The impact of daily brain training on developing cognitive reserves and gaining mental resilience as we age

This personal story reflecting my research and experiments does not include professional or health advice. It is for information, inspiration, and awareness purposes.

Photo byBret KavanaughonUnsplash

Since I was a little kid, I have been fascinated by how our brains and minds work together. Over time, studying cognitive science, I have developed a unique system, drawing from scientific and technological advancements, personal experiments, and insights from successful people I have encountered serendipitously.

This story is a glimpse into my bespoke system, hoping to inspire and inform you along the way. Crafting a personalized mind gym has been a game-changer for me, both personally and professionally. While my approach might seem elaborate, the principles behind it can spark ideas for more accessible solutions tailored to your needs.

I think of the brain as a muscle as it is plastic until we die. I have learned to train it with practical exercises, both physical and mental, which I will discuss in this short post. Everyone’s journey is different. So, as my methods may not fit everyone’s needs and desires, I focus on principles to help and inspire you to create your own program.

Some people develop such systems intuitively, while others, like me, blend intellect and intuition. The tools I introduce are grounded in lifestyle adjustments and adaptable for most, except for people with physical limitations or underlying health conditions. Those people need professional support to customize such systems.

My focus in this story is on cognition — the brain’s thinking, decision-making, and learning capacity — and enhancing its function, health, and performance. I learned that many neurological and mental health issues happen due to a shrinking brain.

Therefore, brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF) are considered the holy grail of cognitive function and mental health.

As we age, cognitive abilities naturally decline. However, by developing cognitive reserves through the principles of concepts like neurogenesis and metacognition, we can maintain our mental functions and even mitigate age-related decline.

I am adamant about using a mental gym as it helps me lower the risks of subjective and objective cognitive decline, which happens to people usually after their 50s. As I pass this age, I see it as a necessity.

Best of all, these cognitive training approaches require neither lots of money nor significant time to implement. Anyone with some thought, planning, and discipline can customize and use them to reap the benefits.

In the following sections, I outline the components of my system, the activities involved, and how to track and sustain cognitive growth and mental resilience. As my decades of work condensed into this short piece might seem abstract, I offer practical examples to illustrate its application.

1 — An Overview of My Bespoke Mental Gym

I think of the mental gym as a virtual space where we exercise our cognitive faculties. It is like training our physical muscles in a traditional gym setting for self-care and self-love. I feel like my own therapist while working out in this virtual gym.

This conceptual gym is not just about strengthening the physical brain. It also encompasses both the biological and psychological dimensions of our mental well-being. Let me paint a broad picture of how I have structured and designed my mental gym to provide context for the techniques.

Within my mental gym, I have physical and psychological tools, each serving a distinct purpose. My regular tools are mindfulness, meditation, visualization, self-conversations, breathing exercises, expressive writing, working in a flow state, reading, music, dance, isometric training, barefoot walking, cold/heat exposure, cognitive behavioral therapy, and social engagements.

While some of these practices, like exercise or dancing, may seem purely physical, they profoundly impact mental functions like focus, memory, and problem-solving by influencing hormones and neurotransmitters.

I learned that The Brain Needs 4 Types of Workouts and The Brain Needs 3 Types of Rest made up of physical and psychological activities, as I documented in my previous articles.

I have chosen these tools based on my needs and preferences. I mention that as they serve as examples to explore and tailor to your unique goals and lifestyle. The mental gym is a personalized toolkit for enhancing cognitive abilities and promoting mental resilience as we age.

2 — My Approach to Using My Mental Gym

Combining these physical and psychological tools has brought me clarity and purpose, seamlessly integrating them into my routines as cherished hobbies.

Take meditation, for instance. It bookends my day, offering tranquility and focus amidst the hustle and bustle. What started as a challenge for my restless mind has blossomed into a thrice-daily practice, sharpening my mental acuity with each session. For example, meditation can boost the brain's cortical thickness and prevent its thinning.

Similarly, engaging in self-talk has been invaluable, serving as a form of self-therapy and a catalyst for creative insights. Through consistent practice, I have witnessed the power of neurogenesis, rewiring my brain to embrace this valuable tool in my journey toward self-discovery and growth.

To invigorate my mind on a physical level using my body, I have adopted diverse activities, from bracing cold showers to indulgent warm baths infused with Epsom salts, barefoot strolls along sandy shores, fasting, and spirited dances to the rhythm of life on a trampoline.

These exercises oxygenate the brain and stimulate the release of brain-derived neurotrophic factor (BDNF), nurturing neural growth, lowering neuroinflammation, enhancing cerebral blood flow, and fueling mental clarity and productivity.

Beyond daily rituals, I prioritize weekly and occasional pursuits that promote community connection and intellectual enrichment. It could be unwinding in dry saunas, engaging in stimulating conversations or sharing insights at seminars and conferences.

These interactions stimulate my mind and strengthen my cognitive function, amplifying my capacity for calmness, clarity, and insight. Through the deliberate cultivation of these practices, my mental gym continues to be a sanctuary for growth, renewal, and holistic well-being.

3 —How I Measure the Progress and Set New Goals for Cognitive Growth and Mental Resilience

Measuring progress is a cornerstone of success in pursuing cognitive growth and mental resilience. Without tangible data to track our progress, staying motivated amidst setbacks can become challenging, potentially derailing our aspirations.

