How to Create an Effective Brain Training Routine (That You'll Actually Stick To)

I have a confession: I'm terrible at routines. Like, really terrible.

I've started probably... I don't know, 15? 20? Different exercise programs. I bought a Peloton subscription, used it for a week, then it became a very expensive clothes hanger. I tried meditation apps—Headspace, Calm, you name it. Lasted maybe 2 weeks each.

And brain training? Same story. I'd get all excited, play every day for a week, then... nothing. I'd forget. Or get busy. Or just not feel like it.

This went on for like 2 years. I'd start, stop, feel guilty, start again, stop again. It was a cycle of failure and I was getting nowhere.

But then I finally figured something out. And it's probably not what you think. It's not about willpower or discipline or any of that stuff. It's about... well, let me explain.

The Mistake Most People Make

When people start brain training, they go all in. They decide to play for an hour every day. They download five different apps. They create elaborate schedules.

And then life happens. They miss a day. Then another. Then they feel guilty. Then they give up.

I've done this so many times. The problem isn't the training—it's the approach.

What Actually Works

After years of trial and error, here's what I've learned:

Start RIDICULOUSLY Small

This is the key. Don't try to play for an hour on day one. Don't even try 30 minutes. Start with 5 minutes. That's it. Just 5 minutes.

I know, I know—5 minutes seems like nothing. But that's the point. It's so small that you can't really make excuses. "I don't have 5 minutes" is basically saying "I don't have time to brush my teeth" and we all find time for that, right?

I started with literally 5 minutes. Some days I'd play longer because I was having fun, but I never REQUIRED more than 5 minutes. That was the rule. Just 5 minutes, and I'm done.

This made it so much easier to stick to. On busy days, I could still do 5 minutes. On lazy days, 5 minutes wasn't a big ask. It removed all the pressure.

And here's the thing: once I did it for like 3 weeks straight, it just became automatic. Like checking my email or brushing my teeth. I didn't have to think about it anymore.

Pick a Specific Time

Don't just say "I'll play sometime today." Pick a specific time. Morning coffee? Lunch break? Before bed?

I play right after my morning coffee. It's become part of my routine, like brushing my teeth. I don't have to think about it—I just do it.

Make It Easy

Remove all friction. Bookmark the games. Keep your phone nearby. Make it as easy as possible to start playing.

I have our games bookmarked on my phone's home screen. When I have a spare 5 minutes, I can start playing immediately. No searching, no thinking—just tap and play.

Track Your Progress

This is huge for motivation. When you can see yourself improving, it's easier to keep going.

I track my scores in a simple spreadsheet. Nothing fancy—just date, game, and score. Seeing that line go up over time is incredibly motivating.

Mix It Up

Don't play the same game every day. Mix it up. Play different games on different days. This keeps things interesting and trains different cognitive skills.

I have a rotation: Monday is memory games, Tuesday is reaction time, Wednesday is logic puzzles, Thursday might be speed math, etc. It's not rigid, but it gives me structure.

Be Flexible

Some days you won't feel like playing. That's okay. Don't beat yourself up about it. Just get back to it the next day.

I used to get discouraged if I missed a day. Now I just accept it and move on. One missed day doesn't ruin everything.

The Routine That Works For Me

Here's my actual routine:

• Time: Right after morning coffee (around 8 AM)
• Duration: 10-15 minutes
• Games: Rotate through different types
• Tracking: Log scores once a week
• Flexibility: Skip days when needed, no guilt

It's simple. It's sustainable. And it works.

Common Pitfalls to Avoid

1. All-or-nothing thinking: "I missed a day, so I might as well give up." No. Just get back to it.

2. Setting unrealistic goals: "I'll play for an hour every day." Start smaller.

3. Comparing yourself to others: Your progress is your own. Don't worry about other people's scores.

4. Expecting immediate results: Improvements take time. Be patient.

5. Making it a chore: If you're not enjoying it, you won't stick with it. Find games you actually like.

The 30-Day Challenge

Here's a challenge: play for just 5 minutes every day for 30 days. That's it. No pressure to improve. No pressure to play longer. Just 5 minutes, every day.

After 30 days, you'll have built a habit. Then you can increase the time if you want. But start with 5 minutes.

I did this challenge, and it changed everything. By day 30, playing brain games was just something I did, like checking my email. It wasn't a struggle anymore.

The Bottom Line

The best brain training routine is the one you'll actually do. Start small. Be consistent. Make it easy. And don't give up if you miss a day.

Remember: 5 minutes a day is better than an hour once a week. Consistency beats intensity every time.

And if you're not enjoying it, you're doing it wrong. Find games you like. Make it fun. That's the only way you'll stick with it long-term.