How to Improve Cognitive Function (Evidence-Based Methods)

We look at what cognitive function is and how it declines with age and other factors. We then also explore how to improve cognitive function with evidence-based methods.

Cognitive function encompasses reasoning, attention, memory, language, and other factors which influence knowledge, which serves as the driving force behind your brain’s ability to process information and make decisions throughout the day. As it is so important, finding ways to improve cognitive function is vital.

Our evidence-based methods in this article work on improving brain structure and connectivity and can be fit into your everyday routine. As we age, our brain’s ability to function declines and this makes it harder to learn new information and stay sharp and focused. This article reminds you why therefore exercising the mind and keeping your brain healthy is so important.

What is Cognitive Function?

Your brain is a part of the body that is always at work. Whether you realize it or not, your brain processes information, whilst also organizing and remembering this information on a 24/7 basis. As you live your life, you might not always notice this, but it’s one of the most vital and complex organs in the human body.

The brain not only processes information, but also controls thought, emotion, touch, vision, motor skills, temperature, breathing, and everything else which regulates our body. This is why it is so important to keep it healthy and constantly improve our cognitive function.

Being able to think, learn fast, remember more, make decisions, solve problems, concentrate and focus on hard tasks are what are known as core mental abilities. This is known as your cognitive function. Cognitive function encompasses reasoning, attention, memory, language, and other factors which influence knowledge.

As soon as you wake in the morning, cognitive skills get to work, whether that’s socializing with someone, picking up the phone, or simply reading a morning email.

In the workplace, cognitive skills can help you with interpreting data, remembering team goals, paying attention during important meetings, and simply working on big projects. It might help you reach the company or individual goals and help retain new information for you to improve on the job.

In recent years, cognitive health is increasingly being recognized as a key component to overall health and wellness and therefore effort should be put into maintaining a healthy cognitive function in the brain.

To keep cognitive function, methods often include a healthy lifestyle which can improve brain structure and connectivity. As you age, the brain ages too and your capacity to learn new things, whilst also retaining them and applying them to everyday life becomes harder. This is what is known as cognitive decline and is the primary cause of premature aging.

As cognitive function is the core of our thinking and information processing abilities, factors such as environment, mood, stress, and physical health can have a major impact. To respond to a stimulus, neuron networks connect the brain to that incentive and therefore a healthy cognitive function needs healthy neurons for smooth transmissions.

Cognitive functions are not fixed and can be significantly improved through consistent application of targeted methods, which makes enhancing these abilities possible at any age through the evidence-based approaches outlined in this article.

Before we move on to those methods, it’s important to note what executive decisions are too. These are higher-level cognitive skills that ensure you live your life efficiently. They help you organize, plan, and put plans into action.

Visuospatial skills are also vital to your ability to function properly and these are skills that help your brain identify what you see. You also use these skills to interpret words you read.

Cognitive Disorders

Cognitive function can be interrupted and disrupted by a variety of factors. The most common and well-known factor is natural aging. As we age, neurons die in the brain and your brain struggles to replace them. This is called cognitive decline.

However, age is not the only reason people suffer from cognitive decline, and factors such as brain injuries can also damage cognitive function and may result in an entire change of personality.

Evidence-Based Methods to Improve Cognitive Function

The most effective methods to improve cognitive function include regular exercise, quality sleep, stress reduction, mental stimulation, social engagement, and proper nutrition, which not only enhance brain health but may also increase lifespan by keeping neural connections strong and responsive. A healthy brain will increase executive functions and keep cognitive abilities not in constant use in good condition too.

Evidence-based methods include:

Adding Exercise Into Your Routine

Adding regular exercise into your routine can be a great way to not only work out your body but also your brain.

Exercise affects cognitive function by increasing blood flow to the brain, enhancing oxygen delivery, reducing stress hormone production, and stimulating the release of chemicals that facilitate the growth of new neural connections, which directly improves memory, attention, and processing speed.

Exercise facilitates blood flow to the hippocampus and this is the part of your brain which deals with memory and therefore can be beneficial to cognitive function and remembering new information.

Exercise not only improves cognitive function but can help deal with other health conditions such as diabetes and other cardiovascular complications. It can also help clear your mind and reduce fatigue.

A study involving a group of elderly women on a strength training program for three months showed promising results. Not only did these women show improved cognitive performance but also increased levels of balance and strength.

Get Enough Sleep

Sleep impacts cognitive function by allowing the brain to consolidate memories, clear waste products, and restore neural networks, which means insufficient or poor-quality sleep directly impairs executive function, memory formation, and information processing abilities.

