
6 Ways To Improve Cognitive Function
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If we aren’t taking care of our brain, the negative impacts can begin to spill into many areas of our daily lives. Missed details and deadlines, dips in mood or energy, even changes in productivity and social connections can be linked to how well our brain is functioning. Cognitive issues or brain fog can be caused by many factors such as lack of sleep, underlying health issues, or even aspects that are out of our control such as ADHD or chronic stress. When you nourish and strengthen your brain, you are able to move through your days with greater clarity, focus, and optimism. You’re able to learn faster, make better decisions, and even sustain the energy to do more. The following are 6 ways in which you can improve your cognitive function.
Nutritional and herbal support
Your brain runs on what you feed it. Nutritional and herbal support can play a major role in improving clarity, focus, and long-term cognitive function. It’s important to start with a good foundation full of whole, nutrient-dense foods. This can include colorful fruits and vegetables which are rich in antioxidants, quality proteins, and healthy fats from sources like salmon, walnuts, and olive oil that help protect brain cells.
Add targeted support where you need it the most. Turmeric helps calm inflammation and boost circulation to the brain, while electrolytes, especially magnesium and potassium, keep your neurons firing efficiently. Herbs like ginkgo biloba and rosemary have also been shown to support memory, focus, and overall cognitive health. Balancing your minerals by staying hydrated can make an immediate difference in energy and mental sharpness.
It’s also very important to look beneath the surface. Low cognitive function can sometimes come from nutrient deficiencies or hormonal and metabolic imbalances. Getting your levels checked through a blood test can reveal what your brain might be missing. When you understand what’s going on in your body, you can create a more personalized plan for lasting cognitive health.
Environment
What you surround yourself with has a powerful influence on how well your brain functions day to day. Your environment not only affects your brain function, but also influences the trajectory of your life, which in turn can again affect your cognitive health. A cluttered, noisy, or overly stimulating environment can constantly pull at your attention, draining focus and increasing cortisol, which is your body’s primary stress hormone. On the other hand, an organized and light-filled space naturally supports mental clarity and emotional balance.
However, your environment isn't just about what you remove, it’s also about what you add. The things that bring you comfort or joy can boost serotonin which supports your overall mood. A personalized desk set up, a few plants, soft or modern lighting, or even a comfortable chair can turn your space into one that energizes you. The same applies to what you listen to and who you surround yourself with. The music playing in the background, the people you hold close, and even the content you consume all shape your mental state. Choose inputs that inspire motivation, calmness, or creativity, and limit those that feed stress or comparison.
Mindfulness and Cognitive Rest
Your brain is not built to run nonstop. It needs periods of rest and recovery to function at its best. Mindfulness and bringing your awareness to the present rather than focusing on the past or future helps quiet mental noise, reduce stress hormones, and allow the brain to shift out of constant “doing” mode and into a state of restoration.
Simple moments of awareness such as taking a few deep breaths in between tasks, noticing your surroundings, the color, the smell, the sounds, or slowing down while you eat, can signal safety to the nervous system and improve focus over time. Even brief pauses throughout your day give your brain space to rest, solidify information your brain has learned, and prevent cognitive fatigue.
Prioritizing quality sleep, meditation, prayer, journaling, or even short walks without your phone can enhance creativity, emotional balance, and mental clarity. Giving your brain a break allows you to process experiences and come back stronger. Ready to learn, create, and connect with purpose.
Movement
Your brain and body are deeply connected. When you move your body, you energize your mind. Regular physical activity whether it be walking, weight lifting, sports, or even tasks around the house, delivers oxygen and essential nutrients to your brain. This helps support focus, memory, and mood regulation. Even light movement can boost the release of dopamine, serotonin, and endorphins, the very chemicals that enhance motivation and reduce stress.
A walk, stretching, yoga, dancing, or even cleaning your space with music on can all activate the brain’s reward and attention centers. The key is consistency. Small movements throughout the day is more important than the occasional high effort followed by burnout. Movement also improves your sleep quality, hormone balance, and energy levels, which are all essential factors in cognitive performance.
Sleep
Sleep is the foundation of cognitive health. During deep sleep, your brain clears out toxins, repairs neural pathways, and consolidates memories. When you sleep, true healing and organization happens behind the scenes. Without enough rest, even basic functions like focus, decision-making and emotional regulation start to decline.
Quality matters just as much as quantity. Creating a consistent bedtime routine and a sleep friendly environment helps regulate your circadian rhythm. Dim the lights, lower the temperature, and limit blue light from screens at least an hour before bed. Magnesium, herbal teas like lemon balm or chamomile, and calming rituals such as stretching or journaling can help ease the transition into rest.
Sleep is your brain’s nightly reset button. If you protect that time, your energy, mood, and ability to learn improves dramatically. Rest is not optional. It’s where your brain refuels to support all areas of life.
Brain Stimulation Through Learning
Just like your muscles, your brain grows stronger when you challenge it. Engaging in new learning experiences strengthens neural connections, increases mental agility, and helps protect against cognitive decline over time. Learning stimulates the production of brain-derived neurotrophic factor (BDNF). This is a protein that supports memory, focus, and long-term brain health.
The key is to approach learning as a lifelong habit. This can mean studying a new subject, picking up a creative hobby, practicing a language, or even reading books that open up your perspective. Each time you learn something new, your brain builds fresh pathways, helping you think more flexibly and solve problems with greater ease. Learning also fuels motivation and confidence. It reminds your brain that it’s capable of growth and change, a concept known as neuroplasticity. When you consistently feed your mind with new knowledge and challenges, you’re not only strengthening your cognition, but your overall sense of purpose and fulfillment.
Your brain is adaptable, resilient, and always capable of improvement. When you nourish your mind with the things it needs, your life reaps the benefits you’ve fueled it.
*Disclaimer: This article is for informational and educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making any major changes to your health routine.