To be successful in any field, it’s important to have a strong cognitive skillset. This means having the ability to think clearly, focus on tasks, and learn new information quickly and efficiently. Unfortunately, many people don’t realize how important cognitive skills are until they start struggling in school or work.
College can be an especially tough time for cognitive skills. You’re struggling to find your way in a new place with a new vibe and more responsibilities. It can start taking a toll without the proper strategies to help you through. In this article, we look at 10 of the most effective strategies for enhancing cognitive skills. Let’s begin!
1. Get Enough Sleep
Sleep is important for overall physical and mental health. It can help improve cognitive function by reducing fatigue and improving focus and concentration. The problem is finding time in your schedule for it. Take a look at how you’re currently spending your day (and night).
Lack of sleep can have serious consequences, including daytime fatigue, irritability, and difficulty concentrating. In fact, studies have shown that chronic sleep deprivation can lead to health problems such as obesity, heart disease, and depression. So how can you make sure you’re getting enough shut-eye? Here are a few tips:
First, try to go to bed and wake up at the same time each day. This will help to regulate your body’s natural sleep cycle. Second, create a relaxing bedtime routine, such as reading or taking a warm bath.
This will help to signal to your body that it’s time to wind down for the night. Finally, limit your exposure to electronic screens before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, a hormone that helps you to fall asleep.
By following these simple tips, you can help ensure that you get the restful sleep you need to stay healthy and productive. And your brain will thank you for it.
2. Eat a Healthy Diet
Eating a nutritious diet can help improve cognitive function and protect against age-related decline. There never was more truth to a statement than “you are what you eat.” Food is the fuel your body and mind need to function properly.
There are many schools of thought on what a “healthy diet” is, though. Fad diets abound, and many of them contradict one another. Want a sure thing?
Choose a diet that provides the body with essential nutrients, including vitamins, minerals, and fiber. Make sure that it also contains a balance of carbohydrates, fats, and proteins.
A healthy diet is high in fruits, vegetables, and whole grains and low in saturated fats, salt, and added sugars. A healthy diet can help to prevent or manage a wide range of health conditions, including heart disease, stroke, diabetes, and some forms of cancer.
It can also help to promote a healthy weight. For most people, a healthy diet includes three meals a day and two snacks. A variety of foods from all food groups should be included in each meal or snack. Many people find it helpful to plan their meals in advance or keep a food diary to track their intake.
3. Exercise Regularly
Exercise has numerous benefits for brain health, including improving cognitive function and protecting against cognitive decline. However, starting an exercise routine can prove intimidating.
Many people get discouraged if they’re unable to exercise for as long or as frequently as they’d like. But even short bouts of exercise have been shown to have positive effects on mood and brain health.
Plus, small changes can lead to big results over time. For example, adding a ten-minute walk at lunch or taking the stairs instead of the elevator are both simple ways to get more exercise.
Longer-term goals such as weight loss or a regular fitness routine can help you stay motivated and achieve the results you’re after. And by building physical activity into your daily life, you can stimulate chemical changes in the brain that improve overall cognitive function.
4. Challenge Your Brain
Engage in mentally stimulating activities like puzzles, learning new skills, and practicing mindfulness to keep your brain working well.
Mindfulness is the practice of present moment awareness. It is about being fully engaged in what you are doing in the here and now, without judgment.
When you are mindful, you observe your thoughts and feelings without reacting to them. This allows you to respond to life’s challenges more effectively.
There are many different mindfulness strategies that you can use to bring more presence into your life. Some people find it helpful to meditate for a few minutes each day, while others practice mindfulness through yoga or other forms of movement.
You can also bring mindfulness into your everyday activities, such as eating, walking, or brushing your teeth. The key is to find what works for you and to be consistent with your practice.
With time and regularity, mindfulness will begin to change the way you relate to your thoughts and emotions. You will start to experience more peace and well-being in your life.
5. Manage Stress
Chronic stress can negatively impact cognitive function and mental health, so it is important to find ways to manage your stress effectively. If you’re a student, you know only too well about how the trash bags can pile up in your head.
Many college students find themselves feeling stressed regularly. While some stress can be beneficial, too much stress can have negative consequences. Thankfully, there are several things that college students can do to better manage stressful situations.
First, it is important to identify the sources of stress in your life. Once you know what is causing you stress, you can develop a plan to address the problem.
Additionally, it is important to take breaks and allow yourself time to relax. Make sure to schedule time for activities that you enjoy, and try to avoid overcommitting yourself.
