How to improve your brain? That’s the question on a lot of people’s minds, and with the benefits of improving your brainpower ranging from increased productivity at work to more enjoyable leisure time, it’s no wonder why! Thankfully, you don’t need to take an expensive class or spend hours studying in order to improve your memory, as there are plenty of simple ways you can do this right in your own home. Keep reading below to learn how to improve your brain through these 10 fun ways!
1) Read
While it’s important to work out your body, there are two other areas that need special attention: your brain and your gut. You don’t want to give short shrift to either of these—and you don’t have too! To improve brain health, try getting adequate sleep (7-9 hours per night), engage in challenging intellectual activities, maintain a diverse social network and stay away from substances like alcohol and drugs that can harm your brain. The importance of a healthy gut is still up for debate among scientists, but many people swear by their probiotic supplements and fermented foods. Whether these actually provide any benefits or not is still unknown—but they are unlikely to hurt anything so go ahead and enjoy them!
2) Get Outside
Research suggests that fresh air and sunlight do wonders for your mood, which in turn improves cognitive performance. (If you live in a city, see if there are any parks or walking trails nearby.) You don’t have to go far—just a 10-minute walk can improve your creativity. And of course, getting outside can also lead to greater physical activity. All told, it makes sense that research has shown that time spent outdoors is linked with better moods and improved brain health. The more time you spend outdoors, the better off your brain will be!
3) Sleep Well
All of your brain functions rely on a good night’s sleep, which is why you need at least 7-8 hours every night. Sleep helps you retain memories, think more clearly, and stay motivated—all of which are vital components in improving brain function. If you find yourself falling short of 7-8 hours a night regularly, be sure to look into relaxation exercises like meditation and yoga (which can also improve concentration). Try to get plenty of exercise during your waking hours as well; it may seem contradictory that exercising tires you out and leads to better sleep, but regular physical activity decreases stress levels. And high stress levels can make it harder for you to fall asleep at night.
4) Exercise
It’s a well-known fact that exercise helps improve brain function, but researchers are starting to discover how it does so. For example, a study recently published in Brain Research Bulletin found that runners have denser brains (and lower rates of Alzheimer’s) than non-runners. Exercise also triggers BDNF, or brain-derived neurotrophic factor, which supports learning and memory and improves mood and cognitive function. And even if you just walk regularly—at least three times per week—you can expect benefits including improved memory and higher scores on IQ tests. The bonus: You'll live longer too!
5) Use No More Than Two Technologies at Once
Multitasking is a myth. No matter how fast your brain works, no matter how capable you are of handling several streams of thought at once, we’re simply not built for it. Every time you split your attention, each stream takes longer and mental resources drain away from others. Aim to use two or fewer technologies at once: Close one app and only check your phone every hour or so. And when it comes to email—unsubscribe! The more lists you’re on, the more newsletters you have—the less control you have over incoming information.
6) Learn New Things Every Day
It may sound counterintuitive, but one of the best ways to improve your brain is by keeping it challenged with new things. You don’t have to learn a different language or master a musical instrument—those are big projects, and big projects feel stressful. Instead, make it a goal to learn at least one new thing every day. Learn about something that interests you—maybe it’s a country you didn’t know much about before or a concept in your field that you hadn’t considered before; maybe read an interesting chapter in a book on your favorite topic.
7) Meditate
Meditation can do so much for your body and mind. Meditation has been shown to lower stress, improve concentration, and strengthen memory function, among other benefits. You don’t have to spend hours on end meditating every day; just 10 minutes of practice will reap rewards. If you’re not quite sure where to start, consider a free mobile app like Headspace or Calm—they offer guided sessions that are easy to fit into your daily routine. Just five minutes per day can change everything.
8) Create Something Every Day
Creativity is a skill, not a talent. It’s something you can work on with enough practice. Creating something every day—whether it’s an idea, drawing, or poem—exercises your brain. Whether it’s an idea or new drawing or poem that comes out of that exercise is up to you and how much you put into your creativity practice every day. The exercises below will help jumpstart your creative process and develop skills over time. You don’t have to complete them all in one sitting; try doing one exercise for a week before moving on to another. Remember: The more creative work you do now, the more creative work will flow from you later.
9) Limit Screen Time During Peak Hours
Limiting your screen time during peak hours can help you get more sleep and increase focus. According to a recent study, reducing blue light exposure in the evening can also improve mood and memory. Try to avoid using computers or phones two hours before bedtime; take advantage of that time by reading a good book instead. In addition, make sure your devices aren't emitting blue light while you're sleeping — they should be set on night mode if available (they typically have an icon of a moon). And check out f.lux for more options, as well as tips on how much computer time is healthy overall — it depends greatly on what kind of work you do, so pay attention!
10) De-clutter
De-cluttering your brain has a similar effect, as physical and mental clutter tend to feed each other. That's because, according to recent research published in Psychological Science, having a cluttered environment can make it harder for us to focus on what's actually important. If you want more brain power and creative energy, ditch that junk drawer. Or donate unused clothes (and extra shoes). You don't need them cluttering up your life!