Brain training: what helps, what does not

What "brain training" really means

"Brain training" is a loose term that covers everything from sudoku to commercial cognitive apps to structured therapies like Cognitive Stimulation Therapy. The principle behind all of them is the same: regularly engaging the brain in effortful, varied cognitive activity may help maintain cognitive function and slow age-related decline. The evidence is mixed, however, and a careful look at what works is worth the time.

What the evidence supports

Learning new skills

Among all forms of cognitive activity, learning a genuinely new skill (a language, a musical instrument, photography, a new sport, dancing) has the most consistent evidence for protecting cognition. The key feature is novelty: doing more of an activity you already master gives less benefit than starting something new and progressing through the early learning curve.

Cognitive Stimulation Therapy

Cognitive Stimulation Therapy is the only structured programme NICE NG97 recommends specifically for cognitive symptoms in mild to moderate dementia. The 14-session group format has trial-based evidence for cognitive and quality-of-life benefits.

Physical activity

Regular aerobic and resistance exercise is one of the most reliable contributors to cognitive health. See exercise. The benefit may exceed any digital brain-training programme.

Social engagement

Regular social contact is itself cognitively demanding. Conversation requires memory, language, perspective-taking and emotional regulation. People who stay socially active show slower cognitive decline. See social engagement.

Education and lifetime learning

Years of formal education are associated with greater cognitive reserve. Lifetime habits of reading, writing, problem-solving and curiosity are all associated with slower decline.

What is overstated

Commercial brain training apps

Lumosity, BrainHQ, Peak and similar commercial brain-training apps have been the subject of large independent trials. The findings are consistent: people who play these games get better at those games, but the improvement does not reliably transfer to broader cognitive function, daily living or dementia prevention. The Federal Trade Commission in the United States required Lumosity to refund customers in 2016 for overstated claims. The Cochrane review of computerised cognitive training in healthy older adults found minimal evidence of transfer to real-world cognition.

That said, brain-training apps are not harmful, are engaging for many people, and any cognitive activity is better than none. If you enjoy them, use them, but do not expect them to substitute for the other measures on this page.

Single puzzles in isolation

Sudoku, crosswords and word searches are popular cognitive activities. Daily puzzle solvers tend to perform better on tests of the type they practise. There is, however, limited evidence that puzzles by themselves reduce dementia incidence. They are part of a balanced cognitive routine, not the whole of one.

Supplements marketed for brain health

Routine multivitamins, omega-3 capsules, ginkgo, curcumin and similar supplements have not been shown to prevent dementia in robust trials. Exceptions are correcting confirmed deficiencies in Vitamin B12, folate or Vitamin D under medical advice.

A realistic daily routine

The most effective brain training is varied, sustained and integrated into life rather than treated as a separate activity. A realistic structure for an older adult might look like:

• Daily: 30 minutes of moderate exercise (a brisk walk), reading something substantial (a newspaper, a book), conversation over a meal, a short crossword or sudoku, and adequate sleep;
• Weekly: a social activity (a class, a club, a faith community, a memory cafe), a new recipe or a small DIY project, an outing somewhere unfamiliar;
• Monthly: a deliberate learning effort. Pick up a language app, watch a documentary on an unfamiliar subject, attend a U3A class, start a craft project.

For someone with a diagnosis

If you have a diagnosis of Mild Cognitive Impairment or mild dementia, the same principles apply with two adaptations. First, choose activities you can sustain and enjoy: this is a long-term effort. Second, consider structured options like Cognitive Stimulation Therapy or a memory cafe, where the format does some of the work and social contact is built in.

Family members and carers can help most by suggesting and joining activities rather than testing the person. Avoid testing-style questions ("What did you do this morning?"), which can be stressful. Focus on shared engagement.

What about apps for someone with dementia?

Reminiscence apps, music streaming, simple puzzle apps and family communication apps can be very useful at home. Look for apps designed specifically for people with dementia (RememberMe, MindMate) which are simpler and avoid time-pressure tasks. Tablets are easier to use than phones; large clear icons help.

The bottom line

Brain training works best when it is broad rather than narrow, social rather than solitary, and integrated into life rather than performed as a chore. Pair it with regular exercise, a Mediterranean Diet, good sleep, and aggressive control of vascular risk factors. Together, this combination is the single most evidence-backed contributor to long-term cognitive health.