Podcast: Download
Subscribe: Apple Podcasts | RSS
Are you wondering if brain training actually works?
You’re not alone. Many people try memory apps or puzzle games only to wind up disappointed.
The truth is that real cognitive training doesn’t come from playing games on flashy apps.
As the founder of the Magnetic Memory Method, author of The Victorious Mind, and a memory coach with over a decade of hands-on experience, I’ve helped thousands of people get real results.
The results come from proven mental techniques used by memory champions, language learners, and even brain injury survivors.
In this post, you’ll discover what cognitive training really is.
I’ll also expose why most apps fail.
And you’ll discover 5 research-backed ways that actually improve your memory, focus, and learning speed.
The best part?
The improvements you seek can start to emerge faster than you might think.
Ready to dive in?
Great, but before we get to any specific routines you should follow, let’s address the elephant in the room.
Can Cognitive Training Really Improve Memory?
The answer is absolutely yes.
But you actually have to train.
You can’t be passive about it.
And you also have to actually need cognitive training.
See, sometimes people who struggle with brain fog actually have dietary issues.
Brain training alone won’t help them. Instead, they need to take a permanent break from foods that harm the brain.
Or it could be that they’re dealing with a variety of stresses or anxieties that lead to thought blocking.
If you have any concerns about these issues, please see a doctor. Although my blog contains information about recovering memory after a stroke, it’s far better for you to avoid having such medical issues in the first place.
And that’s not to mention an entire range of problems only a trained medical professional can help you sort out.
But if you’ve been told by a doctor that you need to look up some examples of cognitive training to give your brain a boost, then cool. Let’s carry on.
Cognitive Training Explained:
How It Works & Why It Matters
As I explained in my post on spaced repetition, cognitive skill training was first studied by scientists in the late 19th century.
In brief, Hermann Ebbinghaus trained himself to memorize over 2000 nonsense syllables. Then, in his quest to understand the nature of memory as a cognitive ability, he tracked how long he was able to remember them.
His experiments led to great interest in what scientists call learning potential. There are entire books on how to assess it and even attractive university scholarships for people interested in studying it.
In a phrase, the definition of cognitive training boils down to brain plasticity. It’s the idea that certain activities can make your brain better.
These activities can involve everything from neurobics to brain games and memory games. One of my favorite neurobic activities is juggling while reciting the alphabet backwards:
Or you can perform concentration meditations or even just read more to improve your mind and memory.
The key thing is to avoid brain training apps. Scientists now agree that the evidence just isn’t there to support using them.
If Apps Don’t Help, What Does?
For the “training” part to be meaningful, it’s important that you’re consistent. Sadly, consistency to their chosen source of mental stimulation is a step many people miss.
As Dr. Christine Till discovered while researching the cognitive training software called Cogmed, people only received substantial results when they paired the software experience with personal coaching sessions.
Please consider this point before spending even a minute with any of the brain training games out there.
Online games might be entertaining, but without the proper features cognitive activities need to have in order to serve you, they’re also potentially empty.
I also covered this issue in detail during my Reddit AMA on memory and learning, where you’ll find dozens of questions about getting real brain boosts in the context of various people’s lives.
Cognitive Training Benefits
Now, provided that the activities you choose actually provide cognitive improvement, you stand to enjoy all kinds of benefits. These include:
- Improved memory, both short-term and long-term
- Improved attention and focus
- Better brainstorming and critical thinking abilities
- Improved ability to memorize vocabulary using a variety of memory techniques
- Faster results when learning new skills
- A shot at developing what Harry Kahne called multiple mentality
Cognitive Training Downsides
Technically, there are no downsides. Using your mind is a wonderful thing to do.
However, self-deception is a problem. People wind up spending a lot of time on activities that don’t actually do much for them.
For example, a lot of the brain training apps create what is called context dependent or state dependent benefits. These terms mean that although you might become more skilled in the environment of an online brain training game, the skills won’t transfer to real life.
