Intelligence isn’t fixed; it can be developed and enhanced through consistent habits and practices.
Here are 18 daily habits that research suggests can boost your cognitive abilities and make you smarter over time.
1. Read diverse material every day.
Reading widely exposes you to new ideas and information, enhancing your knowledge base and vocabulary, Healthline explains. Try to read from various genres and subjects, including fiction, non-fiction, news, and academic articles. This habit improves comprehension, critical thinking, and creativity by exposing your brain to diverse perspectives and writing styles.
2. Practice mindfulness meditation.
Regular mindfulness meditation can improve focus, reduce stress, and enhance cognitive flexibility. Even just 10-15 minutes a day can lead to noticeable improvements in attention span and emotional regulation. This practice helps you become more aware of your thoughts, leading to better decision-making and problem-solving skills.
3. Exercise regularly.
Physical exercise isn’t just good for your body; it’s crucial for brain health. Regular aerobic exercise increases blood flow to the brain, promotes the growth of new brain cells, and improves memory and learning capabilities. Aim for at least 30 minutes of moderate exercise most days of the week to reap these cognitive benefits.
4. Learn a new language.
Studying a new language challenges your brain in unique ways, improving memory, multitasking abilities, and decision-making skills. Even spending just 15-20 minutes a day on language learning apps or resources can lead to cognitive improvements over time. Bilingualism has been linked to delayed onset of cognitive decline in later life.
5. Solve puzzles or play strategy games.
Engaging in puzzles, crosswords, Sudoku, or strategy games like chess can enhance problem-solving skills, improve working memory, and boost processing speed. These activities challenge your brain to think in new ways, fostering cognitive flexibility and analytical thinking.
6. Write regularly.
Writing, whether it’s journaling, blogging, or creative writing, helps organize thoughts, improves memory recall, and enhances communication skills. The act of putting thoughts into words strengthens neural connections and can lead to clearer thinking and better articulation of ideas.
7. Teach or explain concepts to other people.
Explaining ideas to people, even if you’re not an expert, reinforces your own understanding and helps identify gaps in your knowledge. This practice, known as the “protégé effect,” enhances your ability to break down complex concepts and communicate clearly, both of which are signs of intelligence.
8. Practice active recall.
Instead of passively reviewing information, actively test yourself on what you’ve learned. This could involve summarizing key points from memory after reading an article or trying to explain a concept without referencing notes. Active recall strengthens memory and deepens understanding.
9. Engage in regular social interaction.
Meaningful social interactions stimulate the brain, improve emotional intelligence, and expose you to diverse perspectives. Engaging in discussions and debates can enhance your ability to articulate thoughts, consider different viewpoints, and think critically about complex issues.
10. Learn a new skill regularly.
Continuously challenging yourself to learn new skills, whether it’s playing an instrument, coding, or a craft, creates new neural pathways in the brain. This neuroplasticity is key to maintaining and improving cognitive function. The process of acquiring new skills also enhances problem-solving abilities and boosts confidence.
11. Practice good sleep hygiene.
Quality sleep is crucial for cognitive function, memory consolidation, and overall brain health. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to rest. Proper sleep allows your brain to process information, form new connections, and prepare for the next day’s cognitive challenges.
12. Stay hydrated.
Proper hydration is essential for optimal brain function. Even mild dehydration can affect cognitive performance, including attention, memory, and processing speed. Make it a habit to drink water regularly throughout the day to keep your brain operating at its best.
13. Engage in deep, focused work.
Set aside time each day for deep, uninterrupted work on challenging tasks. This practice, often called “deep work,” enhances your ability to concentrate, solve complex problems, and produce high-quality output. It strengthens your focus muscles and improves overall cognitive performance.
14. Practice mindful eating.
Pay attention to what you eat and how it affects your cognitive function. A diet rich in omega-3 fatty acids, antioxidants, and complex carbohydrates can support brain health. Mindful eating also involves being present during meals, which can improve digestion and nutrient absorption, indirectly benefiting cognitive function.
15. Seek out new experiences.
Regularly exposing yourself to new experiences, environments, or cultures challenges your brain to adapt and learn. This could be as simple as taking a different route to work or as involved as traveling to new places. Novel experiences create new neural connections, enhancing cognitive flexibility and creativity.
16. Practice gratitude.
Regularly acknowledging things you’re grateful for can improve mental health, reduce stress, and enhance overall well-being. A positive mindset creates a better environment for learning and cognitive growth. Try writing down three things you’re grateful for each day to cultivate this habit.
17. Limit multitasking.
While it might seem productive, multitasking can actually impair cognitive function over time, Forbes warns. Instead, practice focusing on one task at a time. This improves concentration, reduces stress, and allows for deeper engagement with each task, leading to better overall cognitive performance.
18. Reflect on your learning.
At the end of each day, take a few minutes to reflect on what you’ve learned. This practice, sometimes called “meta-learning,” helps consolidate new information, identify areas for improvement, and enhance self-awareness. It also allows you to recognize patterns in your learning, making future learning more efficient and effective.
