Specific Cognitive Training for Brain Fitness

After more and more experience with cognitive training protocols, and looking at the developing research, I believe that we should begin to investigate more specific types of cognitive training rather than broad “batteries” of training. What I refer to by “battery” are the currently-popular software packages that include a diverse set of tasks that focus on everything from sustained attention through short-term memory to high-level reasoning.

Why focus on specific tasks? I think there are two reasons why our research and training should focus on more specific tasks. The first is that if we show the usefulness of a broad range of tasks, we don’t know which ones (or combinations of them) actually are related to any improvement we see on other tasks. The second is that if people spend, say, 10 minutes a day on 6 tasks, and improve on a measure of memory, we don’t know whether only one of those tasks caused the improvement. If only 10 minutes of training improves someone’s functioning, what might happen if a person did that training task 20 minutes a day?

Studies by Jaeggi and others have suggested that one specific type of training (one that focuses on working memory) may improve a person’s performance on a measure of fluid intelligence. The ACTIVE trial (sponsored by the National Institute on Aging) showed persisting benefits of specific kinds of training over years.

I think the next step is not to continue to try to show that training on a range of tasks can help people. More studies may show improved outcomes, but being able to remember one more word on a list learning task is of questionable importance to most people. What may actually help is the development of cognitive training regimens that target specific problem areas. Karlene Ball (who developed the Useful Field of View, now marketed in a package from Posit Science) helped to do this with a focus on driving. It may be possible to do this for common problems such as medication adherence.

That’s why I think we should be focusing on how specific kinds of training generalize to other abilities.

If you are already training, why not consider making yourself a research subject? Look at one specific cognitive task, and do it regularly for at least a month, better yet, two. Track your performance on what you hope to do better at. You could even rate yourself every week. Also take a look at your mood, and how good you feel about your cognitive abilities. Be systematic about what you’re doing, and you may find what works best for you.

5 Ways to Cope with Holiday Stress for Brain Fitness

It’s no secret that stress is a brain fitness killer. Multiple studies have shown that stress affects memory and attention (in bad ways). There are good reasons for these observations: stress causes increased levels of a number of chemicals in your body, many of which can reduce your brain fitness. Stress and those related brain chemicals also has an effect on how well you can focus, and that can reduce how well you can remember things or solve problems. All in all, stress is bad for brain fitness. And the holidays are a prime time for increased stress.

Having said that, here are 5 ways to cope with stress:

1. Before setting out for an activity (shopping, parties, family gatherings) stop and think. Have a game plan for coping with the things that may crop up. If you know that Uncle Bernie is going to ask you about your job, have a ready answer (or a way to change the subject).
2. Spend some time breathing. There’s nothing mystical about this one: If you focus on your breathing, you are more likely to relax.
3. Set aside 10 minutes every day for your self. Break into the holiday headlong rush through days and nights and give yourself the chance to reflect.
4. Be sure you include activities that you like as well as those you feel you have to do. Torn between going to a family gathering and a friend’s party? Set a time limit on the family gathering, be ready for any negative fallout about leaving, and then go to your friend’s party, guilt free.
5. Take the time to consciously enjoy the things about the holidays that you like. Whether it’s time with friends or family, or giving presents, or holiday music, don’t allow the time slide buy while you focus on the day to day craziness.