Unlike using memory techniques discovered by people like myself and memory expert Lynne Kelly who wrote Memory Craft, most cognitive training apps do little or nothing to combat Alzheimer’s or dementia.
That said, there are some legit activities you can pursue. Let’s take a look.
5 Science-Based Mental Exercises That Boost Brain Power
As we go through this list, start thinking about how you can incorporate one or two of these activities into your daily life.
Remember: It’s consistency that matters. It just simply isn’t “training” without at least 3-4 sessions per week.
One: Play Challenging Games
No, I’m not talking about crossword puzzles.
Why?
Because they let you cheat. It’s way too easy to look up the answers.
You need games that push you a little, such as these memory exercises you can play with on your own.
Other challenging games include live-action role-playing games. Sometimes I host Memory Detective, for example.
To make sure this game involves lots of memory exercise, I wrote a novel tie-in called Flyboy. Knowing the story not only allows you to “play along” as a detective uses memory techniques to help him save the day and solve a crime.
You also get a lot of passive memory exercise because you’re tapping into a story you’ve read.
Also consider playing games where you need to make decisions, games with dice, card games or even some of the games memory competitors play.
Memorizing a deck of cards and trying to beat your own record is a powerful cognitive training exercise, for example, and studies have shown it improves your brain.
Two: Take Courses
Getting out and meeting people is a benefit unto itself. But taking courses and meeting people is even better.
My wife and I took a painting course a few years ago and it was fantastic.
Not only did we exercise different aspects of our minds, but we got exercise and met interesting people we never would have encountered otherwise.
You can also take courses online, especially memory improvement courses.
Just make sure that they are offered by authentic teachers who know that your brain needs a challenge, not just a bunch of meaningless activities.
You can also make your own courses, such as diving deep into neurobics. I did that myself and here are some of my favorite routines:
Although creating your own courses might seem challenging, that’s just the point.
Setting learning goals is itself a cognitive activity that sharpens multiple aspects of your brain.
Three: Study A New Language
Did you know that bilingualism can protect your brain? It’s a particularly well-proven means of keeping your brain sharp as you age.
Even better, learning new languages involves multiple levels of challenge because you need to read, write, speak and listen while exercising your working memory.
If you can’t pick a language, go for either Latin or something like Sanskrit phrases.
The reason is that you can memorize a lot of useful wisdom in those languages. You get both the benefit of some language learning and powerful ideas that can guide you in life at the same time.
Talk about an incredible mental fitness routine!
Four: Learn Music
Did you know that you don’t have to play an instrument to benefit from learning music?
Even just studying some music theory can give you cognitive training benefits.
Or you can sing. As one study found, people who sing have the same or even better benefits than people who know about other ways to train their brains.
Singing also reduces stress, which is great because reduced stress helps you pay attention better. And that means you can learn and remember more.
Personally, I’ve toured as a musician and although I’m retired from gigging, still keep expanding my musical knowledge.
The benefits are clear. Each new song or theoretical principle I learn stretches my mind.
The key is to lean into new challenges, but never to the point of frustration.
Whenever you get frustrated by a challenge, scale back to where you feel challenged just a touch outside your comfort zone.
That way, you’ll have a healthy relationship to how musical cognitive training can improve your brain.
Five: Become A Memory Master
Memory techniques have been around for a very long time. And for good reason.
For example, techniques like the Memory Palace can be used to help you learn a language faster.
They can also help you remember numbers, names and even long passages of scripture.
How?
To get started developing your memory tools, complete this simple exercise:
- List a number of locations from A-Z on paper
- Then list a number of people you know, also from A-Z
Later, you can use these as Memory Places and mnemonic associations.
But it’s this initial exercise that oils your brain. No matter how rusty you might feel, this one simple exercise will get you started with the ancient art of memory.
Don’t think you can do it?
I’ve had everyone from ten year olds to retirees master these techniques after going through the Magnetic Memory Method Masterclass. I’m confident you can too.
