30 Brain Exercises to Protect and Bolster Cognitive Health

Your brain is like a muscle. The more you challenge it with brain exercises, the stronger and more agile it becomes.

In today’s fast-paced world, staying mentally sharp is just as important as staying physically fit. Brain exercises can sharpen memory, boost focus, stimulate creativity and delay cognitive decline.

Neuroscientists have found that regular mental stimulation helps form new neural connections, keeping the brain flexible and resilient against aging and disease. In fact, research has shown that consistent mental stimulation strengthens neural pathways and promotes neuroplasticity, the brain’s ability to reorganize and adapt.

Whether you’re young or old, student or professional, it’s never too early (or too late) to strengthen your mind.
Let’s explore the top 30 brain exercises, their specific benefits, how to do them and the science backing their power.

Brain exercises for memory and cognition

1. Crossword puzzles

Solving daily crossword puzzles from newspapers, apps or books, starting with easy ones and gradually increasing the difficulty, is one of the most convenient brain exercises you can perform. It can strengthen verbal memory, improve problem-solving skills, boost verbal fluency and enhance memory recall.

Ad

Regular crossword practice has been linked to slower cognitive decline. A study published in the Journal of the International Neuropsychological Society found that regular crossword puzzle use can slow memory decline in older adults.

Further research has shown that older adults who frequently do crosswords have brains functioning 10 years younger than their peers.

2. Sudoku

Sudoku is a game in which you fill numbers in a 9×9 grid so each row, column and square contains 1-9 once, with no repeats. This brain exercise helps boost pattern recognition, logical thinking, short-term memory and concentration.

Cognitive training with Sudoku has been shown to enhance executive functions, and Sudoku players have demonstrated improved working memory and faster problem-solving over time in scientific studies.

3. Memory games

Memory games, as you may have suspected, are great brain exercises for memory and overall cognitive function. Things like playing card-matching games or using apps such as Peak or CogniFit can enhance memory storage, retrieval and attentiveness, while improving short-term and working memory.

That’s because memory-based games enhance hippocampus function, the brain region critical for memory, as noted in neuroscience research. Frequent memory training also has been shown to lead to better memory performance and higher brain plasticity.

4. Chess

Chess is known as a cerebral game, so naturally it’s among the best brain exercises you can practice. If you’re new to chess, start with beginner tutorials or apps like Chess.com. Weekly is a good goal.

You can also play with friends or against computer opponents from the comfort of your own home.

Playing chess helps develop critical thinking, foresight and planning skills, and it’s even known to increase IQ scores in some individuals. In fact, functional MRI scans have shown that chess players have more efficient brain networks, especially in frontal and parietal lobes.

Further research has relayed that chess players have improved memory and decision-making skills.

5. Learning a new language

It takes a lot of brainpower to learn a new language, so it should come as no surprise that doing so can benefit your cognitive health. Use language apps like Duolingo, join classes or practice 15 to 20 minutes daily to build cognitive function and improve memory.

Bilingual individuals often show greater brain density, slower cognitive aging and later onset of dementia symptoms. This is believed to be due to the fact that learning new languages can boost memory, cognitive flexibility and multitasking, making your brain stay on top of its game.

6. Brain training apps (Lumosity, Elevate)

There’s a reason apps aimed at sharpening your brain have become increasingly popular: They work.

Engage daily with app-based mini-games targeting memory, speed and problem-solving. Many also have daily personalized brain exercises tailored to your goals.

These apps typically target attention, speed, memory and problem-solving with structured programs. They help enhance processing speed, flexibility and attention.

Ad

Participants using these apps have improved their working memory and processing speed after 12 weeks in some research, while controlled trials have seen modest improvements in certain cognitive skills through regular app use.

7. Meditation and mindfulness

Mindfulness and meditation practices are calming brain exercises that have been shown to be effective. You can practice mindful, focused breathing or body scan meditation for 10 to 20 minutes a day, or you can try other forms of mindfulness meditation, such as guided meditation.

These ancient practices can help reduce stress, sharpens focus and increases brain volume in key regions like the hippocampus. In fact, it’s been shown to increase gray matter density in areas linked to memory and emotional regulation.

Research has revealed that mindfulness meditation can help improve executive functioning and lead to thicker prefrontal cortexes. Harvard researchers have even documented brain structure changes after only eight weeks of mindfulness practice.

