Comparison & Tools
Brain Training Methods Compared by Goal: Memory, Focus, Speed & Flexibility [2026]
Compare brain training methods by purpose — working memory, focus, processing speed, and cognitive flexibility. Science-based guide covering Dual N-Back, meditation, exercise, and more.
Why Choose by Goal?
Not all brain training methods are created equal. "Improve my memory," "sharpen my focus," and "think faster" each require different training approaches.
This guide compares brain training methods organized by goal, based on scientific research. Find the right training method for your specific needs.
Our Approach
Rather than declaring any single method the "best," we present the characteristics and scientific evidence for each method fairly. Effects vary between individuals, and researchers continue to debate many aspects of cognitive training.
Overview of Brain Training Methods
Let's organize the major brain training approaches into four categories.
Cognitive Training
Dual N-Back, Digit Span, Corsi Block, and similar tasks. Directly train working memory, attention control, and other specific cognitive skills.
Memory Techniques
Memory palace, chunking, mnemonics, and similar methods. Techniques for encoding and recalling information more efficiently.
Mindfulness & Meditation
Focused attention meditation, mindfulness practice. Enhance attention quality and emotional regulation, promoting efficient use of cognitive resources.
Physical Activity
Aerobic exercise, yoga, and similar activities. Strengthen the brain's foundation through BDNF promotion and hippocampal activation.
Goal 1: Strengthen Working Memory
Working memory is your brain's "mental workspace" — the ability to temporarily hold and process information. It's a foundation for work, learning, and everyday problem-solving.
Recommended Methods
| Method | Characteristics | Scientific Evidence |
|---|---|---|
| Dual N-Back | Simultaneous visual and auditory processing. High cognitive load | Jaeggi et al. (2008) reported improvements in fluid intelligence |
| Digit Span | Remember number sequences. Verbal working memory | Widely used as a Wechsler intelligence subtest |
| Corsi Block | Remember spatial location sequences. Spatial working memory | Standard assessment tool for the visuospatial sketchpad |
| Memory Palace | Associate information with familiar locations | Effective for long-term memory. Distinct from expanding working memory capacity |
Cognitive Training vs. Memory Techniques
Cognitive training like Dual N-Back aims to expand working memory capacity itself. Memory techniques help you use your existing capacity more efficiently. These approaches are complementary — using both together is most effective.
Recommended Plan for This Goal
Foundation: Build Capacity with Dual N-Back
15-20 minutes per day, 5 times per week. Start at N=2 and gradually increase. This directly stimulates working memory capacity.
Support: Train Both Systems with Digit Span and Corsi
Practice both verbal (Digit Span) and spatial (Corsi) tasks to strengthen working memory across domains.
Apply: Master Memory Techniques
Learn the memory palace and chunking methods to put your enhanced working memory to practical use.
Related articles: What is Working Memory? / Benefits of Dual N-Back
Goal 2: Improve Focus and Attention
Focus problems can be broken down into three types: sustaining attention, resisting interference, and switching between tasks.
Recommended Methods
| Method | Type of Attention Trained | Scientific Evidence |
|---|---|---|
| Stroop Test | Interference suppression (ignoring irrelevant info) | Widely used in attention control research since Stroop (1935) |
| Flanker Task | Selective attention (filtering surrounding stimuli) | Developed by Eriksen & Eriksen (1974). Measures attention focus |
| Go/No-Go Task | Response inhibition (suppressing impulsive reactions) | Widely used in ADHD research for attention control |
| Mindfulness Meditation | Sustained attention & metacognition | Jha et al. (2007) reported improvements in sustained attention |
Cognitive Training vs. Meditation
| Aspect | Cognitive Training | Mindfulness Meditation |
|---|---|---|
| Target | Specific attention skills (inhibition, selection, switching) | Overall attention quality and stability |
| Speed of effects | Task performance improves relatively quickly | Benefits may take several weeks to notice |
| Side benefits | Improved processing speed | Stress reduction, emotional regulation |
| Best for | People wanting to improve specific attention skills | People seeking overall focus and mental stability |
Recommended Plan for This Goal
First: Identify Your Weakness
Try Stroop, Flanker, and Go/No-Go to identify which attention skill needs the most work. Focus training on your weakest area.
Foundation: Build an Attention Base with Meditation
Establish a daily 10-minute mindfulness practice. Focusing on your breath builds the foundation for sustained attention.
Strengthen: Target Your Weak Spots
Practice the game that targets your weakest attention skill for 10 minutes daily. Combining this with meditation enhances effectiveness.
Related articles: Focus & Productivity Boost / Training Combined with Meditation & Exercise
Goal 3: Increase Processing Speed
Processing speed is the ability to quickly and accurately process information. It's one of the cognitive functions most noticeably affected by aging, but training may help maintain and improve it.
