Seasonal Smarts: 10 Brain-Training Behaviors for Fall

Fall in Southern California brings cooler mornings, golden sunsets, and a perfect chance to refresh your routine. Whether you’re strolling through the park or cooking with produce from your local farmers market, these 10 evidence-based activities can help keep your brain sharp and build habits that support long-term wellness – key elements of brain training.

Brain Training Activities That Support Memory and Mind

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1. Brisk Beach Walks or Bike Rides

Aerobic exercise, like walking by the ocean or cycling a bike trail, supports memory and executive function. Just two sessions a week for four months has been shown to help slow cognitive decline.

2. Strength Training at Local Senior Centers

Resistance training (using light weights or resistance bands) has strong evidence for improving overall cognition and inhibitory control. Try 2–3 sessions weekly at places like your local gym or senior center.

3. Multi-component Fitness Classes

Combining aerobic, strength, and balance exercises, such as in-person or on-line exercise classes, offers broad cognitive and physical benefits, especially for those with mild cognitive impairment or early dementia.

4. Tai Chi in the Park or Dance at Home

Physical-mental activities like tai chi or dancing challenge coordination and memory. They’re especially effective for working memory and task-switching.

5. Puzzles, Reading, or Board Games Indoors

Cognitive stimulation through brain training, whether it’s a crossword puzzle on the patio or a book club at the library, helps build cognitive reserve. During the longer evenings, playing board games is a fun and social activity that stimulates many areas of the brain.

6. Creative Arts with a Fall Flair

Painting, crafting, or decorating with autumn themes can enhance psychological well-being and support global cognition. Look for local art workshops or try seasonal DIY projects at home.

7. Volunteering or Group Outings

Social engagement, like volunteering or joining a walking group, may support brain health and emotional resilience. Helping others not only creates a sense of purpose and community, but it also stimulates positive emotions that contribute to overall brain and mental wellness.

8. Cooking Mediterranean Meals with Fall Produce

Use seasonal ingredients like squash, kale, and pomegranates to prepare brain-friendly meals. The Mediterranean diet supports global cognition and fits beautifully with SoCal’s fall harvest.

9. Storytelling and Photo Sharing

Reminiscence activities, like sharing old photos or telling stories with friends, can boost mood and quality of life. Consider joining a memoir-writing group or hosting a storytelling circle.

10. Stick to a Gentle Sleep Routine

Even with SoCal’s mild fall evenings, maintaining a regular sleep schedule is key. Good sleep hygiene supports mood, memory, and overall brain function.

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Whether you’re dancing under palm trees, cooking with farmers market finds, or solving puzzles by the ocean breeze, fall in Southern California offers countless ways to nourish your brain. Choose what feels joyful and doable, and let the season support your cognitive vitality.

Personalized Brain Training for Adults

If you’re looking to go beyond self-guided brain training and create a personalized plan to improve cognitive skills and overall brain fitness, consider a curriculum like the Brain Wellness & Lifestyle program at Pacific Neuroscience Institute. A certified brain health coach can help older adults and individuals of all ages set actionable goals, track progress, and apply proven strategies to support memory, focus, and long-term wellness.

About the Brain Wellness & Lifestyle Program

The Brain Wellness & Lifestyle program at Pacific Neuroscience Institute offers virtual and in-person, individual and group sessions. Our expert team, including brain health training specialists, addresses lifestyle interventions designed to support and optimize your brain health.

Contact us to learn more about our services:
lifestyle@pacificneuro.org | 213-344-2037
1301 20th St. #100, Santa Monica, CA 90404