How to Get Smarter: 7 Science-Based Ways to Increase Intelligence

Most people think you’re either born smart or you’re not, but modern neuroscience proves otherwise.

Our brain can be remarkably adaptable thanks to a concept called neuroplasticity, aka the ability to form new neural connections throughout life.

That means intelligence isn’t a static trait, but a skill you can train and improve based on your daily habits and actions.

So let’s dive into 7 ways you can unlock certain parts of your brain and actually boost your intelligence.

Engage in Cognitive Training

Just as muscles strengthen with resistance training, your brain gets sharper when you challenge it. Cognitive training tools like dual n-back tasks, problem-solving puzzles, or chess stimulate working memory and reasoning.

Cognitive training refers to specific exercises designed to improve areas like: 

• memory
• attention
• processing speed
• problem-solving. 

Unlike passive activities, these exercises intentionally stretch your brain’s working capacity, forcing it to adapt and grow.

In fact, a landmark study in PNAS found that targeted working memory exercises significantly boosted fluid intelligence, which is the ability to solve novel problems independent of prior knowledge.

Tip: Dedicate 10 to 20 minutes per day to puzzles, logic apps, or strategy games.

Practice Mindfulness and Meditation

Most people think the goal of meditation is to make you relax, but that’s only partially true.

Meditation – when done right – changes your brain at a structural level. Regular mindfulness practice increases gray matter density in the hippocampus (memory and learning) and prefrontal cortex (decision-making and focus).

Even short daily sessions of 10 to 15 minutes can reduce stress hormones like cortisol, improve concentration, and enhance emotional intelligence.

It’s no wonder why countless successful people have added meditation to their daily routines, such as Bryan Johnson and David Goggins just to name a few.

Goggins has actually stated that:

“You have to spend a hell of a lot of time with yourself, learning about yourself… So every night, that’s what I do when I’m stretching and meditating.”

So maybe it’s time to add this to your own daily routine as well?

Try Brain-Boosting Supplements

While habits can be essential to boost intelligence and memory,  science shows that certain natural supplements can support brain health and further enhance mental performance.

According to sources, even renowned people like Andrew Huberman include such supplements in their daily routine.

Such brain-boosting supplements can have a wide range of benefits, each focusing on something different such as:

• Improving your memory and focus
• Boosting high-performance brain power
• Helping you think quicker for advanced alertness

Tip:  Supplements are most effective when paired with a healthy lifestyle. They won’t replace sleep or exercise, but they can give your brain an extra edge.

Also, while brain-boosting supplements are suitable for all ages, they can be particularly useful for age-associated mental decline. After all, cognitive function declines over time but studies show that you can optimize brainspan when targeting its main causes.

Learn New Skills

Your brain thrives on novelty. Every time you learn something new, your brain creates fresh neural connections.

• Languages & instruments: Learning a second language or playing an instrument challenges memory, motor skills, and creativity.
• Problem-solving skills: Coding, chess, or even cooking new recipes force your brain to think differently and adapt.
• Lifelong learning: People who continue learning throughout life maintain better cognitive health and lower their risk of dementia.

Neuroimaging studies show that people who engage in continuous learning build “cognitive reserve”, which is an extra brainpower that protects against age-related decline.

Keep a Brain-Healthy Diet

Food isn’t just fuel for your body, but your brain as well. Of course we’re not talking about any food, but a diet rich in the right nutrients.

First and foremost you can begin by avoiding excess sugar, processed foods, and trans fats, which can impair memory and concentration.

Then, you can consult a professional in order to create a brain-healthy diet which will consist of:

• Omega-3 fatty acids
• Whole grains & healthy fats
• Antioxidants
• Mediterranean diet

Try to always incorporate at least one brain-healthy food into every meal, like avocado toast for breakfast, salmon salad for lunch, or nuts for snacks.

Make Sure You Get Enough Quality Sleep

Sleep is often underestimated, but it’s one of the most powerful tools for improving intelligence and overall brain function. 

What most people don’t know is that when you sleep, your brain isn’t “shutting down”; it’s actively processing, repairing, and preparing you for peak mental performance the next day.

And how will you achieve good mental performance without enough sleep?

Plus, researchers at the University of Rochester discovered that while you sleep, your brain activates the glymphatic system, which is a kind of “waste clearance system”.

This system flushes out harmful proteins like beta-amyloid, which is linked to Alzheimer’s disease when it builds up.

In simple terms: sleep is when your brain “takes out the trash.” Without it, toxins accumulate, leading to brain fog, slower thinking, and long-term cognitive risks.

Practice Dual N-Back Training

One of the most researched methods in cognitive psychology for boosting intelligence is working memory training, and the dual N-back task is at the center of it.

In a nutshell, dual N-back is a brain-training exercise where you must remember a sequence of visual and auditory stimuli that appeared “n” steps earlier. For example, you might see squares appearing on a grid while also hearing letters, and you must recall both patterns at the same time.

And unlike simple memorization, it trains the brain to hold and manipulate information; skills vital for learning, math, reasoning, and decision-making.

What to Keep In Mind

Improving your intelligence or “getting smarter” isn’t about quick fixes, since you need to build habits that train and strengthen your brain over time.

Yes, supplements like the ones we aforementioned can certainly give you a boost, but you shouldn’t limit yourself to them.

In short, if there’s one thing you should keep from this blog post, is to treat your bain like a muscle. 

Feed it, train it, rest it, and challenge it… and it will reward you with sharper thinking, better memory, and lasting intelligence!