Finally, remember to eat healthy foods and exercise regularly (yeah, we know, broken record, but it’s important). Taking care of your body will help you to better handle stress when it does arise.
By following these tips, college students can learn to better manage their stress levels and stay healthy both physically and mentally.
6. Get Social Support
Social engagement has been shown to have a positive impact on cognitive function and mental health, so it’s important to foster healthy friendships and relationships. There are many places you can turn to in college to find strong and healthy relationships.
In fact, this is the moment in your life when you’ll likely meet some of the people who will become your lifelong friends.
Here are a few tips for finding social support in college:
Get involved in extracurricular activities and clubs that interest you. This is a great way to meet people with similar interests.
Join a study group or find a tutor to help you with your coursework.
Seek out support from friends and family members. Strong relationships can help you to weather difficult times and stay motivated during challenging times.
As a college student, it is important to find ways to maintain healthy friendships and relationships. By staying social and engaging with others, you can enjoy all the benefits that college has to offer. And that self-esteem boost will work wonders for your cognitive skills.
7. Practice Good Hygiene
Good hygiene has beneficial qualities in the way you feel and think. It certainly plays an important role in promoting both physical and mental health.
By keeping our bodies clean and free of dirt, bacteria, and other harmful substances, we reduce the risk of infection and disease that can damage various organ systems. Additionally, good hygiene can help to maintain healthy cognitive functions.
For example, washing our hands regularly protects our brains from harmful pathogens that could cause memory loss or even dementia. Engaging in regular exercise and eating a balanced diet helps to improve blood flow to the brain, allowing us to think more clearly and process information more quickly.
Overall, by adopting simple habits like regular hand washing and taking care of our overall health, we can help to maximize our cognitive abilities and stay mentally sharp throughout our lives. Some other good hygiene moves that can help your outlook:
Trimming or shaving unwanted or unsightly hairs (e.g., nose and ear)
Good post-toileting hygiene if you know what we mean
Wearing a favorite deodorant or perfume or using a favorite body wash
Maintaining a clean wardrobe
Brushing your teeth two or more times per day
You’ll look better, feel better, and smell better. And you’ll likely have more friends.
8. Take Supplements
Some supplements, like omega-3 fatty acids and B-vitamins, have been shown to improve cognitive function. However, it is important to speak with a healthcare professional before starting any supplement regimen.
That’s because some supplements may interfere with allergens or existing medications. Nevertheless, they can be a good way of getting the vitamins and nutrients you need if you’re not getting enough through your diet.
In a perfect world, you would just adjust your diet to make room for the types of foods that might make a supplement unnecessary. But it’s hard to plan out every meal, and supplements are effective for getting around that problem.
If you do go the supplement route and have spoken to your doctor, continue your due diligence with label reading. Each supplement is formulated differently, even if they have the same product name. Dig into the ingredients to ensure the supplement has the right amounts of ingredients to be effective.
9. Manage Medical Conditions
Conditions like depression, anxiety, and sleep disorders can all impact cognitive function. In fact, these very disorders can first appear in college, so it is important to seek treatment if you are struggling with any of them.
Try to avoid overmedicating, though. Look at current lifestyle choices and make any adjustments that you believe might help. If you’re still struggling after those changes have taken effect, schedule an appointment with a doctor.
10. Consider Brain Training
Some research has shown that certain brain-training exercises can improve cognitive function, although more research is needed in this area.
Some different brain training exercises may help improve cognitive function. One of the most well-known and widely used methods is called dual n-back training, which involves responding to audio or visual cues following a set of rules.
Studies have shown that performing this type of exercise regularly can lead to significant improvements in memory, focus, and other key cognitive abilities. Additionally, many people use crossword puzzles or sudoku to stimulate their brains and keep them sharp.
Whatever your preferred method may be, there are plenty of ones to try out that you can turn to for improved cognitive function and overall wellness. So why not start today? Your mind will thank you!
Your Cognitive Skills Are Some of the Most Important
Your cognitive skills are extremely important, and you should do everything in your power to improve them. We’ve outlined 10 different ways that you can do just that, so there’s no excuse not to get started today.
From regular exercise and eating a healthy diet to taking supplements and engaging in brain training exercises, there are plenty of options for you to choose from when it comes to improving your cognitive function. Which ones have you found to be the most effective? Sound off in the comments section below!
Aric Mitchell's work appears regularly here at 4tests.com and across the web for sites, such as The Inquisitr and Life'd. A former high school teacher, his passion for education has only intensified since leaving the classroom. At 4tests, he hopes to continue passing along words of encouragement and study tips to ensure you leave school ready to face an ever-changing world.