Recommended Methods
| Method | Characteristics | Scientific Evidence |
|---|---|---|
| Reaction Time Test | Measure and practice response speed to simple stimuli | Widely used as a basic measure of processing speed |
| Trail Making Part A | Connect numbers in order as quickly as possible | TMT-A is a standard clinical assessment tool for processing speed |
| Visual Search | Quickly find targets among visual information | Trains visual processing speed and attention efficiency simultaneously |
| Aerobic Exercise | Improve blood flow to the brain through cardiovascular fitness | The ACTIVE study reported long-term benefits of speed training |
Insights from the ACTIVE Study
The large-scale U.S. ACTIVE study (Advanced Cognitive Training for Independent and Vital Elderly) found that older adults who received processing speed training showed reduced risk of cognitive decline at 10-year follow-up. Processing speed is receiving particular attention as a target for age-related cognitive decline.
Goal 4: Enhance Cognitive Flexibility
Cognitive flexibility is the ability to quickly shift thinking and behavior in response to changing situations. It's crucial for multitasking and problem-solving.
Recommended Methods
| Method | Characteristics | Scientific Evidence |
|---|---|---|
| Task Switching | Switch between two rules. Measures switch cost | Established as a cognitive flexibility indicator by Monsell (2003) |
| Trail Making Part B | Alternate between numbers and letters. Measures set-shifting | TMT-B is a standard clinical assessment tool for cognitive flexibility |
| Stroop Test | Suppress automatic responses and respond flexibly | Used to assess the inhibition component of executive function |
| Learning New Skills | Musical instruments, new languages, programming, etc. | Novel learning is considered a strong stimulus for neuroplasticity |
Goal 5: Overall Cognitive Enhancement
For those seeking to boost brain function broadly rather than targeting specific skills.
Scientifically Supported Combined Approach
Current research suggests that combining multiple approaches is more effective than relying on a single method.
| Approach | Role | Recommended Frequency |
|---|---|---|
| Dual N-Back | Core working memory training | 15-20 min daily |
| Aerobic Exercise | BDNF promotion, improved brain blood flow | 3-5 times/week, 30+ min |
| Mindfulness Meditation | Attention stabilization, stress management | 10 min daily |
| Novel Learning | Neuroplasticity promotion | Ongoing |
| Adequate Sleep | Memory consolidation, brain recovery | 7-9 hours nightly |
Individual Differences in Effectiveness
Brain training effects vary considerably between individuals. Not everyone will experience the same results. Transfer effects — improvements in untrained abilities — remain actively debated among researchers (Au et al., 2015; Melby-Lervag & Hulme, 2013).
Related articles: Optimal Training Plan / Training Duration & Frequency
Comparing Commercial Brain Training Services
Many commercial brain training apps exist. Here's an objective comparison of major services.
| Feature | Dual N-Back (This Site) | Lumosity | BrainHQ | Dr. Kawashima's Brain Training |
|---|---|---|---|---|
| Price | Free | Partly free (paid plans) | Partly free (paid plans) | Game software purchase |
| Main Focus | Working memory | Various mini-games | Processing speed & attention | Calculation, memory & inhibition |
| Research | Jaeggi et al. (2008), etc. | Received FTC scrutiny in 2016 regarding advertising claims | Multiple peer-reviewed studies report benefits | Based on Tohoku University research |
| Platform | Web browser | iOS/Android/Web | iOS/Android/Web | Nintendo Switch/DS |
| Customization | Auto-adjusting levels | Personalized programs | Adaptive training | Fixed programs |
In the Interest of Fairness
As a Dual N-Back provider, we have a conflict of interest in this comparison. Please refer to each service's official site and independent research for detailed information. Every service has its own strengths and limitations.
How to Choose the Right Brain Training for You
Clarify Your Goal
Decide whether you want to prioritize working memory, focus, processing speed, or cognitive flexibility.
Start Free
Try our various games or free meditation apps to explore what works for you. It's fine to switch methods if something doesn't feel right.
Combine Approaches
Research suggests that cognitive training + exercise + sleep is an effective combination. Don't fixate on a single method — try a multi-faceted approach.
Prioritize Consistency
Any method needs at least 2-4 weeks of regular practice before you may notice benefits. Choosing a method you enjoy is the key to long-term consistency.
FAQ
Q:
Conclusion
To maximize brain training benefits, the key is choosing a method that matches your goal and combining multiple approaches.
| Goal | Best Approach |
|---|---|
| Working Memory | Dual N-Back + Digit Span + Memory techniques |
| Focus & Attention | Stroop/Flanker + Meditation |
| Processing Speed | Reaction Time + Trail Making + Aerobic exercise |
| Cognitive Flexibility | Task Switching + Trail Making B + Novel learning |
| Overall Enhancement | Dual N-Back + Exercise + Meditation + Sleep |
Scientific evidence continues to evolve, and no definitive "perfect approach" has been established. What matters most is finding a method that works for you and sticking with it consistently.
Related Articles
Start Training Your Brain Today
Experience scientifically-proven cognitive training with our free app