I devised a systematic approach anchored by a meticulously crafted checklist to maintain clarity and momentum. Leveraging a structured spreadsheet complete with macros, I diligently log the frequency and duration of each activity, blending objective metrics with subjective reflections to capture the nuances of my progress.

Using labels such as “good,” “moderate,” and “excellent,” I distill qualitative insights into actionable data points, enabling a deeper understanding of my evolving journey. Despite the initial investment of time and effort, the dividends of this disciplined approach soon became evident as I cultivated a wealth of empirical data, helping me adjust my strategy and set new goals for maintenance and growth.

Organizing detailed records for each activity enabled me to discern patterns, strengths, and areas ripe for improvement, transforming raw data into actionable insights. Visualizing my progress through dynamic charts illuminated my path forward, highlighting areas of excellence and prompting targeted interventions where needed.

Over time, the data collection process became second nature, seamlessly integrated into my daily routine using various tools such as smartwatch, mobile phone apps, and PC software.

Through diligent record-keeping and automated charting, I developed a profound awareness of my cognitive journey, reaping the rewards of my initial investment in self-monitoring, adjustment, and growth.

4 — Why Do I Do These Activities so Passionately?

Transitioning from comfort to the stretch or risk zone, I welcomed a mindset of acceptance toward people, situations, and circumstances, catalyzing profound personal growth.

What once appeared as setbacks now present opportunities for transformation, freeing me from the grip of “Fight-Flight-Freeze” responses, emotional turbulences mainly coming from the overactive amygdala, HPA axis, and the nervous system, and empowering self-control and calmness.

As I strengthened my cognitive framework, the relentless chatter of the amygdala subsided, steering in a newfound calm amidst life’s storms. With stress and anxiety waning, I handled negative criticism gracefully and transmuted envy into admiration, boosting my mental clarity and emotional resilience.

With cognitive mastery came the ability to navigate the labyrinth of thoughts and emotions with poise, amplifying my adversity quotient and cultivating empathy and compassion for other’s struggles.

By leveraging the power of an enhanced Reticular Activating System (RAS), I unearthed a treasure trove of insights nestled within my subconscious, bridging the gap between my higher and lower selves and starting a journey of self-improvement with newfound clarity and purpose.

You can live with joy and serenity despite the challenges and setbacks of life.

Conclusions and Takeaways

Leveraging the power of habits can profoundly simplify our lives, as our brains thrive on patterns and routines. Mindfully observing, cultivating, and monitoring our habits, we pave the way for systematic progress, with mindfulness practices as invaluable tools in this journey.

Recognizing the inseparable connection between body and mind and addressing both the physical and psychological dimensions of habit-building is imperative. We strengthen neurons and neural connections through consistent and joyful engagement, boosting resilience and vitality within our cognitive framework.

The dividends of our habits extend far beyond mere routines, empowering us to achieve more with less effort while strengthening cognitive function and performance, thus nurturing invaluable mental reserves as we age.

While not everyone may start the path of constructing a meticulously structured mental gym, cultivating daily habits to enhance cognitive capacities can serve as a cornerstone for sharpening our minds and nurturing overall well-being.

In today’s digital age, the advent of habit-tracking apps offers a practical avenue for monitoring activities and behaviors, providing accessible support for those seeking to strengthen their mental prowess.

A simple yet effective approach involves carving out specific times for daily mental activities that bring joy and fulfillment. Through regular scheduling and dedicated practice, we sculpt neural pathways, transforming activities into effortless habits that enrich our lives.

Embracing the reality that enhancing mental capabilities is a lifelong journey. It allows us to commit ourselves to incremental growth, steadfastly progressing day by day, week by week, month by month, and year by year, boosting sustainability and resilience amidst life’s ebbs and flows.

In the midst of life’s mutability, maintaining a calm and composed demeanor infused with genuine cheerfulness emerges as a universal aspiration, transcending the confines of wealth or fame.

This invaluable lifestyle choice and capability is rooted in the foundational principles of our biological and psychological needs, illuminating the path to lasting fulfillment and contentment.

In this story, I focussed on the logical part of the brain. However, the emotional part is also vital. To this end, I wrote an article about the limbic system to give a unique and practical perspective to holistic well-being.

I want to offer a few takeaways from my experience of staying calm and composed with a clear mind despite challenges and inevitable setbacks.

1. Tranquility blossoms through mindful observation of thoughts and emotions.
2. Clear your mental clutter and emotional knots with conscious breathing and gentle movements.
3. Embrace situations and events without resistance; solutions and healing start with acceptance.
4. Cultivate self-love to extend compassion and love towards others.
5. Nurture gratitude by counting your blessings and cultivating a grateful, open, and optimistic mindset.

Living a life with mental clarity and good intentions can be joyful and satisfying. It is a privilege to have a good night’s sleep and awaken fresh in a healthy body and clear mind, ready to connect with others meaningfully and serve people with pleasure.

When we have a clear mind and good intentions for everyone, regardless of their background, gender, ethnicity, or socioeconomic status, life offers us many pleasant surprises daily. It happens to me frequently as serendipity keeps knocking on my door daily.

Thank you for reading my perspectives. I wish you a healthy and happy life.

If you found these stories helpful, you may also check out my other articles on NewsBreak. As a postdoctoral researcher and executive consultant, I write about important life lessons based on my decades of research and experience in cognitive, metabolic, and mental health.