Cognitive Training

Cognitive Training is a systematic exercise designed to improve specific brain functions.

🧠 What is Cognitive Training?

• Definition: Structured tasks designed to improve cognitive functions.
• Goals: Improve memory, attention, processing speed, executive function, etc.
• Principle: Utilizes neuroplasticity - repeated training → strengthens neural pathways.

🎯 Target Cognitive Functions

⚖️ The Transfer Effect Debate

• Near Transfer: Improvement in tasks similar to the trained task ✅
• Far Transfer: Effects spreading to general everyday life ❓
• While still debated, effects have been confirmed under specific conditions.

✅ Conditions for Effective Training

• Adaptive Difficulty: Adjusts difficulty based on performance.
• Sufficient Duration: At least 4-8 weeks.
• Regular Practice: 3-5 times a week, 20-30 mins per session.
• Variety: Training multiple cognitive domains.
• Engagement: Gamification, providing feedback.

Working Memory is the brain's "workspace" where information is temporarily held and manipulated.

📋 What is Working Memory?

• Definition: The ability to hold and process information for a short period.
• Capacity: Usually 7±2 items (Miller's Magic Number).
• Importance: Core to learning, problem-solving, and reasoning.
• Related Areas: Prefrontal cortex, Parietal lobe.

🎮 N-Back Task

🔢 Digit Span Task

💡 Everyday Working Memory Training

• Practice mental math (reduce calculator use).
• Memorize your shopping list before going to the store.
• Memorize phone numbers.
• Remember instructions without taking notes.

Attention is the ability to focus on relevant information and inhibit distractions.

🎯 Types of Attention

• Selective Attention: Choosing relevant info, ignoring irrelevant info.
• Sustained Attention: Maintaining focus over a long period (vigilance).
• Divided Attention: Paying attention to multiple tasks at once (multitasking).
• Alternating Attention: Flexibly shifting focus between tasks.

🎨 Stroop Task

🟢🔴 Go/No-Go Task

🔍 Visual Search Task

• Finding a target stimulus among many distractors.
• Example: Hidden picture puzzles, spot the difference.
• Effect: Visual attention, search efficiency.

💡 Everyday Attention Training

• Focus on a single task (reduce multitasking).
• Turn off notifications/distractions to focus.
• Meditation (the essence of attention training).
• Practice ignoring background noise while reading.

Processing Speed is the ability to process information quickly and accurately.

⏱️ What is Processing Speed?

• Definition: The speed and efficiency of performing cognitive tasks.
• Importance: The foundation for other cognitive functions.
• Aging: One of the first functions to decline with age.
• Related Areas: White matter tracts, Fronto-parietal network.

👁️ UFOV (Useful Field of View) Training

🔢 Symbol-Digit Substitution

⏰ Reaction Time Training

• Reacting as quickly as possible to specific stimuli.
• Progresses from simple reaction to choice reaction.
• Games: Whack-a-mole style games.

💡 Everyday Processing Speed Training

• Set a timer while performing tasks.
• Complete puzzles within a time limit.
• Practice making quick decisions (e.g., picking from a menu fast).
• Action video games (in moderation).

Executive Function is the brain's "CEO" that controls other cognitive processes.

🧠 Three Cores of Executive Function

• Inhibition: Suppressing inappropriate responses.
• Working Memory: Maintaining and manipulating information.
• Cognitive Flexibility: Shifting between tasks or perspectives.

📋 Planning Skills Training

🔀 Task Switching Training

🎯 Inhibitory Control Training

• Go/No-Go, Stroop Tasks.
• Impulse control, suppressing automatic responses.
• Improves self-regulation.

💡 Everyday Executive Function Training

• Perform familiar tasks in new ways.
• Plan your own travel itineraries.
• Cooking (managing multiple steps simultaneously).
• Strategy games like Chess or Go.
• Practice resisting impulse purchases.

Spatial Cognition is the ability to understand and manipulate spatial relationships.

🗺️ What is Spatial Cognition?

• Definition: Grasping position, direction, and relationships in space.
• Importance: Essential for math, science, engineering, architecture, and art.
• Related Areas: Parietal lobe, Hippocampus.

🔄 Mental Rotation

🧭 Navigation Skills

🧩 Spatial Training Tasks

• Tangram: Creating shapes with geometric pieces.
• Block Design: Arranging blocks to match a pattern.
• Paper Folding: Predicting the unfolded shape after folding and punching paper.
• Cube Unfolding: Predicting the completed cube from a net.

💡 Everyday Spatial Cognition Training

• Go to new places without GPS.
• Imagine rearranging your furniture.
• Packing luggage (efficiently utilizing space).
• 3D games, building games.
• Practice map reading.

These are the core principles to maximize the effects of cognitive training.

📈 1. Adaptive Difficulty

🔄 2. Variety

• Only one task ❌ → Only specific skills improve.
• Stimulate diverse domains with various types of tasks.
• Cross-training effect.

⏰ 3. Consistency

• Frequency: 3-5 times a week.
• Duration: 20-30 mins per session.
• Period: Minimum 4-8 weeks.
• Cramming ❌ → Regularity ✅

🎮 4. Engagement

• Gamification: Scores, levels, badges.
• Feedback: Immediate and specific.
• Progress Tracking: Checking improvements.
• Social Elements: Competition, cooperation.

🌟 5. Real-life Integration

• App training + Real-world application.
• Learning new skills (instruments, languages).
• Combined with physical exercise (increases BDNF).
• Adequate sleep (memory consolidation).

How to wisely choose brain training apps.

✅ Criteria for a Good Brain Training App

❌ Beware of Exaggerated Advertising

📱 Notable Brain Training Apps

• Lumosity: Most famous, diverse games.
• Peak: Over 40 games, coach feature.
• Elevate: Focuses on language and math.
• CogniFit: Personalized training programs.
• BrainHQ: Research-based, includes UFOV.

⚖️ A Balanced Approach

• Apps are just one tool, not a panacea.
• Combine with learning actual new skills.
• Exercise, sleep, and social activities are also important.
• Avoid unrealistic expectations; do it for fun.

🎯 Recommended Strategy

• 20-30 mins a day, 4-5 times a week.
• Stick to one app consistently rather than switching around.
• App training + Instrument/Language/Exercise learning.
• Evaluate the effect after 3 months.