8. Jigsaw puzzles

As you’ve probably guessed by now, puzzles are great brain exercises, and that includes jigsaw puzzles. If you aren’t much of a jigsaw puzzle person already, start with smaller puzzles and work your way up to larger ones, gradually increasing the complexity.

Solving a jigsaw puzzle helps boost visual-spatial reasoning, patience and short-term memory, and regular puzzling is associated with greater visual perception skills and global cognition scores. Puzzle-solving has even been shown to enhance cognitive reserve, potentially reducing Alzheimer’s risk.

9. Reading books

Few hobbies stimulate the brain more than reading, and the benefits of reading are even greater when you read diverse genres and reflect on themes and characters. Some of those benefits include expanding vocabulary, comprehension, empathy and critical thinking.

It also strengthens connectivity between brain regions, and lifelong readers typically show slower rates of memory decline. FMRI studies even have shown increased brain activity lasting days after reading.

10. Playing a musical instrument

You may already know that the simple act of listening to music can benefit mental health (aka music therapy), so it’s unsurprising that playing a musical instrument is also great for your brain. Whether it’s learning and playing guitar, piano, drums or any other instrument, it helps bolster motor coordination, auditory processing and memory.

In fact, researchers have shared that musicians’ brains show more interconnectivity across the hemispheres, thanks to the fact that musicians tend to have more developed corpus callosums, the structure connecting brain hemispheres.

Practice an instrument 20-30 minutes daily, focusing on both technique and rhythm.

11. Math problems and mental calculations

Put the calculator down, and do the math on your own. Why? You guessed it: It’s good for your brain.

Practice mental math daily without calculators, such as calculating expenses, percentages or multiplication mentally, without writing tools. Doing that can boost analytical skills, working memory, numerical fluency and logical reasoning.

Mental arithmetic activates critical prefrontal cortex regions tied to fluid intelligence, according to research. Regular mental math exercises also correlate with faster reaction times in cognitive tasks.

12. Creative writing

Did you know the simple act of creative writing, whether that’s journaling, blogging or writing fiction pieces, can help improve organization, creativity and emotional expression? It’s true, and it also stimulates imagination, emotional processing and planning.

Expressive writing has been linked to better cognitive processing and emotional health because it’s been shown to increase activity in the left prefrontal cortex, improving memory and communication.

Write short stories, poems or daily journals to help exercise your brain.

13. Learning to dance

It’s pretty obvious that dancing can help improve your physical health, and it turns out the benefits of dancing also include supporting your mind. For example, dancing can aid balance and coordination, which require brain activity, and helps boost memory, mood and reaction time.

That’s because dancing combines physical, cognitive and emotional challenges, making it highly protective against dementia. Certain studies have even linked dancing with as much as a 76 percent reduced risk of dementia.

Join classes or follow online dance tutorials for different dancing styles, such as salsa, tango or hip-hop.

14. Drawing or painting

Creative tasks are some of the most effective brain exercises. Naturally, that includes creating art, whether that’s drawing, painting, sculpting or any other art form (aka art therapy).

Engaging in drawing or painting taps in to your creative side while enhancing fine motor skills, visual analysis and emotional expression. These activities stimulate both hemispheres of the brain, encouraging cross-functional thinking.

Even simple sketching for 15-30 minutes a day can lead to measurable improvements in focus and hand-eye coordination. Neuroimaging studies have shown increased activity in the brain’s reward system during creative art-making, which contributes to lower stress and improved overall mental well-being.

15. Cooking new recipes

Cooking a new recipe is more than a domestic task; it’s a cognitive workout. It involves multitasking, sequencing, spatial reasoning and memory.

Trying unfamiliar dishes or cuisines requires attention to detail, decision-making and adaptability. Whether you’re experimenting with a Thai curry or baking artisan bread, the process activates executive functions in the brain and works as cooking therapy.

Research has even found that activities like cooking improve cognitive flexibility and may support executive functioning, especially in older adults.

16. Playing card games (bridge, poker)

Playing strategic card games such as bridge, poker or even solitaire engages memory, concentration and risk assessment. These games require you to remember past moves, predict outcomes and adjust strategies in real time, all of which keep the prefrontal cortex sharp.

Regular participation has been linked with improved cognitive functioning and memory in older adults, as well as increased social interaction, which is also beneficial for brain health.

17. Taking different routes to work

Taking a new route to work or walking a different path in your neighborhood helps activate your brain’s spatial navigation system. The hippocampus, responsible for spatial memory and orientation, gets stronger the more you challenge it with novelty.

