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5 Simple Exercises to Enhance Neuroplasticity for FOCUS

What is Neuroplasticity and Why does it matter to me? Everything you need to know and exercises to get started.

Your Ultimate Guide to implementing exercises that increase your cognitive function to a level you never thought possible.

The goal of this article is to provide you with specific, actionable exercises to enhance neuroplasticity for FOCUS. As you incorporate these exercises into your daily routine, you boost your brain's flexibility, improve cognitive function, and achieve greater mental clarity and productivity. Thus, helping to eliminate issues like overwhelm, procrastination, and improved risk tolerance which will all allow for a better "ownership" experience in your career, mission, or passions in life.

What is Neuroplasticity?

What a strange concept - our brains are not plastic, or so we thought. In true "Limitless" fashion, let's understand what is meant by Neuroplasticity.

Neuroplasticity is derived from "neuro," which pertains to the nervous system, and "plasticity," indicating the capacity for change. Neuroplasticity refers to the brain's remarkable ability to reorganize itself by forming new neural connections. This adaptability is crucial for neurocognitive behavior and development. By reshaping its neural networks in response to new experiences and learning, the brain enhances memory, learning, and problem-solving skills. During development, especially in childhood and adolescence, neuroplasticity supports the growth of foundational cognitive abilities. Throughout life, engaging in activities that promote neuroplasticity, such as physical exercise, learning new skills, and cognitive training, can significantly boost cognitive functions and support overall brain health. Methods such as NLP (Neuro-Linguistic Programming) and NAC (Neuro-Associative Conditioning), popularized by Tony Robbins, harness neuroplasticity to reshape thought patterns, behaviors, and emotional responses. Additionally, certain exercises, stimuli, and practiced movements can transform your brain into a powerful learning vehicle.

In an effort to help you jump-start your increased neuroplastic capabilities, we have compiled a brief summary of five simple exercises to rocket you toward your limitless potential today.

Why is it important to Enhance Neuroplasticity for FOCUS?

Enhancing neuroplasticity is crucial for maintaining and improving brain health. It underpins our ability to learn new skills, recover from brain injuries, and adapt to changes in our environment. Neuroplasticity supports cognitive functions such as memory, attention, and problem-solving, making it fundamental for overall mental agility.

The 3 Key Benefits of Neuroplasticity Exercises

Boosts Your Brainpower

Sharpens your Mental Edge

Enhances Lifelong Learning and Flexibility for Limitless Growth

The Five Exercises


Boosts Your Brainpower

Engaging in neuroplasticity exercises has been shown to significantly boost cognitive function on several levels.

Engaging in neuroplasticity exercises has been shown to significantly boost cognitive function on several levels. Activities such as solving puzzles, learning a new language, practicing mindfulness, and physical exercises stimulate brain areas involved in memory, learning, and executive functions, leading to improved mental performance and productivity. As M. Ploughman (2020) noted, "Physical exercise increases neuroplasticity by boosting brain chemicals that support the growth and survival of neurons, leading to improvements in learning and memory." Additionally, mobile applications can further enhance cognitive functions. According to Koo and Vizer (2019), "The use of mobile applications for cognitive training has shown significant benefits in enhancing memory, attention, and problem-solving skills." In essence, the actions you take, physically, enhance the function of your thinking, reasoning, and operating processes by helping your brain develop adaptivity..

Sharpens Your Mental Edge

Neuroplasticity exercises promote mental agility, enabling individuals to think more quickly and adaptively. These exercises, such as mindfulness meditation, dual n-back training, and learning new languages, challenge the brain to form new neural connections, enhancing cognitive flexibility. This flexibility is especially beneficial in dynamic environments where the ability to process information rapidly and effectively is crucial.

Practicing these techniques sharpens your mental edge by training the brain to handle distractions, improve focus, and sustain attention on tasks. As Dr. Michael Merzenich, a pioneering neuroscientist, explains, "The brain remains adaptable throughout life, and with the right kind of stimulation, can continue to grow and change in response to new experiences" (Merzenich, 2013). Additionally, Koo and Vizer (2019) found that "cognitive training through mobile applications can lead to significant improvements in memory, attention, and problem-solving skills," demonstrating the practical benefits of these exercises.

By incorporating neuroplasticity exercises into your routine, you can enhance your ability to focus, making it easier to excel in fast-paced and challenging environments. These techniques not only improve overall cognitive function but also specifically target and strengthen the neural pathways associated with focus and attention.

Enhances Lifelong Learning and Flexibility for Limitless Growth

By fostering neuroplasticity, individuals can maintain a high level of cognitive function throughout their lives. Neuroplasticity exercises, such as engaging in challenging puzzles, learning new skills, and practicing mindfulness, stimulate the brain to continuously form and strengthen neural connections. This lifelong learning capability is essential for personal and professional growth, allowing individuals to continually acquire new knowledge and skills.

How Neuroplasticity Enhances Lifelong Learning:

1. Engagement in Challenging Activities:

Activities like solving complex puzzles, learning a new instrument, or picking up a new language require the brain to work harder, forming new neural pathways and strengthening existing ones. This constant stimulation keeps the brain agile and primed for learning.

2. Mindfulness and Meditation:

Regular mindfulness practices have been shown to increase gray matter density in areas of the brain related to learning and memory, such as the hippocampus. According to a study by Harvard researchers, eight weeks of mindfulness meditation can increase gray matter concentration in the brain (Holzel et al., 2011).

