Cognitive Training: Can It Lead to Long-Term Mental Improvement?

Cognitive training is a method designed to enhance or maintain mental functions through regular mental exercises. These exercises focus on strengthening abilities such as working memory, attention control, and problem-solving.

There has been significant discussion about the potential benefits of brain games, puzzles, and memory exercises in preserving cognitive abilities as we age. However, the question remains: Do these activities genuinely lead to improved mental performance?

Research has demonstrated that cognitive training can indeed assist individuals in maintaining and even enhancing certain cognitive domains. With the increasing population of older adults, such improvements can significantly impact mental health and overall functioning.

In essence, cognitive training aims to maintain cognitive sharpness and preserve mental skills during the aging process. Engaging in activities like playing games, solving puzzles, or performing memory exercises are commonly used for this purpose. However, the effectiveness of cognitive training remains a topic of debate among researchers.

Understanding Cognitive Training

Often referred to as brain training, cognitive training is a non-pharmaceutical intervention aimed at maintaining or improving cognitive abilities (cognition) by engaging in structured mental exercises regularly.

Some of the specific mental skills that cognitive training often targets include:

• Attention: The ability to focus and maintain concentration
• Cognitive flexibility: The ability to switch between tasks or mental sets quickly
• Problem-solving: The ability to analyze and find solutions to problems
• Reasoning: The ability to think logically and form judgments
• Working memory: The ability to hold information in mind while performing other tasks

Additionally, there are more general approaches to training the mind to maintain its fitness and optimal functioning. This type of training emphasizes making the brain "fit," similar to how physical exercise strengthens and promotes overall bodily health.

General forms of mental training can take various forms, including physical exercise, playing video games, engaging in social interactions, and pursuing creative activities.

Benefits of Cognitive Training

Cognitive training activities aim to enhance abilities related to learning, problem-solving, and reasoning. Some of these activities specifically target memory improvement or better attention and concentration.

These skills are highly valuable in everyday life. Enhanced attention allows for better focus during lectures or task execution without distractions. Improved memory facilitates easier learning of new information and better recall of names.

Research has also established strong links between these skills and factors such as intelligence, academic performance, and overall life success. Therefore, it is not surprising that researchers have long been fascinated by the malleability of these skills.

Reasons for Cognitive Training

Individuals may seek cognitive training for various reasons, including:

• Delaying age-related cognitive decline
• Maintaining independence among older adults
• Enhancing mental skills essential for daily life

As we age, certain mental abilities tend to decline, such as information processing speed, reaction time, decision-making, short-term memory, and planning. Cognitive training may help sharpen these skills, potentially reducing the risk of certain age-related memory issues.

For example, a 2016 study revealed that individuals who trained to improve their information processing speed were less likely to develop dementia a decade later.

Brain training may also address specific problems or disorders. In 2020, the FDA approved a brain training game to treat attention deficit hyperactivity disorder (ADHD).

This treatment involves a video game that has demonstrated, through clinical trials, the ability to improve attention in children with ADHD. Moreover, these positive effects translated into significant improvements in their daily functioning after a month of treatment. Such findings highlight the potential benefits of brain training.

Effectiveness of Cognitive Training

Researchers have extensively studied the effects of brain training for many years. However, there is still no clear consensus regarding its effectiveness.

Some research indicates that specific cognitive training exercises can lead to improvements in specific cognitive skills, while other studies have yielded different conclusions.

Despite the lack of a clear consensus, an entire industry has emerged around the idea that playing brain games can enhance intelligence. This industry encompasses apps, games, and various other tools.

Transferring Skills to Real-World Scenarios

Although there is some evidence supporting brain training, researchers have questioned whether the skills acquired during these training exercises can be applied in real-world situations. In other words, does playing a memory training game actually help you remember items you need to purchase at the grocery store?

Some research suggests that the benefits of brain training can indeed transfer to real-world scenarios. A significant study demonstrated that mental training improved older adults' cognitive functioning, leading to sustained real-world improvements, such as remembering medication schedules.

The prospect of such long-term benefits could potentially assist older adults in preserving their cognitive abilities and maintaining independence as they age.

Brain training may not be limited to benefiting older brains; it may also offer advantages for younger adults. Research has shown that brain training games can enhance executive functions, such as working memory and processing speed, in younger adults as well.

Factors Affecting Results

Given the varying results of studies, why do some demonstrate the effectiveness of cognitive training while others do not? Several factors may contribute to these discrepancies.

1. Variations in Training Types: The term "cognitive training" is quite broad, meaning that different studies may not be examining the same interventions. The types of brain training used in research may yield different outcomes in laboratory settings compared to real-world scenarios.

2. Individual Differences: It is crucial to recognize that most research does not account for individual variability. Memory training may benefit individuals with specific memory impairments, while those with average abilities may not experience significant improvements.

3. Limited Effects: One research review concluded that while brain training may be beneficial, its effects may be limited to tasks closely resembling the training activity. Additionally, the review suggested that the benefits of training may be more pronounced with longer durations of intervention.

Considerations for Cognitive Training

If you are interested in trying cognitive training, there are various options available. Cognitive training exercises often involve activities such as pattern recognition, using touchscreens to improve thinking speed, and memorizing lists. These activities can often be accessed online or through mobile apps.

However, before delving into these websites, games, or apps, there are a few things to keep in mind:

• Many companies marketing brain training programs exaggerate the benefits of their products.
• Researchers have yet to determine the specific components that make cognitive training interventions effective.
• Research has not established the types or combinations of training required for effectiveness across different conditions or issues.
• Commercially available apps and games have generally not been scientifically tested for validity or effectiveness.

The Federal Trade Commission (FTC) has taken action against certain brain training companies for making false claims about the benefits of their games.

A 2016 study compared the effects of the brain-training tool Lumosity to regular video games. The results showed that both groups improved their cognitive abilities, but so did a group of participants who did not play any games at all.

Enhancing Brain Fitness

Regardless of the effectiveness of cognitive training, it is always beneficial to engage in activities that challenge your mind.

Challenging your brain may help you feel mentally sharper in the present and protect your brain as you age.

If you are interested in pursuing more general mental training to improve your brain's overall fitness, you might consider incorporating the following activities into your routine:

• Performing mental calculations
• Creating a map from memory
• Learning a new language
• Learning a musical instrument
• Memorizing lists and testing your recall
• Playing Sudoku
• Solving jigsaw puzzles

In addition to cognitive training, there are other steps you can take to promote brain health. Regular exercise, social engagement, and meditation are activities that can contribute to overall brain well-being.

Conclusion

Cognitive training has the potential to offer numerous benefits, but it is crucial to have realistic expectations. It may help you improve certain skills and enhance your ability to retain information, but it is not a miracle cure.

The transfer of these skills to real-world scenarios may vary. At the very least, brain games can provide a fun and challenging way to test your cognitive abilities.

Rather than focusing on training a specific mental ability, such as working memory, it may be more beneficial to prioritize activities that promote long-term brain health and fitness. These include engaging in regular exercise, managing stress, getting adequate sleep, and maintaining social connections.