Cognitive training is a program of structured and regular mental exercises designed to maintain or enhance specific thinking abilities. These exercises are founded on the principle of neuroplasticity, which is the brain’s innate capacity to reorganize itself and form new neural connections in response to experiences and learning. Cognitive training programs aim to harness this neuroplasticity by repeatedly engaging the brain in targeted tasks.
The Core Cognitive Skills Targeted
Cognitive training programs typically focus on several primary mental domains. One of the most common is memory, particularly working memory, which allows you to hold information temporarily for immediate use. An example is remembering a phone number just long enough to dial it. Programs also target short-term memory, which involves recalling information from a few minutes or hours ago.
Another focus is attention, which includes sustained attention—the ability to concentrate on an activity for a prolonged period. Selective attention, the skill of focusing on relevant information while ignoring distractions, is also a frequent target of these exercises. Tasks might involve tracking a specific object on a screen while other items move around to create distractions.
Executive functions are a higher-order set of skills that are often addressed. This category includes planning, which involves organizing steps to achieve a goal, and problem-solving. Mental flexibility, the ability to switch between different concepts or tasks, is another executive function that training aims to improve.
Finally, processing speed is a common target, referring to how quickly an individual can perceive and react to information they receive. An example of a task for this skill might involve rapidly identifying and matching similar symbols or patterns.
Methods and Approaches to Training
The delivery of cognitive training can take several forms, with the most widespread being Computerized Cognitive Training (CCT). These digital programs offer a variety of games and tasks, such as pattern matching, spatial reasoning puzzles, and memory challenges that become progressively more difficult as the user’s performance improves. This adaptive difficulty ensures that the brain is continually challenged.
Beyond commercial apps and software, cognitive training is also administered in clinical settings under the guidance of a professional. Therapists, such as occupational or speech therapists, use targeted exercises to help individuals recover function after a traumatic brain injury (TBI) or stroke. In this context, the training is tailored to the individual’s specific deficits and recovery goals.
A different approach is strategy-based training, which focuses on teaching explicit techniques to manage cognitive tasks more effectively. This can include learning mnemonic devices to improve memory recall or goal-management strategies to enhance planning and organization skills. Instead of just practicing a task repeatedly, this method equips individuals with tools they can consciously apply in various real-world situations.
Scientific Evidence on Efficacy
Evaluating the effectiveness of cognitive training involves two important concepts: “near transfer” and “far transfer.” Near transfer refers to improvement on the specific tasks being practiced or on very similar ones. Far transfer, on the other hand, describes the generalization of these trained skills to different, unrelated real-world activities, such as improved job performance or academic achievement.
The scientific community has reached a general consensus that near transfer is well-established; if you practice a specific digital memory game, you will get better at that game. The evidence for far transfer is much more debated and less consistent. Some meta-analyses suggest that far-transfer effects are often small or even nonexistent, especially after accounting for factors like placebo effects.
This means that getting better at a brain-training game may not necessarily translate to noticeable improvements in broader cognitive abilities or daily functioning. However, research into specific populations has shown some promising results. For older adults, some studies suggest that certain types of training may help mitigate age-related cognitive decline.
Similarly, training programs focused on attention and executive function have been explored as a supportive tool for individuals with conditions like ADHD. The overall picture remains complex, with ongoing research aiming to clarify how and for whom cognitive training is most beneficial.
Cognitive Training vs. General Brain Health Activities
It is useful to distinguish between targeted cognitive training and broader activities that support general brain health. Cognitive training is characterized by structured, repetitive exercises designed to improve a specific mental faculty, much like targeted exercises build a particular muscle group.
In contrast, general brain health activities involve a wider range of cognitive engagement and stimulation without a narrow, repetitive focus. Examples include learning a new language, picking up a musical instrument, reading widely, or engaging in complex hobbies.
These two approaches are not mutually exclusive and can be complementary. Engaging in a lifestyle that promotes overall brain health—which includes physical exercise, social engagement, and a nutritious diet—creates a strong foundation. Targeted cognitive training may then offer an additional tool for individuals looking to practice a specific skill, but it is viewed as one component of a much larger picture of lifelong cognitive well-being.