3. Physical Exercise:

Physical activities, particularly aerobic exercises, boost the production of neurotrophic factors, which support the growth and survival of neurons. A study published in the Journal of Aging Research found that regular physical exercise can increase brain volume and improve memory in older adults (Erickson et al., 2011).

The Proof is in the Pudding ...

  • A study by the University of Texas at Dallas found that learning new skills in older adulthood enhanced cognitive functions significantly.

    • Participants who engaged in mentally challenging activities showed a 14% improvement in cognitive performance compared to those who engaged in less challenging activities (Park et al., 2014).

  • As noted by Dr. Michael Merzenich, "The brain remains adaptable throughout life, and with the right kind of stimulation, can continue to grow and change in response to new experiences" (Merzenich, 2013).

  • A study by Koo and Vizer (2019) highlighted that "cognitive training through mobile applications can lead to significant improvements in memory, attention, and problem-solving skills."

    • This demonstrates the practical benefits of incorporating technology into lifelong learning strategies.

By incorporating these neuroplasticity-promoting activities into daily routines, individuals can enhance their ability to learn and adapt continuously. This ongoing cognitive flexibility supports limitless growth, empowering individuals to achieve their full potential in both personal and professional domains.

With an understanding of how neuroplasticity sharpens your mental edge and enhances lifelong learning for limitless growth, it's time to explore practical tools to incorporate these benefits into your daily routine. Here are five simple exercises that you can start using today to enhance neuroplasticity and boost your brain's flexibility and focus.

The 5 Exercises that Enhance Neuroplasticity for FOCUS

1. Marching in Place Patting your head and Rubbing Your Tummy

      1. Improve coordination, balance, and brain hemisphere communication.

      1. Everyone can benefit from this exercise, but it has shown excellent stimulation for individuals with autism, multiple sclerosis (MS), and other autoimmune or function-related disorders.

      1. This exercise engages both hemispheres of the brain, enhancing neural connectivity and coordination.

      2. Research has shown that physical activity can significantly improve cognitive function and physical coordination.

      3. A study published in the journal Frontiers in Human Neuroscience found that physical exercise boosts brain function and connectivity, particularly in those with neurological conditions (Petzinger et al., 2013).

      1. A simple physical activity that involves marching in place, patting your head, and rubbing your tummy, which helps stimulate neural pathways and improve motor skills without requiring special equipment.

        1. Choose a safe place to march, where you have a little room to move without bumping into or knocking over things.

        2. Even though you are marching "in place" it is normal to have some movement around.

        3. Choose your dominant hand (left or right) to pat your head and your non-dominant hand (right or left) to rub your tummy simultaneously while marching.

        4. Switch the actions of each hand halfway through by either:

          1. Moving the positions (head to tummy and vice versa) or

          2. Changing the action of each hand (the patting hand now rubs, and vice versa)

  1. Stand up straight in an open space.

  2. Lift your right knee to waist level while simultaneously bringing your left arm up and patting your head with your left hand.

  3. Switch sides: Lower your right knee and left arm while lifting your left knee to waist level, bringing your right arm up, and rubbing your tummy with your right hand.

  4. Continue alternating sides in a marching motion, maintaining a steady rhythm, and coordinating the head patting and tummy rubbing actions.

  • Perform this exercise for 5 minutes, 3-4 times a week. As you become more comfortable, increase the duration to 10-15 minutes.

2. Dual N-Back Training

3. Cross-Crawl Exercise

    • Improve coordination and brain hemisphere communication.

    • Individuals looking to enhance coordination, such as athletes, dancers, and those in rehabilitation.

    • Stimulates both brain hemispheres and improves motor skills, leading to better physical coordination and cognitive function.

    • A physical activity that involves cross-lateral movements to engage both sides of the brain.

    • 1. Stand up straight and lift your right knee while bringing your left elbow towards it.

    • 2. Touch your right knee with your left elbow.

    • 3. Switch sides: Now lift your left knee and touch it with your right elbow.

    • 4. Continue alternating like you're marching in place but crossing limbs.

    • Perform 3 sets of 20 repetitions, 3 times a week.

4. Finger Coordination Drills

5. Memory Palace Technique

When you incorporate these specific exercises into your daily routine, you'll foster better neuroplasticity, which is fundamental for cognitive enhancement and lifelong learning. A flexible mind is key to personal growth and mental agility. Remember, investing in yourself, your development, and your own improvements is an investment in your fulfillment and success for the future.

Share your progress and experiences in the comments. I’d love to hear how these exercises are benefiting you!

If you need help with any of these ideas or with your personal or professional prograss. reach out to us at

For more insights and valuable tips on enhancing your professional or personal satisfaction, visit Limited to Limitless.


Koo, B. M., & Vizer, L. M. (2019). The Impact of Mobile Applications on Cognitive Functions: A Systematic Review. PLOS ONE, 14(1), e0211229.

Ploughman, M. (2020). Neuroplasticity and Physical Exercise: Clinical Evidence and Future Directions. Frontiers in Psychology, 11, 593201.


The content provided in this article is for informational and inspirational purposes only. The experiences and stories shared are intended to offer insights and motivation but should not be construed as professional advice, medical guidance, or a guarantee of specific results. Readers with physical limitations or health concerns are advised to consult with a doctor or qualified healthcare professional before making any changes to their lifestyle, career, or physical activities. The author and publisher disclaim any liability for any direct, indirect, or consequential loss or damage arising from the use or reliance on the information contained herein.

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