How Do I Build “Cognitive Fitness”? | Monday Advice
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What is cognitive fitness and why is it important?
Not long ago, I published a splashy op-ed for the New York Times. It was titled, There's a Good Reason Why You Can't Concentrate. Now, it argues that technology is rapidly diminishing our ability to think and that this is a major problem for both the individual as well as the success of our society more broadly. In it, I propose that the solution is a revolution in cognitive fitness, not unlike the physical fitness revolution that emerged in the second half of the 20th century. Here's how I conclude the piece. I write, my intention is to spur a shift in understanding that can build into a larger revolution. I'm done seeding my brain, the core of all that makes me who I am, to the financial interest of a small number of technology billionaires or the short-sighted conveniences of hyperactive communication styles.
It's time to move past fretting about our slide into the cognitive shallows and decide to actually do something about it. Now, this essay's made the rounds, and I'm proud of it, but there's one question that I've been asked more than any other by people who read it.
How can I start building a cognitive fitness routine?
How do I become more cognitively fit? I gave a few ideas in the essay, but people want a more systematic brain fitness routine, a sustainable way to push back against the digital forces trying to make us dumber. Well, it's Monday, which means it's time for a Monday advised episode of this show, which seems like the perfect opportunity to dive deeper into this question. All right, so here's the plan. In the week since this piece has come out, I've refined my cognitive fitness program into five different components, and I'm going to go through each of these.
What are the five key components of cognitive fitness?
I'll justify why each makes sense and then give some practical advice for making that component work. Now, these five components add up to a basic cognitive fitness plan that I think basically everybody should consider adopting. So if you've been feeling like you've literally been losing your mind to technology and you're ready to start taking back control, then this episode is for you. As always, I'm Cal Newport, and this is Deep Questions, the show for people seeking depth in a distracted world.
How does daily reading contribute to cognitive fitness?
And we'll get started right after the music. All right, so let's get started with our first component here. We'll do a reveal, and it is read every day. I think this is a very effective tool. In physical fitness, rather, there's a very effective idea is that you need to lay a base of regular activity. This is my inspiration here. So in physical activity, physical fitness, we might say, for example, you need to walk at least 7,000 to 10,000 steps a day. This is associated with all sorts of positive health benefits. Well, I think we need a similar base layer of fitness when it comes to cognitive training, and I think that should be reading. Reading rewires your brain in a way that literally makes you smarter.
I want to actually read a quote from my New York Times piece about exactly this effect. Making sense of written text exercises our minds in important ways.
Why is writing essential for cognitive development?
We develop what the cognitive neuroscientist Marianne Wolfe calls deep reading processes that rewire and retrain neuronal regions in ways that increase the complexity and nuance of what we're able to understand. Deep reading is our species' bridge to insight and novel thought, she writes. All right, so what's being said here is that the more time you spend reading, the more you're rewiring your brain to basically harness together different regions that were originally evolved for different purposes, but when combined, gives you this intellectual superpower. Complicated thought. Nuanced thoughts that brings more of your brain matter to bear at trying to understand and produce original ideas and original understanding.
But there's another justification for daily reading as well. It gives you practice with the fundamental skill of aiming your mind's eye at a desired internal target.
What role do thinking walks play in enhancing cognitive fitness?
Now, we're already naturally born to be very good at aiming our attention. at a salient external target.
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Chapters
8 chapters
1
What is cognitive fitness and why is it important?
0:00–1:05
2
How can I start building a cognitive fitness routine?
1:05–1:41
3
What are the five key components of cognitive fitness?
1:41–2:14
4
How does daily reading contribute to cognitive fitness?
2:14–3:16
5
Why is writing essential for cognitive development?
3:16–4:10
6
What role do thinking walks play in enhancing cognitive fitness?
4:10–4:56
7
How can unplugging from technology improve cognitive health?
4:56–5:50
8
What hard skills should I consider learning for cognitive growth?
5:50–51:33
Speakers
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