Exercises to Improve Memory

Shared by Dr. Justin Thompson

At our East Dallas chiropractic office, we often look at research on brain health and the nervous system, and studies show that targeted brain training can improve memory, focus, and overall cognitive function when done consistently. Many of us want a sharper memory and better attention—especially as we age or juggle work, pain, stress, and daily life. But does brain training actually work? The short answer from high-quality randomized controlled trials (RCTs)—the gold standard in clinical research—is yes, but with important nuances worth understanding.

One compelling new RCT, the INHANCE trial, investigated whether structured computerized cognitive training changes the brain’s biology, not just test scores. In this double-blind RCT of 92 healthy adults aged 65 and older, participants were randomly assigned to either speed-based cognitive training (designed to improve the pace and accuracy of thinking) or an active control (nonspeeded games like Solitaire). Over 10 weeks with about 35 hours of training performed at home, those who did speed training showed a significant increase in cholinergic system binding in the anterior cingulate cortex, a brain region critical for attention, memory, and executive function. This increase—measured by positron emission tomography (PET)—may counteract the typical age-related decline in this neurotransmitter system, suggesting real neurochemical changes that support cognitive health. This trial is important because it goes beyond whether people simply get better at the games they practice. It shows that targeted cognitive exercises can biologically strengthen brain networks underlying attention and memory—providing a plausible mechanism for improved cognitive function.

Other RCTs support the idea that structured cognitive training can modestly improve specific mental skills. For instance, trials in older adults have found improvements in working memory and selective attention following targeted training programs compared with controls, indicating that the brain’s ability to hold and manipulate information and focus on relevant tasks can be enhanced with practice. It’s also worth noting that the effects tend to be domain-specific. That means training tends to improve the skills you practice most—like processing speed or memory recall—more than unrelated abilities. In other words, practicing attention exercises may sharpen attention more than it changes unrelated skills.

These benefits, while often modest, are meaningful when applied consistently over time—especially compared with doing nothing at all or engaging in passive activities. Research has also shown that combining cognitive training with other healthy habits such as physical exercise and good sleep can further support brain health, although those aspects extend beyond strictly RCT-based evidence.

So what does this mean for you? Think of brain training like physical training: it works best with structure, consistency, and goals. Regular sessions that progressively challenge your memory or attention (for example, speeded decision tasks or working memory challenges) are more likely to produce measurable cognitive gains than casual gameplay or random puzzles.

Here are a few practical tips backed by this kind of research:

Choose structured brain programs with increasing levels of challenge.

Commit to regular sessions (for many RCTs, this meant multiple times per week).

Pair mental training with lifestyle factors known to influence brain health (exercise, sleep, social engagement).

Track your progress so you stay motivated and can see improvements over time.

In short, while brain training isn’t a magic bullet, well-designed and consistently practiced cognitive exercises can yield real, scientifically supported improvements in memory and attention—even showing biological changes in the brain.

References

Attarha M, de Figueiredo Pelegrino A, Ouellet L, Toussaint PJ, Grant SJ, Van Vleet T, de Villers-Sidani E

Effects of Computerized Cognitive Training on Vesicular Acetylcholine Transporter Levels using [18F]Fluoroethoxybenzovesamicol Positron Emission Tomography in Healthy Older Adults: Results from the Improving Neurological Health in Aging via Neuroplasticity-based Computerized Exercise (INHANCE) Randomized Clinical Trial

JMIR Serious Games 2025;13:e75161

Our Message

When looking for a chiropractor you can trust, it’s important to find one who focuses not only on relieving pain but also on helping you maintain a healthier lifestyle. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., work to show patients that managing stress, supporting mental health, and fueling the body with proper nutrition are essential complements to chiropractic adjustments for staying healthy and active.