Research also suggests disturbances in sleep could link to physical changes in your brain which can be damaging to your cognitive function.

Lack of sleep also activates the sympathetic nervous system which can lead to a rise in blood pressure and increased secretion of cortisol. This is known as the stress hormone. People, therefore, are more irritable and stressed when they lose sleep, which can result in cognitive decline.

Reduce Stress and Depression

Stress reduction plays a crucial role in improving cognitive function by preventing the destruction of brain cells, enhancing neural connectivity, and optimizing brain chemistry, which allows for clearer thinking, better memory retention, and improved decision-making abilities.

Emotional intensity is one of the leading causes of cognitive decline and if it is not addressed, it only gets worse by the day. Worry and stress destroy brain cells which lead to increased memory loss and a decline in cognitive function.

Reducing stress can also lower levels of depression and other mental health disorders. Depression can increase cognitive problems in people as they age and therefore working on reducing this stress can slower overall cognitive decline.

Furthermore, when stress leads to chronic headaches, fatigue, and brain fog these are all factors that can affect cognitive function.

Try to establish a connection with yourself and the environment around you to free yourself of worry, stress, and depression and focus your thoughts on the outside world. Meditate, take a walk or meet a friend to help lower levels of stress and get you thinking clearly again.

Keep Your Brain Active

The brain is the intelligence center in the body and is key to everyday functioning. Keeping the mind alert through simple, fun tasks helps with sensory stimulation and can help with how to brain responds to environmental stimuli by building neuron connections based on the response the external environment needs.

As we age, neuroplasticity shuts down and as we reach our sixth decade, the brain starts to shut down the production of serotonin, dopamine, and glutamate. These are the chemicals we need for high cognitive potential.

By keeping the brain active through mental exercises, we can delay the cognitive decline that comes with the lower production of chemicals and stay mentally alert.

The exercises include learning a new language, listening or making music, playing cards, board games or electronic games, and playing puzzles. To stimulate your brain, it’s also a good idea to dive into some cultural consumption and travel.

Travel can expose people to new sights, experiences, and sounds and can build new connections in the ‘place cells’ in the brain’s memory circuits.

If travel is not an option, however, explore some new films, plays, museum tours or dine in some cultural cuisine. Seeing a foreign film, or visiting a new museum can be challenging and stimulating for your brain and you will be able to establish a new connection between neurons.

Culture can wire and rewire the brain throughout our lives to keep it healthy for as long as possible during aging.

Socializing

Dr. Kathryn Papp from Harvard University has recognized that frequent social engagements improve overall mentality and mental clarity. It can therefore improve cognitive function, especially as we age.

Socializing helps to fend off depression and social isolation that comes with loneliness and has been associated with a decline in cognitive abilities. Social life also helps people deal with stressful situations and reduce overall stress levels. This can lower the risk of dementia.

Connections can relieve the pressure of daily life to improve brain functioning and increase cognitive abilities. This can be as simple as a coffee in the park to a week-long camping trip with friends, but keeping socially engaged is one of the best ways to keep cognitive functions.

Increase Omega-3 Intake

Diet and nutrition affect cognitive function by providing essential nutrients that support brain structure, neurotransmitter production, and energy metabolism, which means consuming foods rich in omega-3 fatty acids, antioxidants, and vitamins directly enhances mental performance and protects against cognitive decline.

A healthy diet has been linked to improving cognitive function and in this diet, including Omega-3 Fatty acids is vital. Research shows that Omega-3 Fatty acids have a significant role in cognitive functions that are related to aging, dementia, and neurological complications.

Omega-3 plays a vital role in the movement of calcium and other important nutrients in and out of the cells, contraction, and relaxation of muscles, secretion of digestive enzymes and hormones, regulation of clotting, fertility, growth, and cell division. It also plays an important role in brain development and this is why including enough in your diet can help with cognitive function.

Omega-3 is present in a lot of simple foods we consume each day. These include foods such as fish, walnuts, wheat germ, spinach, seafood, and soybeans. You’re also able to buy Omega-3 in the form of a dietary supplement.

Use Caffeine

Caffeine is a psychoactive drug that can speed up cognitive function. It can also improve mental processing speed and mental accuracy. If you need an extra boost in brainpower, it’s very common to drink a cup of coffee or energy drink in the morning to boost caffeine levels, however, you can also find the drug in supplement form.

It’s important to note, however, that consuming too much caffeine can be counter-productive and can increase stress levels, anxiety, insomnia, and can affect your ability to think long-term.

