Many individuals focus on physical health metrics like calorie intake, skincare routines, and daily step counts, often neglecting their brain health until problems arise. However, experts emphasize the importance of prioritizing cognitive well-being before signs of decline emerge.
Natalie Mackenzie, a cognitive strategist specializing in brain training for peak performance, recommends regular self-assessment of brain health. She has identified five straightforward home tests, adapted from scientifically validated cognitive research and clinical memory assessments, that can help individuals gauge their cognitive sharpness.
Number Checks
Mackenzie's first test assesses working memory, the capacity to hold and manipulate information for immediate use. This can be done by having someone read a string of digits aloud, which the individual then repeats in reverse order. The sequences gradually increase in length, and the test concludes when a person fails two sequences of the same length. Research indicates that adults in their 20s and 30s can typically recall four to six digits backward, with this number decreasing to three to five for those in their 50s and older. Mackenzie suggests practicing this by mentally planning daily tasks instead of relying on digital tools.
Word Recall
Based on the CERAD Word List Memory Test, commonly used in dementia screening, this exercise involves recalling as many words as possible from a list of ten immediately after hearing them. After a 10-minute break dedicated to an unrelated activity, the individual attempts to recall the words again to test delayed recall. Typically, younger adults recall seven to eight words, with scores gradually declining with age. Mackenzie notes that stress can affect performance and suggests practicing by trying to remember a shopping list without using a phone app.
Story Recall
This test evaluates the ability to absorb and retain spoken information, a skill linked to long-term brain health. It involves listening to a short passage with at least 25 distinct facts, summarizing it immediately, and then again after 30 minutes to assess delayed recall. While the normal range varies, immediate recall generally declines with age, and a significant drop between immediate and delayed recall is considered more indicative of potential issues. Mackenzie suggests practicing this by listening to podcasts or audiobooks and retelling the story afterward.
Visual Memory
This simple test involves looking at a group of objects for 30 seconds, then leaving the room to write down as many as can be recalled. After a break, the recall is attempted again. Individuals in their 50s might remember eight or nine objects, while those in their 80s may recall five or six. Mackenzie advises practicing visual memory to maintain brain health.
Autobiographical Recall
This exercise assesses the ability to retrieve specific personal memories. Using cue words like 'HAPPY,' 'TABLE,' 'OFFICE,' or 'SAD,' individuals are prompted to speak for 30-60 seconds about a specific memory associated with each word. While not a precise diagnostic tool, Mackenzie notes that difficulty retrieving recent episodic memories, particularly from the last few years, could be an early indicator of decline warranting a discussion with a healthcare provider.
Mackenzie stresses that these tests are not diagnostic and do not have a single "pass score." However, when used consistently over time, they can help identify changes in cognitive function and encourage proactive measures to maintain brain health. Factors such as age, sleep, stress, and environment can influence memory, but regular practice of these exercises can help detect genuine changes early on.