Mental Exercise Schedule A day by day schedule to maintain and improve your mental power

September 22, 2025

Improve your mental strength by following a weekly schedule of mental exercises.

Sometimes we need a bit of order, so if it helps, rather than be aware of what you can do to improve mental strength, you might find a structured programme easier.

So, we’ve listed below a day-by-day guide. You don’t have to follow the timings – morning, afternoon and evening – and you can substitute one of our suggestions with one of your own or repeat your favourites.

Day 1 – Memory Boost

• Morning: Recall 5 happy events from your life, write them down, and share one with a loved one.

• Afternoon: Try a simple card-matching or memory app (Lumosity, Elevate).

• Evening: Read a short story or chapter in a book and summarize it in 3 sentences.

Day 2 – Language & Creativity

• Morning: Crossword, word search, or a “find as many words as you can” challenge from one long word (e.g., “celebration”). Find in Google Play or Apple Play

• Afternoon: Write a short poem, limerick, or even a diary entry with a creative twist.

• Evening: Learn 5 new words (from a dictionary or language app) and use them in a sentence.

Day 3 – Focus & Attention

• Morning: Do a spot-the-difference puzzle or Sudoku.

• Afternoon: Practice mindful observation — sit by a window or in a garden and note 10 details you haven’t noticed before.

• Evening: Listen to calming music and recall the instruments you hear.

Day 4 – Problem Solving

• Morning: Play a logic puzzle (Sudoku, Kakuro, or riddles).

• Afternoon: Cook a simple new recipe by following written instructions.

• Evening: Plan an imaginary trip (choose destination, transport, three things to see).

Day 5 – Social & Emotional Brain

• Morning: Call or meet a friend/family member and share a memory together.

• Afternoon: Play a board game or card game (in person or online) with someone.

• Evening: Write down three things you’re grateful for and why.

Day 6 – Learning & Curiosity

• Morning: Watch a short documentary or TED-style talk. Write three key facts you learned.

• Afternoon: Try a new skill: sketching, simple origami, or basic computer activity.

• Evening: Quiz yourself or ask someone to quiz you on trivia.

Day 7 – Mind-Body Connection

• Morning: Gentle brain-body activity (Tai Chi, yoga, or simple stretching while counting backward from 50 in steps of 3). Visit our Look After Your Body section

• Afternoon: Play a music-based memory game (sing along, recall lyrics, or hum melodies).

• Evening: Reflect on the week — write a short paragraph about what felt easiest, hardest, and most enjoyable.

Tips for Success:

• Keep sessions short (15–30 minutes each).

• Mix seated and active exercises.

• Adapt based on comfort and ability.

• Stay hydrated and take breaks.

Do let us know if there are any mental exercises you practice.

How to Improve your Memory is an article with helpful tips.