How to Improve Cognitive Skills in Adults?

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How to Improve Cognitive Skills in Adults?

Cognitive skills are the fundamental abilities that your brain employs to think, read, learn, remember, reason, and pay attention. They work together to process incoming information and store it in the knowledge bank you use every day at school, work, and in life.

Each of your cognitive abilities is crucial in processing new information. That is, if even one of these skills is lacking, no matter what type of information is presented to you, you will struggle to grasp, retain, or use it. In fact, the majority of learning difficulties are caused by one or more weak cognitive skills.

Here we’ve provided some pointers through which you can improve your cognitive skills.

Reduce Your Stress

Stress reduction can help you focus and improve your attention span. If at all possible, try to avoid stressful situations. If you are unable to remove yourself, engage in stress-relieving activities. To focus your thoughts at work, you could take a brief walk around your workspace or, if possible, put on some headphones and listen to music. Consider exercising or practicing yoga at home.

Simple meditation techniques, such as sitting in a quiet place, focusing on your breathing, and being mindful of your thoughts, can also help you reduce stress. These stress-reduction techniques can help you focus better and develop attention-related cognitive skills.

Take Care of Your Body

Maintaining your physical health can help you think more clearly. Drinking plenty of water, eating a balanced diet, and getting at least seven hours of sleep every night can help you improve your attention-related abilities and perform better at work. A good night’s sleep can also help your brain sort through and store memories, which can help you remember things better.

Practice Focusing Your Attention

You can actively improve your attention and memory skills by focusing your mind on something throughout the day. Find ways to eliminate distractions at work, and see how long you can stay focused on a task without losing concentration. This could include putting your smartphone in a drawer or, if your workplace allows it, wearing headphones.

You can also improve your concentration by engaging more senses. Read a customer’s concern aloud at work, or at home, try memorizing a poem or a favorite passage in a book by reading it aloud repeatedly.

Train Your Brain

You can find activities that target and exercise specific areas of the brain, improving the associated cognitive skills, just like any other muscle. Consider the following activities to improve your cognitive abilities:

  • During your break or before going to bed, read a book.
  • Find puzzles you enjoy, such as a crossword or Sudoku.
  • Play chess or another mind-stimulating game.
  • Write a story or learn to sing a song.

Mentally challenging activities can help you improve your memory, focus, reasoning, and processing abilities.

Develop a Growth Mindset

A growth mindset is a belief that through continuous learning, practice, and persistence, you can improve your abilities and achieve success. According to a 2013 study published in Psychological Science, being open to new experiences through travel, learning a new skill, or taking on something unfamiliar and mentally challenging has been shown to improve cognitive function.

To cultivate a growth mindset, we must step outside of our comfort zone and try something new.

Put into action:

  • Volunteer for a project at work that requires a skill you don’t normally use.
  • Consider taking up a new hobby, such as photography, painting, or learning to play an instrument.

Consume for Brain Health

Nutrient-rich foods, such as omega-3 fatty acids, antioxidants, and B vitamins, have all been shown to benefit brain health. Foods high in these beneficial compounds include:

  • Green leafy vegetables
  • Berries from fatty fish
  • Coffee and tea

As an added bonus, studies have shown that the same foods that have been linked to improved brainpower can also protect our hearts. Including these foods in your diet on a regular basis may improve brain health, resulting in improved mental function and overall health.

Put into action:

  • Incorporate more plant-based foods into your diet. According to research, eating more plant foods may help slow cognitive decline.
  • Include fish in your diet at least twice a week. Remember to choose low-mercury varieties, such as salmon and canned light tuna.
  • As a snack or on a salad, try a handful of walnuts. A recent UCLA study linked increased walnut consumption to improved cognitive test scores.

Sleep that Is Restorative

There are few things better than waking up after a good night’s sleep. Quality sleep improves our mood and provides us with the energy we need to keep up with our hectic schedules. It also helps to sharpen our minds. When you sleep, your body has the ability to flush out toxins that accumulate during the day, which aids in brain clearing. Sleeping is necessary for memory storage as well as mental and physical restoration. Sleep deprivation can make it difficult to solve problems, reason, and concentrate.

Accept new challenges or experiences: A new experience not only broadens your processing skills but can also improve your reasoning and analysis abilities by exposing you to new ideas. Meeting new people and visiting new places can expose you to new ways of thinking, communicating, and problem-solving. This can improve your memory, put your reasoning skills to the test, and accelerate your ability to process information.

Play Brain Games

A wide range of brain games is available for mental exercise. These games are not only entertaining, but they can also help you improve your cognitive weaknesses and develop your strengths. By playing these games for a few minutes each day, you can improve your problem-solving and processing abilities.

Physical Exercise

Researchers at Boston University School of Medicine discovered new evidence that physical activity is beneficial to brain health and cognition last December. The study discovered that certain hormones that are released during exercise may aid in memory improvement. The researchers were able to link positive effects on memory function to exercise by correlating blood hormone levels with aerobic fitness.

In 2013, Dana-Farber and Harvard Medical School researchers published a study demonstrating that a specific molecule released during endurance exercise improves cognition and protects the brain from degeneration.

