7 quick brain training exercises for better focus you can do today

When your focus is shot, everything takes longer. 

Emails drag. Conversations blur. Your to-do list grows while your energy drops. 

But focus is something you can train just like your body. These brain training exercises can help you strengthen your focus and stay sharp—without adding more stress to your day. 

The seven simple exercises below are backed by research and easy to build into your schedule. So, if you’re trying to reduce distractions, improve memory, or feel more mentally organized, this is where to start.

7 daily brain training exercises that actually improve focus

1. Start your morning with five minutes of mindfulness

One of the most effective brain training exercises for better focus is also the simplest. Taking five minutes to sit quietly and pay attention to your breath helps lower stress and increase mental clarity. It also makes it easier to concentrate when your day ramps up.

Why it matters:
Daily mindfulness helps your brain filter out distractions. It improves attention span, supports emotional regulation, and activates parts of the brain involved in decision-making and learning.

What to do:
Set a timer for five minutes. Sit comfortably. Breathe slowly. Each time your mind wanders, bring it back to your breath. Try doing this before emails or meetings to stay present.

2. Break your day into focus blocks using the Pomodoro technique

Pomodoro is a productivity method that uses short bursts of focused work followed by short breaks. A typical cycle is 25 minutes of work, then a 5-minute break. After four rounds, take a longer pause. This technique helps your brain stay alert without burning out.

Why it matters:
Your brain works best in sprints, not marathons. This structure helps you avoid mental fatigue, procrastination, and decision paralysis.

What to do:
Choose a task. Set a 25-minute timer. Work on just that task—no switching, no multitasking. Take a 5-minute break, then repeat. 

You could even try the Pomodoro timer on the Balance app, Elevate’s sister app. It lets you choose your background sound—like rain, focus music, or silence—and the type of break you’d like to take between sessions.

3. Use the memory palace technique to improve recall

This classic memory technique is one of the most effective ways to store and retrieve information. You mentally map information onto a space you know well, like your kitchen or walk to work. The next time you want to remember that info, you mentally “walk” through the space.

Why it matters:
This method taps into visual and spatial memory, which are much stronger than rote memorization. It trains your brain to connect abstract ideas with real-world anchors.

What to do:
Pick a space you know inside and out. Choose a route through that space. Place what you want to remember at key spots along the way. Use this for lists, key points in a meeting, or speech outlines.

4. Try Dual N-Back training for better working memory

Dual N-Back is one of the most researched brain training exercises for better focus and working memory. It challenges you to match visual and auditory patterns from a few steps earlier in the sequence.

Why it matters:
Working memory is what helps you stay focused during conversations, problem-solve quickly, and juggle multiple ideas at once. Improving it helps your brain stay on task and process more information with less strain.

What to do:
Use a free Dual N-Back app and start with 1-Back or 2-Back mode. Practice 15–20 minutes a few times a week. The game adapts as you improve, so you’re always challenged at the right level.

5. Add movement to reset your mental state

Physical movement boosts circulation, oxygenates your brain, and stimulates the release of neurotransmitters like dopamine. All of that translates to better attention and mental clarity. (And no, it doesn’t need to be a full workout—even a quick walk or stretch can reset your focus.)

Why it matters:
Physical activity improves memory, supports faster brain processing, and increases mental alertness. It’s one of the fastest ways to regain focus when your brain feels sluggish.

What to do:
Stand up and stretch every hour. Walk while taking a call. Do 10 squats between emails. The key is consistency—not intensity.

6. Practice progressive muscle relaxation to reduce stress overload

Progressive Muscle Relaxation (PMR) is a focus-friendly technique where you tense and release muscle groups one at a time. It helps you tune into where you’re holding stress and release it so your brain can stop sending out stress signals.

Why it matters:
When your body is in a constant low-level state of tension, your brain stays in alert mode. PMR helps calm your nervous system so your mind has more bandwidth to focus.

What to do:
Sit or lie down. Start with your toes. Tense them for 5 seconds, then release. Work your way up your body—feet, legs, shoulders, jaw. Try it before deep work or after a long day.

7. Stimulate your brain by learning something unfamiliar

Challenging your brain with something new—like learning a language, testing your memory, or solving puzzles—encourages mental flexibility and attention control. It forces your brain to stay engaged, especially when the task is just outside your comfort zone.

Why it matters:
New activities help form new neural connections. The more your brain adapts to different types of tasks, the better it becomes at sustaining focus under different conditions.

What to do:
Elevate’s Daily Crossword, or watch a short documentary and summarize it afterward. 

Build a routine that works for your brain

None of these exercises take hours. Most take less than 10 minutes—and they compound over time. 

Start with the ones that fit your schedule, then layer in more as you build the habit. 

Over time, these small shifts can lead to a big improvement in focus, clarity, and mental endurance.