palace technique

The Memory Palace technique leverages spatial memory to enhance the recall of information. It involves mentally placing the information you want to remember within a familiar physical location, like a palace or a route you’re familiar with. 

As you mentally traverse this space, you retrieve the information tied to each location.

How does the memory palace technique work?

  • Choose a familiar location

Select a place you know well, whether it’s your home, a favorite park, or even a fictional setting.

  • Create associations

Associate the information you want to remember with specific locations within your chosen space. Make the associations memorable and vivid.

  • Walk through your palace

Mentally move through your Memory Palace, recalling the information tied to each location. Visualize each scene as you go.

Benefits of memory palace and visualization

  • Enhanced memory: The technique exploits spatial memory, making recall easier and more efficient.
  • Creative visualization: Creating detailed mental scenes fosters creative thinking and imaginative engagement.
  • Applicability to various fields: This technique is versatile and can aid in memorizing lists, speeches, foreign vocabulary, and more.
  • Engagement of multiple senses: Visualization involves multiple senses, creating a more robust memory trace.

4. Mindfulness meditation

Mindfulness meditation involves immersing yourself in the present moment, and acknowledging your thoughts, feelings, and sensations without judgment [2]. It emphasizes cultivating a non-reactive awareness of your experiences.

How does mindfulness meditation work?

  • Find a quiet space and sit comfortably

Choose a quiet and comfortable space where you won’t be interrupted. Sit in a relaxed but attentive posture, whether on a cushion or a chair.

  • Focus on breath

Direct your attention to your breath. Observe its rhythm and the sensation of inhalation and exhalation.

  • Acknowledge thoughts and expand awareness

When your mind wanders (as it inevitably will), gently bring your focus back to your breath without self-criticism. Gradually expand your awareness to your body, emotions, and surroundings.

Benefits of mindfulness meditation

  • Enhanced focus: Mindfulness meditation sharpens your ability to sustain attention on the present moment, which carries over to other tasks.
  • Stress reduction: Regular practice can reduce stress and promote a sense of calm, improving overall cognitive function.
  • Emotional regulation: Mindfulness cultivates emotional intelligence by fostering awareness of your emotions and enabling thoughtful responses.
  • Neuroplasticity: Consistent practice reshapes the brain’s structure, enhancing areas related to attention, empathy, and emotional regulation.

5. Learning new skills

The brain thrives on novelty and challenge. When we embark on a journey to learn something entirely new, whether it’s playing a musical instrument, painting, or mastering a foreign language, we are creating fertile ground for cognitive growth and transformation.

How does it work?

  • Select a skill then start from scratch

Choose a skill that genuinely interests you. The intrinsic motivation will keep you engaged and committed. Begin with the basics, even if you’re initially unsure or clumsy. Building a strong foundation is crucial.

  • Progressive challenges

As you gain proficiency, gradually increase the complexity of the tasks. Each challenge stimulates neural pathways and fosters adaptation.

  • Embrace mistakes

Mistakes are a natural part of the learning process. Embrace them as opportunities for growth rather than obstacles.

Benefits of learning new skills

  • Neuroplasticity: The brain rewires itself as you learn, creating new connections and strengthening existing ones.
  • Cognitive reserve: Learning new skills contributes to building cognitive reserve, which can help protect against cognitive decline.
  • Enhanced memory: Mastering a skill involves memorizing steps, patterns, or information, sharpening your memory retention abilities [3].
  • Increased confidence: As you progress and achieve milestones, your self-confidence and self-esteem receive a significant boost.

6. Mental agility exercises

Physical exercise isn’t limited to the realm of muscles and cardiovascular health; it profoundly influences brain function as well. The increased blood flow and oxygen supply to the brain during exercise contribute to cognitive enhancements that extend beyond the gym.

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How do mental agility exercises work?

  • Aerobic exercise

Activities like jogging, swimming, or dancing increase blood flow, promoting the growth of new neurons and fostering neuroplasticity.

  • Strength training

Resistance exercises improve cognitive function by enhancing brain-derived neurotrophic factor (BDNF), a protein linked to learning and memory.

  • Coordination and balance

Activities requiring coordination, like yoga or tai chi, engage multiple brain regions, enhancing neural connectivity.

  • Release of neurotransmitters

Physical exercise stimulates the release of endorphins, dopamine, and serotonin, which enhance mood and cognitive function.

How do mental agility exercises work?

Benefits of physical exercise for mental agility

  • Enhanced cognitive function: Regular exercise improves attention, working memory, and executive function, contributing to sharper cognitive abilities.
  • Stress reduction: Physical activity acts as a stress reliever, reducing cortisol levels and promoting a calmer state of mind.
  • Neuroprotective effects: Exercise may help delay cognitive decline and reduce the risk of neurodegenerative diseases.
  • Improved sleep: Quality sleep, essential for cognitive function, often improves with regular physical activity.

7. Social brain

The brain is wired for social connection [4]. Human interaction involves complex processes that stimulate various brain regions, triggering a cascade of cognitive and emotional responses.

How does it work?

  • Group activities

Engaging in group activities, discussions, and games stimulates social cognition and requires active participation and quick thinking.

  • Conversations and collaborative tasks

Meaningful conversations challenge memory, attention, and language skills, fostering cognitive engagement. Collaborating on projects or solving problems with others enhances cognitive flexibility and creativity.

  • Empathy and emotional intelligence

Interacting with others cultivates emotional intelligence, which involves understanding and managing emotions, a key aspect of cognitive well-being.

Benefits of social engagement and brain stimulation

  • Cognitive resilience: Regular social engagement builds cognitive resilience, enabling you to adapt and cope with cognitive challenges.
  • Memory enhancement: Engaging in conversations and storytelling exercises memory recall and enhances communication skills.
  • Mood enhancement: Positive social interactions trigger the release of oxytocin and serotonin, reducing stress and fostering a positive mood.
  • Brain health in seniors: For older adults, maintaining social connections has been linked to a reduced risk of cognitive decline and dementia.


In the journey of life, the quest for cognitive enhancement is a pursuit that spans generations. From the exuberance of youth to the wisdom of old age, our minds hold infinite potential for growth, adaptation, and resilience. 

The seven effective brain training techniques explored in this article serve as gateways to unlocking this potential, offering a comprehensive toolkit that transcends age barriers.


Can brain training prevent cognitive disorders like Alzheimer’s?

While brain training can improve cognitive function and support brain health, it’s important to note that it might not outright prevent cognitive disorders like Alzheimer’s. 

Are there any age restrictions for specific brain training techniques?

Most brain training techniques are adaptable for various age groups. However, it’s essential to consider individual preferences, abilities, and health conditions. Some techniques might need to be modified based on age, cognitive abilities, and physical limitations

How long does it take to see noticeable results from brain training?

The timeframe for seeing noticeable results from brain training can vary widely. Some people might experience improvements in a matter of weeks, while others might take longer. Consistency and regular practice are key factors in achieving meaningful cognitive enhancements.

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[1] https://adamascrossfit.com/the-benefits-of-crossfit-for-mental-focus/
[2] https://www.heretohelp.bc.ca/wellness-module/wellness-module-11-mindfulness
[3] https://irisreading.com/how-do-you-train-your-memory-like-a-memory-champion/
[4] https://fs.blog/why-our-brains-are-wired-to-connect/

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