Check Vitamin D Levels

Vitamin D levels are important for maintaining cognitive function and Vitamin D deficiency is more common than you might think. Vitamin D deficiency affects over 1 billion people across the globe and low levels have been linked to slower thinking skills and a decline in cognitive function.

Unless you take supplements or spend 24 hours a day in the sun, the likelihood of you having low vitamin D levels is high. You can talk to your doctor about these levels to check how low they are or order a vitamin D testing kit yourself.

Try Yoga

Yoga has been associated with not only physical fitness but also mental fitness. Scientific evidence surrounding the ancient practice has meant doctors are now recommending yoga to their patients as a form of therapy.

Regular yoga practice has been shown to improve cognitive functions concerning memory retention, delaying the onset of dementia and helping you think clearly. It can also help combat stress levels, anxiety, ADHD, and other mental health disorders such as schizophrenia. It can even reduce migraines, improve sexual performance and reduce the risk of heart disease.

Therefore, with so many health benefits as well as the ability to boost cognitive function, it’s highly recommended by healthcare professionals everywhere.

Treat Yourself to a Massage

Treating yourself to a massage isn’t going to take too much convincing. It can help you feel relaxed, improve focus throughout the rest of the day and clear your mind of any everyday stress.

Research shows that as the massage is the language of touch, it can communicate with the body to have a positive effect on cognitive function and emotion. Therapeutic massages enhance mental well-being and a relaxed mind can remember, reason, and coordinate efficiently for smooth cognitive functioning.

Targeted Techniques for Improving Specific Cognitive Skills

While general cognitive enhancement methods are valuable, targeting specific cognitive skills can yield more focused results. Each cognitive skill responds to different types of training and stimulation. Here’s how to improve specific cognitive abilities:

Reasoning and Problem-Solving

Reasoning skills form the foundation of effective decision-making. To enhance these abilities, engage in activities that require logical thinking and analysis. Chess and strategy games force your brain to anticipate multiple moves ahead, strengthening neural pathways associated with reasoning. Logic puzzles like Sudoku and nonograms also provide excellent mental exercise by requiring you to identify patterns and apply rules systematically.

For real-world application, practice breaking down complex problems into smaller components. When facing a challenge, explicitly identify the problem, gather relevant information, generate multiple solutions, and evaluate each option before making a decision. This structured approach not only solves the immediate issue but also reinforces cognitive pathways that support reasoning.

Processing Speed

Processing speed determines how quickly you can take in information, understand it, and respond. To improve this cognitive skill, try timed activities that gradually increase in difficulty. Simple exercises like quickly identifying differences between similar images or speed-reading practice can be effective starting points.

Physical exercise particularly benefits processing speed, as improved cardiovascular health enhances oxygen flow to the brain. High-intensity interval training (HIIT) has shown promising results for boosting cognitive processing speed in multiple studies.

Digital tools that require quick responses, such as reaction time games, can also help. Start with manageable difficulty levels and gradually increase the challenge as your processing speed improves.

Attention and Focus

In our distraction-filled world, attention is an increasingly valuable cognitive skill. Mindfulness meditation has been scientifically proven to enhance attention by training your brain to notice when it wanders and gently return focus to the present moment. Start with just 5 minutes daily and gradually increase your practice time.

The Pomodoro Technique—working intensely for 25 minutes followed by a 5-minute break—can also strengthen your attention muscles. Over time, you may find your ability to sustain focus improving significantly.

Eliminating multitasking is equally important. Research consistently shows that focusing on one task at a time leads to better performance and stronger attention skills. Practice single-tasking by turning off notifications and dedicating specific time blocks to individual tasks.

Memory Enhancement

Memory can be divided into working memory (holding information temporarily) and long-term memory (storing information for retrieval later). To improve working memory, practice mentally holding and manipulating information without writing it down. For example, try calculating tips without a calculator or remembering a shopping list without writing it down.

For long-term memory enhancement, utilize spaced repetition—reviewing information at increasing intervals over time. This technique has been proven more effective than cramming. Visualization techniques also strengthen memory formation; when learning new information, create vivid mental images associated with the content.

The method of loci (memory palace) technique, where you mentally place information in specific locations in a familiar setting, has been used by memory champions for centuries and remains one of the most powerful memory enhancement tools available.

Supplements to Improve Cognitive Function

Nootropics and supplements are a great way to increase cognitive function. You will be able to find these either online or at local health food stores and they are designed to enhance memory, increase creativity and keep users mentally alert.

