Today
Six habits, each with research behind it. Tick them off as the day goes. Your progress stays on this device.
Games
Fifteen games for speed, memory, attention and reasoning. Glance copies the speed training that cut dementia cases by 25% over twenty years. Every game keeps your scores, so you can see yourself improve.
Three flashes · twenty seconds
Train the skill that cut dementia cases by 25% over twenty years.
The skill is speed: how much you take in with one quick look. In a U.S. study that followed 2,802 older adults for twenty years, it was the only kind of brain training that lowered dementia. Try it now: a star will flash on the ring. Tap where it was.
The rings breathe at six breaths a minute. Breathe with them.
Tools
Blood pressure and hearing are two of the largest risk factors, and both are treatable.
Blood pressure log
Trial-testedIn a U.S. study of 9,361 people, bringing the top blood pressure number below 120 cut early memory problems by 19%. To measure: sit quietly for five minutes with your arm resting at heart level.
Hearing screen
Trial-testedHearing loss is tied for the largest factor in the Lancet list, at 7% of cases. In a U.S. study, older adults at higher risk who got hearing aids lost memory and thinking skills 48% more slowly over three years. Use headphones, a quiet room and the volume at half.
Slow breathing
PracticeSix breaths a minute: five seconds in, five out. Use it before sleep or before a blood pressure reading.
Your 14
In 2024 a panel of dementia experts writing for the medical journal The Lancet named 14 risks you can change. The number on each card is the share of the world’s dementia cases linked to it. Tick the ones that apply to you for a plan you can print and take to your doctor.
Evidence
Every claim on this site traces to one of these studies. Trial-tested means a randomized trial. Linked means large observational studies. Practice means skill practice with scores you can track.
When to see a doctor
Bring these up at your next visit, or sooner if they are new or getting worse:
- Forgetting recent conversations or asking the same question again within the hour
- Getting lost on a familiar route
- New trouble paying bills, following a recipe or using the phone
- Losing words mid-sentence more often than before
- Changes in mood or personality that family notice
Many causes are treatable, including low B12, thyroid problems, medication side effects, depression and sleep apnea.