8 Neuroplasticity Exercises To Stimulate Brain Function

The human brain is always changing. Through a process called neuroplasticity, your brain can adapt, rewire, and strengthen its connections based on your experiences, habits, and environment. 

This isn’t something limited to childhood or early development. Neuroplasticity continues throughout life.

So, what does that mean for you? It means the small things you do every day — how you think, move, learn, and manage stress — can play a role in how your brain functions and adapts over time. Whether your goal is to support focus, memory, or emotional wellness, there are simple, science-backed exercises that may help encourage healthy brain activity and mental clarity.*

Let’s take a look at how neuroplasticity works and explore easy ways to put it into motion.

What is neuroplasticity?

Neuroplasticity is your brain’s ability to reorganize itself by forming new neural pathways. Every time you learn a new skill, form a new habit, or change a thought pattern, your brain is actively reshaping itself.

Repeated experiences drive this ability. When you consistently engage in specific thoughts or actions, your brain strengthens the associated pathways. Likewise, certain pathways may gradually fade if they aren’t used as often. This adaptability is part of how we grow, learn, and even recover from challenges.

While many factors influence neuroplasticity — like age, genetics, and health — lifestyle habits make a big difference. And that’s where intentional exercises come in.

8 neuroplasticity exercises to try

Strengthening your brain plasticity through different activities can help keep your brain sharp and support your emotional well-being.

1. Mindful meditation

Mindfulness meditation is one of the most accessible ways to engage your brain in a new and intentional way. 

Research suggests that regular mindfulness practice may support focus, memory, and emotional regulation by promoting activity in areas of the brain associated with self-awareness and calmness.*

You don’t need to meditate for hours to make a difference. Even 5-10 minutes of quiet breathing and observing your thoughts without judgment may help shift your mental state and strengthen helpful patterns over time.

2. Learn something new

When you challenge your brain with something unfamiliar — like a language, a musical instrument, or a hobby that requires coordination and focus — you activate new neural networks.

The key isn’t becoming an expert. It’s the process of learning that creates the opportunity for mental growth. And when you enjoy what you're doing, you're more likely to stick with it, which helps reinforce the effects over time.

3. Move your body

Physical movement, especially rhythmic or aerobic activity, may support blood flow to the brain and help stimulate regions tied to learning and emotional balance.* Regular movement has been linked to improved cognitive wellness, especially when paired with other healthy habits like restful sleep and nourishing meals.*

Walking, stretching, or any activity that feels good for your body can also benefit your mental clarity — especially if you approach it with intention rather than intensity.

4. Brain games and puzzles

Challenging your brain with puzzles like crosswords, sudoku, or memory games can help support mental sharpness and attention.* 

These activities aren’t about being perfect or solving everything quickly — they’re about actively engaging parts of your brain involved in logic, short-term memory, and problem-solving.

Over time, even small daily efforts can help reinforce these pathways. The goal is to choose exercises that feel just challenging enough to keep your mind alert without becoming overwhelming. A few minutes of focus each day can go a long way toward supporting mental clarity.*

5. Journaling with intention

Writing things down can also support emotional balance and self-awareness.* Journaling helps you slow down and observe your thoughts more clearly, which can make a meaningful difference over time.

You don’t need to write pages or follow a rigid format. Try jotting down three things you're grateful for, noting a positive moment from the day, or writing out an intention for tomorrow. These small moments of reflection may help support a more balanced, resilient mindset.*

6. Visualization and mental rehearsal

Visualization is a practice where you mentally picture yourself doing something — whether it’s preparing for a conversation, learning a skill, or going through a routine. Neuroscience research suggests that this kind of mental rehearsal can activate similar brain regions as actually performing the activity.*

It’s a powerful tool because it reinforces focus and intention. By imagining a task step-by-step, you help the brain organize those pathways and build familiarity, even before taking real-world action.

7. Prioritize meaningful connection

Engaging in real conversations — whether with a friend, family member, or someone new — can help activate regions of the brain tied to memory, communication, and emotional processing.* These interactions also support mental and emotional well-being in a broader sense.

Connection doesn’t always need to be deep or long. Even short, meaningful moments of presence with others may support your mental wellness over time. It’s the quality of connection, not the quantity, that matters most.

8. Break routine on purpose

Your brain thrives on novelty. Changing your routine, like taking a different route, trying a new recipe, or even brushing your teeth with your non-dominant hand, can challenge your brain to adapt in new ways. These shifts may feel small, but they engage different parts of your brain and encourage flexible thinking.*

It’s not about making everything harder. It’s about reminding your brain that it can adapt and explore unfamiliar territory, even in small ways.

How to support brain function beyond exercise

The exercises above are powerful, but they’re even more effective when supported by a balanced lifestyle. 

That includes:

• Nutrition: A nutrient-rich diet with healthy fats, leafy greens, and hydration may help support overall brain function.*

• Restorative Sleep: Sleep is essential for memory processing and emotional balance. Prioritizing consistent, quality rest can help reinforce the mental work you’re doing during the day.*

• Stress Management: Chronic stress can interfere with neuroplasticity. Making space for relaxation — through breathing, movement, or mindfulness — can support both mental and emotional well-being.*

None of these habits need to be perfect. What matters most is consistency and intention. Combining small, supportive routines with even a few of the exercises listed above gives your brain the chance to adapt and thrive.

The bottom line

You don’t have to do everything at once. The best way to support brain function over time is by choosing one or two new habits that fit into your life right now. As those become more familiar, you can build from there.

Neuroplasticity isn’t about overnight change — it’s about steady, repeated choices that signal to your brain, “this matters.” With time, those signals add up, helping support focus, memory, and emotional wellness in daily life.*

*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sources:

Adult Neuroplasticity: More Than 40 Years of Research | PMC

What Is Neuroplasticity? How It Works | Cleveland Clinic

What Happens to Your Brain When You Learn a New Skill? | Central Connecticut State University

Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies | PMC

Seeing Is Believing: The Power of Visualization | Psychology Today