Can you actually train your brain to be smarter? The science of neuroplasticity suggests yes—but the type of training matters. Let's explore what works and what doesn't.
What Is Neuroplasticity?
Neuroplasticity is the brain's ability to reorganize itself by forming new neural connections. This happens throughout life, not just in childhood. Key findings:
- London taxi drivers develop larger hippocampi (spatial memory)
- Musicians have more developed auditory cortices
- Stroke patients can regain function as the brain rewires
What Brain Training Can Do
Proven Benefits
- Improve performance on trained tasks
- Enhance processing speed in older adults
- Maintain cognitive function with aging
- Improve attention and working memory (with the right training)
Limitations
- Transfer to untrained tasks is limited
- Getting better at Sudoku makes you better at Sudoku—not necessarily smarter overall
- Many commercial claims are overstated
Effective Brain Training Strategies
1. Learn New Skills
Learning something completely new (a language, instrument, or sport) creates more neural changes than repeating familiar tasks.
2. Physical Exercise
Cardiovascular exercise increases BDNF, a protein that supports brain cell growth and connectivity.
3. Challenging Cognitive Tasks
Activities that push your limits—like dual n-back tasks—show more transfer effects than simple games.
4. Social Engagement
Social interaction requires complex cognitive processing and supports brain health.
5. Varied Practice
Mixing different types of cognitive challenges is more effective than repetitive training.
The Best Brain Training Activities
- Language learning: Engages multiple brain systems
- Musical instruments: Requires motor, auditory, and memory systems
- Chess and strategy games: Develops planning and working memory
- Reading and writing: Maintains verbal abilities
- Meditation: Changes brain structure and improves attention
What Doesn't Work
- Passive activities (watching TV)
- Repetitive games with no increasing challenge
- Activities that are too easy or too hard
- Training without sleep (consolidation happens during sleep)
Conclusion
Your brain can change and grow throughout life. The key is engaging in challenging, varied activities that push you just beyond your current abilities. The brain is like a muscle—use it or lose it.
