WHY TARGETED BRAIN TRAINING DONE PROPERLY MAY PROTECT COGNITIVE HEALTH

 

At Brainfit World, one of the questions we hear often is: “Can brain training really make a difference long term?”

A major new analysis from the landmark ACTIVE study suggests the answer is yes  but with an important caveat.

After 20 years of follow-up, researchers found that specific types of cognitive training were associated with a meaningful reduction in the risk of dementia diagnosis. For anyone interested in keeping their brain sharp and resilient as they age, this is encouraging news.

Let’s unpack what the study found and what it means for you.

 

First, what is the ACTIVE study?

The ACTIVE (Advanced Cognitive Training for Independent and Vital Elderly) study is one of the largest and longest-running cognitive training trials ever conducted.

• Nearly 2,800 adults aged 65+ took part
• Participants were followed for two decades
• Different types of cognitive training were tested
• Researchers tracked real-world dementia diagnoses

This long timeframe is what makes the findings particularly powerful.

The headline finding

The newest analysis showed that participants who completed adaptive speed-of-processing training,  especially with booster sessions, had about a 25% lower risk of dementia diagnosis over 20 years

This is significant. It suggests that targeted cognitive training may help delay the onset of dementia for some people. However, and this is important,  the benefits were not seen with all types of brain training.

Not all brain training worked

One of the most important takeaways from the ACTIVE study is this: How you train the brain matters.

In the study:

• Memory training alone did not significantly reduce dementia risk
• Reasoning training alone did not significantly reduce risk
• Speed-of-processing training showed protective effects

This reinforces what neuroscience has been telling us for years – the brain responds best to targeted, progressive challenge.

 

What is Adaptive Speed-of-Processing Training?

Adaptive speed-of-processing training is a type of brain training that gradually challenges your brain to notice, process and respond to information more quickly and efficiently.

In simple terms: it trains how efficiently your brain takes in and responds to information.

In the ACTIVE trial, participants did computer-based exercises that required them to:

• quickly identify visual targets
• divide attention between central and peripheral information
• make rapid decisions
• respond under time pressure

A classic example: Spot an object in the centre of the screen while simultaneously locating something in the periphery with the time allowed gradually shrinking. This helps the brain become faster and more efficient in busy environments.

Why this matters for memory

With more than 16 years’ experience and over 18,000 participants supported through Brainfit programmes, we know that many everyday memory problems are actually attention and processing problems first.

If the brain:

• doesn’t notice information clearly
• processes it too slowly
• or is overloaded

…then memory struggles downstream.

That’s why at Brainfit we say: Focus first. Memory follows.

Speed-of-processing training is thought to work upstream of memory. Researchers believe improving processing efficiency may help the brain:

• use networks more efficiently
• cope better with age-related changes
• maintain independence longer

So, what kind of training helped. What should we be doing?

The effective training focused on strengthening:

• Processing speed
• Visual attention
• Divided attention
• Rapid decision-making

In simple terms, it trained the brain to process information more efficiently under pressure.

Why does this matter? Because as mentioned above, many everyday memory slips actually begin upstream poor attention and weak processing efficiency rather than memory storage itself. Remember: Focus first. Memory follows.

Dose and consistency mattered too

Another key insight from the study:

Participants benefited most when the training was:

• Adaptive (it got harder as they improved)
• Repeated over time
• Reinforced with booster sessions

When booster training wasn’t completed, the long-term protective effect was much weaker.

This is a powerful reminder that brain health is not a one-off activity – it’s a lifestyle practice so establishing daily habits to continue nurturing your brain and memory are super important.

 

What this means for your brain health

So what should you take away from all of this?

1. Your brain remains trainable as you age: The ACTIVE study adds to strong evidence around neuroplasticity – the brain’s lifelong ability to adapt and change. Even in later life, the right kind of mental challenge can strengthen brain networks.

2. Quality of training matters more than quantity: Doing the occasional puzzle is not the same as engaging in:

• structured
• progressive
• targeted
• appropriately challenging

brain training.

This is why at Brainfit we focus on how you train, not just how often. It’s also why we introduce you too a wide range of practical everyday tips and tricks you can use to ensure your brain is getting the variety it needs to thrive now and in the future.

3. Attention and processing speed are foundational: Many people worry about memory, and this is understandable. But the science increasingly shows that strong memory performance depends heavily on:

• attention
• processing efficiency
• mental flexibility

Strengthening these core skills, like we do in all our Brainfit programmes, supports memory indirectly but powerfully.

4. Brain training works best as part of a bigger picture: Even the researchers emphasise that cognitive training is one piece of the brain health puzzle. The strongest protection for long-term cognitive health comes from a whole-of-lifestyle approach, including:

• quality sleep
• regular physical activity
• good nutrition
• social connection
• stress management
• ongoing cognitive challenge

This is exactly why Brainfit takes a multi-factor approach to building cognitive reserve.

 

A balanced perspective

While the ACTIVE findings are encouraging, it’s important to be clear:

• This does not mean dementia can be prevented entirely
• The study shows risk reduction, not elimination
• More research is still ongoing

But the message is hopeful: Small, targeted actions done consistently may help your brain stay stronger for longer.

The Brainfit bottom line

The landmark ACTIVE study reinforces something we have believed for many years: Your brain thrives on the right kind of challenge.

When cognitive training is:

• purposeful
• progressive
• and part of a brain-healthy lifestyle

…it has the potential to build resilience that lasts decades. And perhaps most encouraging of all: It is never too early or too late to start strengthening your brain.

 

Ready to give your brain a boost?

If you’d like to learn practical, science-backed ways to support your memory, focus and long-term brain health, explore our renowned Brainfit programmes or join one of our upcoming classes.

Stronger Brain. Brighter Days. Happier You.