We have all forgotten something at some time in our lives, or have trouble focusing on tasks, but when does it become an issue? If you are concerned about your memory or ability to focus, you have probably heard that brain training could be an excellent option to improve it — but is it actually effective in helping in these areas, or has the internet wildly overstated its capabilities?
What Exactly Is Brain Training, and How Does it Work?
Described as a collection of activities that are designed to keep our brains active and either maintain or improve cognitive processes such as memory and problem-solving, brain training can be an important part of life for many. The principle of these exercises is based on the idea of ‘use it or lose it’, where we need to ‘exercise’ our different neural pathways in order to strengthen them and make them work better.
If you are considering doing brain training or signing someone else up for it, it’s important to remember that these exercises can take many different forms. There is no ‘right’ or ‘wrong’ way to do it, and much of it will boil down to personal preferences and what simply works for you.
Some training might involve the use of computer-based games, while others might prefer a physical exercise. Similarly, many people may choose to do brain training daily, while others do it on a more ad-hoc basis, though this is less effective.
Who Would Benefit From Brain Training the Most?
Individuals who would benefit the most from brain training are typically older adults whose cognitive function in some areas may be worsening due to age. It is this age group that studies have found cognitive training and working memory exercises to be the most effective—but brain games can also have benefits in children with attention problems, and it may be helpful for adults as a preventative method.
Can Brain Training Really Improve Memory?
Brain training does have the capability to improve memory, according to research. In fact, some of the most notable improvements include memory, and studies have shown that consistent, intentional brain training for as little as three minutes a day for six weeks can have a measurable improvement in attention span and memory—especially in older populations.
However, some studies have also showcased how brain training can help children improve their memories, but there is less data on younger age groups. It’s important to remember that, like all good science, we will only benefit from more research being carried out and studies being analysed to gather more data. In the meantime, though, the results of brain training to improve memory in children looks promising, but it should not be a replacement for medical advice or therapy.
What’s more, these effects can be seen in individuals completing physical activities, as well as online brain exercises, so there are options to suit any preference.
What Else Can Brain Training Target to Improve?
Depending on the kind of brain training done, these exercises can be used to improve many different cognitive abilities and processes. While it can have differing effects from person to person, areas such as focus and attention, recall, problem-solving, processing speed, and cognitive flexibility can be targeted.
Below are the primary brain functions that can improve with specialised brain training:
- Reading skills
- Auditory processing
- Visual processing
- Logic and reasoning
- Memory and recall
- Processing speed
- Attention and focus
- Cognitive flexibility
Because our brains are capable of changing with experiences and exercises, we are able to train our brain on the basis of brain plasticity. This works by stimulating neural networks in different areas of our brains connected to different abilities, and strengthening them through exercises.
As fantastic as brain training can be for many people, please remember that is not a miracle. There are heavy limitations on what can be improved based on a number of factors, including what the baseline level of the function is, how frequently you do the exercises, the type of exercises you do, and additional holistic factors within everyday life.
Does Brain Training Help With Improving Focus and Attention?
Many studies looking into the effects of brain training have found it to be effective in improving focus and attention across age groups. This study (mentioned earlier) also noted an improvement in attention in their participant pool, while studies like Zou et al., (2024) found that cognitive training was effective in improving symptoms of executive function and attention in children with ADHD compared to a control group.
Much like memory, while there is some evidence to back up the effectiveness of brain training in improving focus and attention, the type of exercises done, and many other factors play a role.
Which Brain Training Exercises Are Backed by Scientific Research?
Several kinds of brain training may be beneficial, including Computerised Cognitive Training, Physical-Cognitive / Exercise-Based Training, Working Memory Training, and Multiple-Component Executive Training. With the help of neurofeedback and study results, these methodologies have been found to improve the function of areas of the brain responsible for working memory, attention, executive function, and more.
Brain Training Method | Cognition(s) Targeted | Strengths | Limitations |
Working Memory Training | Verbal & visuospatial working memory | Domain-specific gains are evidenced | Lack of far transfer evidence |
Computerised Cognitive Training | Inhibition, attention, memory, and processing speed |
Highly scalable | Impact on daily life uncertain; small effect on symptoms |
Multiple-Component Executive Training | Flexibility, inhibition, working memory | Very broad scope | No clear superiority vs focused training |
Physical-Cognitive / Exercise-Based Training | Executive function and working memory | Effect sizes are promising | Focus on younger participants; fewer studies done |
With that being said, it is crucial for you to remember that brain training is mostly successful with near transfer, where a person improves in similar tasks to what the brain training aids with, and not far transfer. This means that exercises must be chosen carefully to effectively target cognitive processes you wish to improve upon.
How Much Brain Training Do You Need to See Real Benefits?
The results of brain training can be seen doing as little as three minutes of intentional exercises every day for six weeks, as revealed in the aforementioned NIHR Evidence summary. However, some people may need to spend more time doing brain training over a longer period of time to achieve notable results, depending on a variety of factors.
Are There Limits to What Brain Training Can Achieve?
As we have already pointed out, brain training is not a miracle solution. Claims that it will improve your IQ and have extensive effects are over-promised and untrue according to current research. The benefits of doing these exercises will vary for everyone, and it may not be suitable for some people at all.
Due to the near transfer nature of brain training, it’s important to be realistic about expectations and always speak to a professional before making a decision.
Can Brain Training Reduce the Risk of Cognitive Decline or Dementia?
Research has shown that people with higher cognitive reserve indicators (e.g. taking part in stimulating activities, working/keeping busy, having an education) are all associated with slower cognitive decline as they get older—and brain training can play a part in this.
It can be used as a preventative measure, and has even been found to be beneficial for individuals in high-risk groups, like those who carry the APOE4 gene variant (putting them at risk of developing Alzheimer’s), where study participants have experienced notable cognitive improvements.
How Can The Brain Workshop Help You Design A Personalised Brain Training Plan?
Our brains are amazing, and taking part in memory training and attention exercises can be beneficial across all age groups. Whether you use brain training apps to improve different areas of cognitive function, or you want to see improved results through professional services like ours, it’s important to keep your brain healthy and working.
Ready to sharpen your mind? Book a free consultation with The Brain Workshop and start a personalised brain training plan tailored to your memory and focus goals, no matter your age. Learn more about us at the Brain Workshop, meet our team, check out events, or even read our FAQ. Or, if you want to see our real-world impact, read our success stories and learn more about our training resources.