Even simple changes like walking backward through a familiar store or using a new stairwell can improve adaptability and observational skills. Research supports that navigational novelty enhances hippocampal health and could help delay age-related memory decline.

18. Practicing visualization techniques

Visualization, or mental imagery, is a powerful cognitive tool that enhances memory retention, concentration and even problem-solving. Athletes use it to mentally rehearse moves, and professionals use it for presentation prep.

To practice, imagine a familiar place and associate it with items or concepts you want to remember. Neuroscience research has shown that visualization activates many of the same neural pathways as physical action, effectively “training” the brain through imagined experience.

Even something as simple as a vision board can work as a brain exercise.

19. Brainstorming sessions

Brainstorming unlocks creative potential and encourages divergent thinking, which is the ability to generate multiple solutions to a single problem. Whether done individually or in a group, brainstorming challenges the brain to think beyond conventional patterns.

Spending just five to 10 minutes a day generating ideas without judgment activates multiple networks, including those involved in language, memory and creativity. Studies confirm that this kind of mental play improves cognitive flexibility and innovative thinking.

20. Public speaking practice

Public speaking is a high-demand cognitive activity that exercises memory, language processing, emotional regulation and attention. Preparing and delivering a speech requires planning, verbal fluency and composure under pressure.

Even rehearsing a short story or explanation out loud can strengthen these neural circuits. Research has shown increased connectivity in areas related to executive control and verbal memory among individuals who regularly practice public speaking.

21. Speed reading

Speed reading improves your ability to process, retain and comprehend information quickly. The practice involves expanding your peripheral vision, minimizing subvocalization (reading aloud in your head) and enhancing focus.

With consistent training using tools or techniques like pointer reading, many readers experience improved reading efficiency and working memory. Cognitive research has indicated that advanced readers activate broader regions of the brain’s visual and language centers simultaneously.

22. Learning new hobbies (knitting, origami)

Picking up a new hobby like knitting, woodworking or even origami can significantly enhance brain function by stimulating attention, sequencing and spatial awareness. Mastering new manual skills requires practice, coordination and patience, all of which benefit the motor cortex and prefrontal areas.

Research has revealed that learning novel tasks, especially those that combine physical movement and mental focus, increases neuroplasticity and promotes cognitive resilience.

23. Mind mapping

Mind mapping is a visual strategy that helps you organize and connect ideas, which supports memory and creativity. By starting with a central theme and branching out into related concepts, you can better understand complex topics and retain information longer.

This technique engages both the analytical and creative sides of the brain. Studies have suggested that students who use mind maps for studying show greater improvement in recall and comprehension compared to traditional note-taking.

24. Listening to podcasts and debating ideas

Listening to thought-provoking podcasts and engaging in follow-up discussions activates auditory comprehension, critical reasoning and memory retrieval. These conversations challenge you to think critically, form opinions and defend them logically, all important for maintaining cognitive sharpness.

Research has confirmed that active listening paired with analysis and debate improves neural processing and builds stronger connectivity in reasoning centers.

25. Practicing gratitude journaling

Writing down things you’re grateful for each day is more than a feel-good exercise; it trains the brain to focus on positive experiences, improving mental resilience and reducing anxiety.

Gratitude journaling activates the brain’s reward system and strengthens neural pathways related to emotional regulation and optimism. Consistent practice has been shown to lower stress hormone levels and increase well-being, which positively affects long-term cognitive health.

26. Physical exercise (running, yoga, tai chi)

Regular physical activity isn’t just good for your body; it has profound effects on the brain. Activities like jogging, swimming or dancing improve blood flow, increase the release of brain-derived neurotrophic factor and promote the formation of new neurons.

Exercise enhances memory, focus and mood. Numerous studies have confirmed that people who engage in regular aerobic exercise show greater hippocampal volume and better executive function than sedentary individuals.

27. Switching hands for routine activities

Using your non-dominant hand for routine tasks like brushing teeth or eating challenges the brain’s motor functions and promotes neuroplasticity. This small but effective change activates new neural connections, especially between the brain’s hemispheres.

Over time, this increased demand on coordination and awareness can improve attention and adaptability. Studies have even revealed that ambidextrous training may enhance connectivity in the motor and sensory regions of the brain.

