New research indicates that dedicating just 5 to 10 minutes daily to brain training can significantly enhance cognitive health at any age. This study from the University of Texas at Dallas reveals that consistent practice leads to marked improvements in brain function.
Washington DC, United States Aug 2, 2026 ALN: Is there anything you can do to improve your own brain function in just a few minutes a day? New research suggests that the answer may be yes. Five to 10 minutes of daily brain training can significantly improve your brain health, no matter what age you are. And the longer you continue this daily habit, the more your brain improves, with no apparent ceiling on the benefits. Those are the results of a study by researchers at the University of Texas at Dallas Center for Brain Health. Researchers followed about 4,000 participants to see if a small daily brain training session could make a difference to cognitive health, as peer-reviewed by the journal Scientific Reports. After three years, the results are clear: It can.
The implications of this research are significant, particularly in a world where cognitive decline is often viewed as an inevitable part of aging. With the global population aging rapidly, understanding how to maintain cognitive function is more important than ever. The findings from the University of Texas at Dallas provide a hopeful message: that cognitive health can be preserved and even enhanced with relatively simple daily practices.
Back in 2020, the center created the Brain Health Project. It’s an open-ended study that anyone can join via its website or app. Its purpose is twofold. First, it aims to help people of all ages improve their brain health with a combination of education (encouraging them to avoid multitasking, for instance), brain exercises, and one-on-one coaching for those who want it. By combining these elements, the project aims to create a comprehensive approach to cognitive health that can be tailored to individual needs.
What kind of brain training exercises did participants do? These weren’t crossword puzzles or the kind of fun games you might get, say, from AARP. These were exercises designed to strengthen your cognitive muscles. For example, the first exercise in the app is to take a short piece of text you are reading that day, go through it, and cross out unimportant information, as a way to filter out the non-essential and reduce overload. This exercise exemplifies the project's focus on practical skills that can be applied in everyday life, emphasizing the importance of critical thinking and information processing.
The project’s second aim is to measure whether this kind of intervention actually can improve people’s brain health. With that second goal in mind, the researchers created the Brain Health Index, an assessment that participants complete when they first join the project and every six months thereafter. The Brain Health Index measures participants’ thinking skills, connectedness to others and sense of purpose, and their emotional balance. All three elements are components of good brain health. The researchers saw marked improvement in Brain Health Index assessments for the majority of participants who took the training, especially those who did so every day. “This study challenges the prevailing narrative of inevitable cognitive decline, suggesting instead that brain health can be proactively cultivated at any age,” the researchers write.
The findings of this study not only contribute to the growing body of evidence supporting the effectiveness of brain training but also highlight the importance of a holistic approach to cognitive health. By focusing on social connections and emotional well-being, the researchers underscore that cognitive health is not merely about mental exercises but also involves emotional and social dimensions.
How can you get this kind of brain improvement for yourself? Look for research-based ways to exercise your brain, which may be a bit less fun than doing a crossword puzzle. The exercises at BrainHQ, for example, have been shown in studies to improve cognitive health. So have things like learning to play a musical instrument, studying a new language, and dancing. Doing any of these, especially on a daily basis, is pretty much guaranteed to improve your brain health. These activities stimulate different areas of the brain, promoting neuroplasticity—the brain's ability to reorganize itself by forming new neural connections throughout life.
Another key component of the Brain Health Project is education about how the brain works, and how lifestyle changes can help or harm it. To gain that knowledge, consider following the work of neurosurgeon Sanjay Gupta, CNN’s chief medical correspondent and the author of Keep Sharp: Build a Better Brain at Any Age. Gupta's insights into brain health provide a valuable resource for individuals looking to enhance their cognitive abilities.
Moreover, engaging in regular physical exercise is another vital aspect of maintaining cognitive health. Studies have shown that physical activity increases blood flow to the brain and encourages the growth of new neurons, which can enhance memory and learning. Therefore, combining brain training exercises with physical activities can create a synergistic effect, maximizing the benefits for cognitive health.
And there’s another option: You could join in the Brain Health Project yourself. It’s open to any adult who is generally neurologically healthy, understands well enough to follow the instructions, and can see and hear well enough to follow the program’s visual and audio content. This inclusivity is a crucial aspect of the project, allowing a diverse range of participants to benefit from the research. Whatever option you choose, it’s smart to do something. There’s probably no self-improvement you can do more powerful than supporting your own brain health.
There’s a growing audience of Inc.com readers who receive a daily text from me with a self-care or motivational micro-challenge or tip. Often, they text me back and we wind up in a conversation. Most are entrepreneurs or busy executives who know just how essential it is to preserve their own brain health. And that it’s well worth the investment of five or 10 minutes a day. This trend reflects a broader societal shift towards prioritizing mental well-being and cognitive health, emphasizing the importance of proactive measures in maintaining brain function.
In conclusion, the findings from the University of Texas at Dallas Center for Brain Health provide a hopeful perspective on cognitive aging and health. By dedicating just a few minutes each day to brain training, individuals can take significant steps towards enhancing their cognitive abilities and overall brain health. As research continues to evolve, it becomes increasingly clear that maintaining cognitive function is not solely dependent on genetics or age but can be influenced by our daily habits and choices.
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