And to help you lean into the challenge, I’ve created this powerful free training. Give it a try to start building a brain that remembers everything you learn.
Once you start using these techniques to combat your cognitive decline, you’ll discover what I believe is the ultimate cognitive skills training.
Not only does mastering memory techniques give your mind a powerful workout and great brain exercise.
It helps you reflect on the nature of what it means to have a mind.
And that leads to metacognitive cognition: the ability to think about how you think.
It just doesn’t get any better than that, especially since better memory makes it easy to learn and remember cool terms like “metacognition.”
FAQ: Cognitive Training & Mental Exercise
Over the past decade, I’ve worked with thousands of people using memory techniques to improve their cognitive abilities.
These people include students, professionals, even stroke survivors.
As the creator of the Magnetic Memory Method and author of The Victorious Mind, I’ve seen what works and what doesn’t when it comes to brain training.
These are the most common questions I hear about cognitive training—along with answers rooted in both science and experience.
Q: Do cognitive training apps really work?
Most apps provide short-term gains in the specific tasks they train.
But research shows these benefits from pattern recognition or matching games often don’t transfer to how you use memory and focus for learning in everyday life.
For lasting results, hands-on methods like memory techniques, language learning, or problem-solving games are far more effective.
Q: What are examples of real cognitive training?
True cognitive training includes memory techniques like the Memory Palace, learning new languages, playing musical instruments, solving logic puzzles, and engaging in complex reading or writing tasks.
These activities challenge multiple areas of the brain and build transferable cognitive strength.
Q: How often should I do cognitive training exercises?
Aim for at least 3–4 sessions per week, around 15–30 minutes each.
As with physical fitness, consistency matters more than duration.
Real improvements come from steady, repeated engagement with mentally demanding tasks.
Q: Can cognitive training help with memory loss or brain fog?
It can, but only when paired with lifestyle changes.
Poor memory is often linked to sleep deprivation, stress, diet, or underlying health issues.
If you’re experiencing brain fog, talk to a doctor.
And ask them about cognitive training as a powerful supplement to a healthier lifestyle.
Q: Is there a best cognitive training method?
No single method fits everyone.
But memory techniques (like the Memory Palace) consistently deliver strong, research-backed results.
The key is to choose something challenging that you will enjoy learning and stick with it.
Language learning is one of the best activities for helping your brain develop cognitive reserve, as evidenced by this research paper, among many others.
Q: What about using AI-based tools for cognitive training?
This question is tricky because search engines like Google were the most powerful AI humanity had ever seen until Chat-GPT.
But the Flynn Effect and how it shows IQ scores declining should give us pause.
Using AI is amazing and I do it frequently. But I still get offline as much as possible for learning and other aspects of life.
AI is an assistant and a supplement to human cognition, not necessarily a trainer or a solution to our thinking problems.
Your brain still needs deliberate, challenging training, just like it did in Ebbinhaus’ time. So if you’re going to ask it questions about how to train, make sure to include offline suggestions.
In fact, I’ve been doing that myself when it comes to dealing with some career burnout I’ve been experiencing. It has been helpful and I’ve been happy to see that it supports the suggestions you’ve encountered today.
In sum, cognitive training does really improve your brain, your memory and your ability to focus.
You just need to make sure you rule out other issues, pick the activities that suit your desired goals and engage in those activities consistently.
So what do you say?
Are you ready to start enjoying true cognitive training?
Make it happen!
Related Posts
- MMMP 009: Memory Training Consumer Awareness Guide
Here's an audio presentation of The Magnetic Memory Method "Memory Training Consumer Awareness Guide."
- 5 Real Memory Palace Examples for Improving Your Recall
Need a working Memory Palace example? These 5 real-life demonstrations show how to build and…
- Memory Training Secrets with 3x Memory Champion John Graham
John Graham, 3x USA Memory Champion, teaches you the memory training tactics and habits that…