Some common cognitive enhancer supplements people use include adaptogens, metabolics, and stimulants.

Mind Lab Pro® Universal Nootropic™

If you are looking for a supplement that is recommended by us to boost cognitive function, look no further than Mind Lab Pro which we have linked above. It has been voted as the world’s best nootropic and can improve focus, mental clarity, memory, and improve overall brain health.

When cognitive function starts to decrease, you might not feel as on top of your game as you once were. Mid Lab Pro promises to fix this and bring you back to your most productive and sharpest self. It will keep you mentally alert throughout the day and increase confidence and creativity despite the decline in cognitive function.

Add Mind Lab Pro to your daily routine to get you back on track and since it has been scientifically proven to work, you are guaranteed to see the results you want. Take just 2-4 capsules a day and expect to feel the effects in just 30 minutes.

Measuring Your Cognitive Improvement

Cognitive improvement can be measured through standardized assessment tools like Cambridge Brain Sciences and BrainHQ, self-assessment methods such as cognitive journals, and tracking performance improvements in daily activities, which provides objective data on your progress over time.

Tracking cognitive improvement provides motivation and helps identify which techniques work best for your unique brain. Without measurement, it’s difficult to know if your cognitive enhancement efforts are truly effective.

Standardized Assessment Tools

Several validated tools can help you establish a baseline and track progress:

• Cambridge Brain Sciences: Offers scientifically validated tests measuring memory, reasoning, concentration, and planning abilities. Their assessments are used by researchers worldwide and provide comparative data against population norms.
• BrainHQ: Provides both cognitive training and assessment tools with detailed progress tracking over time.
• NIH Toolbox Cognition Battery: A comprehensive assessment used in clinical settings that measures various cognitive domains. Some components are available in simplified form for personal use.

For a more accessible approach, many smartphone apps offer cognitive assessments, though their scientific validation varies. Look for those developed in partnership with academic institutions for greater reliability.

Realistic Timelines for Improvement

Cognitive enhancement requires patience. Research indicates that measurable improvements typically follow these timelines:

• Processing speed: Often shows improvement within 2-4 weeks of consistent training
• Attention: Noticeable enhancements typically emerge after 4-6 weeks of regular practice
• Working memory: Requires approximately 8-12 weeks of dedicated training
• Long-term memory: May take 3-6 months to show significant improvement
• Executive function: Often requires 6+ months of consistent effort

Remember that progress is rarely linear. You may experience rapid initial improvements followed by plateaus. This is normal and doesn’t indicate failure—it’s simply how the brain adapts to new challenges.

Self-Assessment Methods

Between formal assessments, monitor subjective improvements in daily life:

• Keep a cognitive journal noting mental clarity, focus levels, and memory performance
• Track how quickly you complete familiar cognitive tasks
• Note instances where you notice improved performance in work or daily activities
• Ask trusted friends or colleagues if they’ve noticed changes in your cognitive performance

These real-world observations often reveal improvements before they appear on standardized tests.

Age-Specific Cognitive Enhancement Strategies

Cognitive needs evolve throughout life, requiring age-appropriate approaches to brain health. What works best at 25 may differ significantly from optimal strategies at 65.

Young Adults (18-35)

Young adults typically have strong baseline cognitive function but can benefit from building cognitive reserves for later life. Focus on:

• Building complex skills: Learning musical instruments, new languages, or advanced professional skills creates cognitive scaffolding that provides resilience later in life.
• Establishing healthy habits: Prioritize sleep hygiene, as this age group often sacrifices sleep for work or social activities. Research shows that consistent sleep patterns in early adulthood correlate with better cognitive performance decades later.
• Stress management: Young adult brains are particularly vulnerable to stress-induced changes. Implementing effective stress management techniques during this period establishes neural patterns that promote resilience.
• Nutrition foundation: Emphasize omega-3 fatty acids, antioxidants, and complete proteins to support the development and maintenance of neural connections.

Middle Age (36-59)

During middle age, many begin experiencing subtle cognitive changes. Prevention becomes crucial:

• Targeted cardiovascular exercise: Research shows that aerobic exercise during middle age significantly reduces the risk of later cognitive decline. Aim for at least 150 minutes of moderate-intensity activity weekly.
• Cognitive challenge: Deliberately seek novel mental challenges that push you beyond comfortable thinking patterns. Learning skills completely different from your profession can be particularly beneficial.
• Hormonal balance: For both men and women, hormonal changes during this period can affect cognition. Regular health screenings and appropriate interventions when necessary help maintain optimal brain function.
• Work-life balance: Chronic overwork during middle age correlates with accelerated cognitive aging. Prioritizing recovery and meaningful social connections provides cognitive protection.

