Do Brain Training Apps Work? What the Research Really Says
Do brain games like Lumosity, Elevate and memory apps make you smarter or prevent dementia? A clear look at the research on brain training, the "transfer" problem, the ACTIVE study, what actually keeps your brain sharp and how to use brain games wisely.
The ads are everywhere. Play a few minutes of colorful games a day and you'll sharpen your memory, speed up your thinking, boost your focus and maybe even protect yourself from dementia. Millions of people have downloaded brain training apps hoping for exactly that. It's an appealing promise: what if keeping your brain young were as easy as a daily game on your phone?
It's a fair question to ask whether these apps actually deliver. The research is more nuanced than either the marketing or the skeptics suggest. Brain training isn't useless, but it's also not the magic shortcut it's often sold as. Here's what the science actually says.
What are brain training apps?
Brain training apps offer short games and exercises designed to target skills like:
- Memory
- Attention and focus
- Processing speed
- Problem-solving
- Language and vocabulary
- Math skills
Popular examples include apps that adjust difficulty as you improve and track your scores over time. Many charge subscription fees and make claims about improving cognitive performance.
The big question: does it transfer?
Here's the central issue in brain training research. Nobody doubts that if you practice a game, you'll get better at that game. The real question is whether those improvements transfer to other skills and everyday life, like remembering where you put your keys, staying focused at work or reasoning through problems.
Scientists talk about two kinds of transfer:
- Near transfer: improvement on tasks very similar to the trained game
- Far transfer: improvement on different tasks or real-world abilities
Most research has found good evidence for near transfer and much weaker, inconsistent evidence for far transfer.
What the research says
Expert consensus statements
In 2014, the Stanford Center on Longevity and the Max Planck Institute for Human Development released a statement signed by around 70 scientists. It said there was little compelling scientific evidence that brain games could meaningfully improve everyday cognitive function or prevent cognitive decline. Not long after, a different group of researchers published a response arguing that some forms of cognitive training did show promise. The debate has continued since.
The Lumosity case
In 2016, the U.S. Federal Trade Commission settled with the company behind Lumosity over charges that it had made deceptive advertising claims, including that its games could help users perform better at work and school and delay age-related cognitive decline. The company agreed to pay $2 million and change its marketing. That doesn't mean the games were worthless, but it does mean the bold claims weren't backed by strong evidence.
Large reviews
A large 2016 review published in Psychological Science in the Public Interest examined studies cited by brain training companies. The authors concluded that there was extensive evidence that training improved performance on the trained tasks, less evidence for improvement on closely related tasks and little evidence that training improved everyday cognitive performance.
The ACTIVE study: a hopeful finding
The ACTIVE study (Advanced Cognitive Training for Independent and Vital Elderly) followed more than 2,800 older adults who received different types of cognitive training. A 2017 analysis reported that people who completed a specific type of "speed of processing" training, a computerized task focused on quickly noticing and identifying visual information, had a lower risk of developing dementia over 10 years compared with a control group. Other types of training in the study, such as memory and reasoning training, didn't show the same effect on dementia risk.
This is one of the more promising findings in the field, but it's one study, and researchers have called for more work to confirm it.
So, do brain training apps work?
Here's a fair summary:
- They'll make you better at the games. That's well established.
- Some may help related skills a bit, especially processing speed in older adults.
- They probably won't make you broadly smarter or dramatically improve your everyday memory.
- Evidence that they prevent dementia is limited, with a few promising but not conclusive findings.
- They can be fun and mentally engaging, which has value on its own.
What actually keeps your brain sharp
If you want the biggest return for your brain, these habits have stronger evidence behind them than brain games alone.
Physical exercise
Regular aerobic exercise is one of the best-studied ways to support brain health and memory. Our guide to exercise and the brain explains why. Aim for the recommended 150 minutes a week.
Learning complex new skills
Learning something genuinely new and challenging, like a language, a musical instrument or a craft, engages many brain systems at once. Our guides to learning a language as an adult and learning an instrument as an adult can help you get started. Our neuroplasticity explained guide covers how your brain changes as you learn.
Social connection
Staying socially active is linked with better cognitive health as we age. Conversations, friendships and group activities challenge your brain in rich, unpredictable ways. Our guide to loneliness and health explains why connection matters.
Sleep
Sleep supports memory and helps clear waste from the brain.
Heart health
What's good for your heart is good for your brain. Managing blood pressure, blood sugar and cholesterol matters. Our guide to lowering blood pressure naturally has helpful tips.
Hearing and vision
The 2024 Lancet Commission on dementia identified 14 modifiable risk factors and estimated that addressing them could prevent or delay nearly half of dementia cases. Among them were untreated hearing loss and untreated vision loss. Getting your hearing and eyes checked is a simple, often overlooked step.
Reading and mentally engaging hobbies
Reading, puzzles, games with friends, writing and creative hobbies keep your mind active. Our guide to puzzles and brain health looks at what research says.
How to use brain training apps wisely
If you enjoy brain games, there's no reason to stop. Just use them wisely:
- Treat them as fun, not medicine. Enjoy them for the challenge, not as a guarantee.
- Be skeptical of big claims. Look for evidence from independent studies, not just company marketing.
- Don't let them replace other activities. Ten minutes of games shouldn't replace a walk, a conversation or learning a real skill.
- Mix it up. Variety challenges your brain more than repeating the same task.
- Watch the cost. Many apps charge ongoing subscriptions. Free alternatives, like crosswords, sudoku and strategy games, may be just as engaging.
- Limit screen time if it's crowding out sleep or physical activity.
A brain-healthy daily mix
Instead of relying on one app, try a mix:
- A 20- to 30-minute walk
- Ten minutes of reading
- A conversation with a friend
- Ten minutes practicing a new skill
- A puzzle or game for fun
- Seven to nine hours of sleep
What to look for if you choose a brain app
If you'd like to use a brain training app, a few questions can help you choose wisely:
- Is there independent research? Look for peer-reviewed studies on the app itself, not just general claims about the brain.
- Who did the research? Studies funded by the company aren't necessarily wrong, but independent replication is more convincing.
- What exactly improved? Did people get better only at the games, or on real-world tasks?
- What does it cost? Compare the price with free alternatives.
- Is it enjoyable? If you'll only use it out of guilt, your time might be better spent elsewhere.
Frequently asked questions
Do brain games improve memory?
Brain games usually improve performance on the games themselves, but research shows limited evidence that they improve everyday memory.
Can brain training prevent dementia?
Evidence is limited. One large study found a specific speed-of-processing training was linked to lower dementia risk, but more research is needed. Exercise, social connection, heart health and managing hearing loss have stronger evidence.
Are brain training apps a waste of money?
Not necessarily if you enjoy them, but be cautious of bold claims. Free activities like puzzles, reading and learning new skills may offer similar or greater benefits.
What is the best way to keep your brain sharp?
Regular physical exercise, learning new skills, social connection, good sleep, heart health and staying mentally engaged are among the best-supported habits.
What is "transfer" in brain training?
Transfer means whether improvements on a trained task carry over to other skills or everyday life. Brain training studies generally show strong near transfer but weak far transfer.
A sharp mind thrives on variety. See how your intellectual wellness is doing with our free wellness wheel quiz.