28. Taking online courses

Online learning platforms offer a wide variety of courses that can sharpen your brain and introduce new knowledge areas. Whether you’re learning coding, psychology or music theory, continuous education enhances memory, focus and problem-solving.

Structured courses with quizzes, discussions and projects mimic academic-style cognitive engagement. Research supports that lifelong learners maintain better mental function and greater cognitive reserve well into their later years.

29. Memory palace technique (method of loci)

The memory palace, or method of loci, is a time-tested memorization method where you associate information with physical locations in your mind. By mentally placing facts or images along a familiar path, you improve long-term recall through spatial memory.

This technique is favored by memory champions and is highly effective for learning lists, names or speeches. Studies have shown that using spatial associations significantly increases memory retention compared to rote memorization.

30. Solving riddles and brain teasers

Riddles and logic puzzles challenge the brain to think outside the box, making them great tools for sharpening lateral thinking and mental flexibility. They require pattern recognition, deduction and creative reasoning.

Solving puzzles daily or weekly enhances problem-solving skills and boosts dopamine levels, which reinforce learning and memory. Cognitive scientists have found that brain teaser engagement leads to improved cognitive control and mental agility over time.

Frequently asked questions

How often should I do brain exercises?

Aim for at least 15-30 minutes a day, mixing different types of activities to stimulate multiple brain areas.

Are brain exercises effective for seniors?

Yes, seniors who regularly engage in cognitive activities maintain sharper memory, attention and reasoning skills longer.

Can brain exercises prevent dementia?

While they cannot guarantee prevention, brain exercises build cognitive reserve, delaying the onset of symptoms, according to Alzheimer’s research.

What’s the best time of day to do brain exercises?

Whenever you feel most alert. For many, this is the morning, but late afternoon brain games can also counter energy dips. Some people like to do them after workouts as well.

Are brain-training apps worth it?

Yes, when used consistently and in combination with physical and social activities, they contribute to broader cognitive health benefits.

Are brain-training apps scientifically proven?

Many apps show benefits in specific domains like attention and memory, but results improve when combined with real-world activities.

How can I keep my memory sharp while aging?

• Stay mentally active (e.g., reading, puzzles, learning new skills).
• Stay physically active. Exercise improves blood flow to the brain.
• Eat a healthy diet rich in fruits, vegetables, whole grains and healthy fats.
• Get enough sleep. Deep sleep helps consolidate memories.
• Stay socially engaged. Conversation and relationships stimulate the brain.
• Manage chronic conditions, like diabetes, hypertension and depression.

Can I reverse memory loss?

True reversal of significant memory loss (such as in dementia) isn’t currently possible. However, memory issues caused by stress, medications, vitamin deficiencies or sleep problems can often be improved by treating the underlying cause.

Cognitive training, lifestyle changes and certain medications may help slow or improve mild memory decline.

Does mindfulness help memory retention?

Yes. Mindfulness practices (like meditation) can improve attention, reduce stress and enhance working memory.

Regular mindfulness meditation has been linked to better memory performance and increased thickness in brain regions related to memory and attention.

What are some everyday mental exercises for memory?

• Memorizing short poems or quotes.
• Trying to recall grocery lists without looking.
• Playing memory games or apps like Lumosity or Peak.
• Learning a new language or instrument.
• Doing math problems mentally instead of using a calculator.

What are some easy brain exercises to improve memory?

• Crossword puzzles and Sudoku.
• Matching card games like “Concentration.”
• Learning and practicing new hobbies (e.g., painting, gardening).
• Changing your routine slightly (e.g., using your non-dominant hand for tasks).
• Teaching someone else something new. Teaching reinforces your own memory.

Conclusion

• Incorporating brain exercises into your daily life is a powerful investment in your cognitive future.
• From puzzles and learning languages to meditation and movement, there’s no shortage of fun, stimulating ways to keep your mind sharp.
• Scientific research consistently shows that regular brain exercises can enhance neuroplasticity, delay cognitive decline and even improve emotional well-being.
• By practicing a variety of brain exercises, you can build a stronger, faster and more resilient mind, setting yourself up for a lifetime of mental agility and vitality.
• Keeping your brain active through a variety of brain exercises is one of the smartest investments you can make for your mental future.
• Like any workout routine, mental fitness requires variety, consistency and challenge.
• By engaging in puzzles, games, creative arts, physical activities and mindfulness practices, you can enhance not only your cognitive abilities, but your overall quality of life.
• Start small, stay curious and watch your brain thrive!