Seniors (60+)

Seniors should focus on maintenance and targeted intervention:

• Consistency in cognitive training: Regular, structured cognitive activities show better results than occasional intense efforts. Even 15 minutes daily of dedicated brain training produces measurable benefits.
• Social engagement: Research consistently shows that socially integrated seniors maintain cognitive function better than isolated individuals. Prioritize meaningful social interaction even when it requires effort.
• Adapted physical activity: Focus on exercises that combine physical movement with cognitive challenge, such as dance classes, tai chi, or coordinated sports appropriate for your fitness level.
• Medication review: Many common medications can impact cognitive function. Regular reviews with healthcare providers can identify and minimize these effects.
• Sensory support: Addressing vision and hearing impairments promptly helps maintain cognitive input channels. Even mild sensory impairments can accelerate cognitive decline if left unaddressed.

Digital Tools and Apps for Cognitive Training

Digital tools and apps like Cogmed, BrainHQ, and CogniFit offer scientifically validated cognitive training that adapts to your performance level, which makes them effective options among the many brain training applications available today.

Evidence-Based Digital Training Platforms

Research supports the effectiveness of several digital cognitive training tools:

• Cogmed: Focuses specifically on working memory training with programs designed by neuroscientists. Multiple peer-reviewed studies support its effectiveness, particularly for attention and working memory improvements.
• BrainHQ: Developed by a team led by Dr. Michael Merzenich, a pioneer in neuroplasticity research. Their exercises have been validated in over 100 peer-reviewed papers showing benefits in processing speed, attention, and memory.
• CogniFit: Offers personalized cognitive assessment and training programs. Their platform has been used in multiple clinical studies showing benefits for various cognitive domains.

When selecting a platform, look for those that adapt to your performance level, providing the right amount of challenge without causing frustration or boredom. Effective programs increase difficulty gradually as you improve.

Specialized Apps for Specific Cognitive Skills

For targeting particular cognitive domains, consider these specialized options:

• For attention training: Apps like Focus@Will combine music scientifically optimized to enhance concentration with timed work sessions.
• For memory enhancement: Anki and similar spaced repetition systems leverage proven memory science to optimize information retention.
• For processing speed: Games like “Dual N-Back” challenge your brain to process multiple streams of information simultaneously.
• For problem-solving: Portal-style games and complex puzzlers like “The Witness” require systematic thinking and creative approaches to obstacles.

Effective Usage Patterns

How you use these tools matters as much as which ones you choose:

• Consistency trumps duration: 15 minutes daily provides better results than occasional longer sessions.
• Cross-training works best: Rotate between different cognitive domains rather than focusing exclusively on one skill.
• Transfer requires application: To make digital training benefits transfer to real life, consciously apply the skills you’re developing in everyday situations.
• Combine with offline methods: Digital training shows the strongest results when combined with physical exercise, proper nutrition, and adequate sleep.

Remember that digital tools complement rather than replace traditional cognitive enhancement methods. The most effective approach combines technological and conventional techniques tailored to your specific cognitive goals.

Frequently Asked Questions

Your questions answered.

What are the 5 Cognitive Skills?

Cognitive skills are related to the way our brain processes and retain new information. There are 5 primary cognitive skills and these include reading, remembering, logical reasoning, reading, and attention span.

What are the Three Theories of Cognitive Development?

The three main cognitive theories are Piaget’s, Vygotsky’s, and information processing. These theories emphasize thinking, reasoning, language, and a range of other cognitive processes.

How Can I Improve My Cognitive Function?

To recap, evidence-based methods of improving cognitive function include exercise, reducing stress levels, challenging your brain, socializing, getting enough sleep, adding Omega-3 Fatty acids to your diet, keeping Vitamin D levels up, going for a massage, or to yoga class, and taking supplements.

Conclusion

To conclude, cognitive function encompasses basic brain activity such as being able to think clearly, learn fast, remember more, make decisions, solve problems, concentrate and focus on hard tasks. It involves reasoning, attention, memory, language, and other factors which influence knowledge. Methods to improve cognitive function often include a healthy lifestyle to improve brain structure and connectivity.

The methods we have included in this article can be fit into your everyday routine and are all evidence-based. As you age, your brain ages alongside you and therefore it is important to use these methods to keep it healthy and working for as long as possible and continue to constantly improve that cognitive function.