In their groundbreaking discovery, scientists zeroed in on a specific molecule called irisin, which is produced in the brain via a chain reaction during endurance exercise. Irisin is thought to have neuroprotective properties. Researchers were also able to artificially boost irisin levels in the blood, which activated genes involved in learning and memory.

A 2013 study of Finnish children looked into the relationship between cardiovascular fitness, motor skills, and academic test scores. The researchers discovered that first-graders with poor motor skills performed worse on reading and arithmetic tests. Children who performed better in fitness and motor skills had a higher cognitive function and performed better in reading and arithmetic tests.

Receptivity to New Experiences

According to a 2013 study, “The Impact of Sustained Engagement on Cognitive Function in Older Adults: The Synapse Project,” learning new and challenging skills while maintaining an engaged social network is critical to staying sharp as we age.

Less demanding activities, such as listening to classical music or simply completing word puzzles, do not appear to provide noticeable benefits to an aging mind and brain, according to the findings. Older adults have long been encouraged to stay active and to exercise their memory and learning skills as if they were muscles that had to be “used or lost.” However, according to this new study, not all mind-engaging activities improve cognitive function.

Why Are Cognitive Abilities Important?

How do cognitive skills matter in the workplace now that you’ve identified them and identified ways to improve them? As you apply for jobs, you’ll notice that some applications and interviews include quizzes, questions, or scenarios designed to assess your cognitive abilities. Before making a job offer to a candidate who possesses a certain cognitive skill, employers may check to see if they are capable.

Here are some characteristics that employers may look for when evaluating your cognitive ability during the hiring process:

Material Comprehension

Understanding the material presented to you is an essential part of any job. The ability to digest material through reading comprehension and recognition, whether it’s a training manual or a project outline, means you can be self-sufficient with tasks.

Recognizing Event Patterns

The ability to recognize patterns lends itself to strengths in problem-solving, process development, and opportunity identification. These abilities are useful in any role, regardless of industry or job level. Improving your pattern recognition over time will help you advance in your career.

Analyzing Problems and Coming Up with Solutions

The ability to analyze a problem means being able to examine it objectively from all sides in order to find solutions and determine the best outcome. You can develop skills to find creative solutions to even the most complex problems at work by expanding your thinking in different directions.


Many jobs require candidates to be able to come up with a variety of creative ideas and solutions. Arts, advertising and marketing, technology, and business are some industries that value brainstorming abilities. Practicing creative brainstorming with puzzles and other mental activities can help you improve your brainstorming skills for potential hiring tests.

Concentrated Attention

In almost any job, you will be required to complete a variety of tasks with varying deadlines and levels of urgency. You can prioritize tasks and organize your schedule by improving your focus. This can help you achieve role-specific goals, increasing your chances of advancement and other career opportunities.

What Are the Different Types of Cognitive Abilities?

Attention, memory, logic and reasoning, and auditory and visual processing are all cognitive types. Because these areas are interconnected, a weakness in one may indicate a weakness in another. Cognitive skills, on the other hand, can be improved with practice over time once they are identified.

Here are some examples of cognitive abilities and how they can manifest as weaknesses:


The ability to stay focused on a task despite distractions or having multiple tasks to complete at the same time is referred to as attention. Focus is essential for high-level job performance because it influences the impact you have on your role. Attention is directly related to memory function, and it can help you improve both short-term and long-term memory recall.

If you have difficulty staying focused or are easily distracted, attention deficit may be a factor. Going from task to task, making frequent mistakes, and failing to complete projects on time are three examples of cognitive skill deficiencies. If you have any of these habits, you might benefit from working on your attention and focus.


Memory is the ability to recall information, whether recent (short-term memory) or from the past (long-term memory). Weak memory can cause perceptions of facts, tasks, dates, and times to change.

If you find yourself having to reread material or ask for directions in the middle of a task, your short-term memory may be failing. Trouble recalling names or remembering important facts may be indicators that your long-term memory could benefit from improvement.

Reasoning and Logic

The ability to assess a problem and find a solution is referred to as one of these cognitive strengths. Your ability to use logic and reasoning results in strong problem-solving abilities.

Do you frequently wonder what to do next, do you feel overwhelmed, or do you have difficulty understanding instructions? Improving your logic and reasoning skills can help you increase your cognitive capacity and expand your ability to solve complex problems.

Visual and Auditory Processing

The interpretation of information received through sight and sound is referred to as auditory and visual processing. Auditory and visual processing work in tandem with other types of cognitive tasks, such as comprehending symbols (such as letters and numbers) and visualizing solutions. The speed at which information is processed is also a factor in this cognitive ability.

The ability to comprehend helps with cognitive tasks such as understanding written text, deciphering a map, and following directions. If you struggle to find your way around a map or solve math word problems in a timely manner, this could indicate that your processing speed could benefit from improvement. In general, strong auditory and visual processing skills result in less time spent attempting to comprehend new information.


So, that’s how you can work on your cognitive skills and make them better by following the above tips, also you have now understood why it is important. What’s More? Start working on them now.

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Indu has been educator since last 10 years. She can find all kind of scholarship opportunities in the USA and beyond. She also teach college courses online to help students become better. She is one of the very rare scholarship administrator and her work is amazing.