Scientific & medical evidence behind each exercise
After 6 months of reaction time training, students improved simple reaction time by 11.8% (p = 0.002), repeated sprint performance by 13.4% (p ≤ 0.001), and Pen‑to‑Point cognitive function by 71.62% (dominant hand) and 72.51% (non‑dominant hand).
DOI: 10.3390/s22176680
Practice on two-alternative choice-reaction tasks has been shown to enhance decision-making speed and executive attention, particularly among older adults. Research indicates that trained participants can reduce their choice reaction times (RTs) by 15–20% and exhibit fewer errors compared to control groups.
Repeated saccade exercises can significantly enhance oculomotor control, leading to reduced latency and increased peak velocity of eye movements. Research indicates that trained subjects can experience notable improvements in reading speed and visual search efficiency after just four weeks of daily saccade drills.
DOI: 10.3390/jemr18040025
Smooth-pursuit practice is effective in enhancing the precision of tracking moving targets. Participants who engage in training for pursuit movements typically demonstrate improved tracking gain and a reduction in corrective saccades. This indicates a more refined sensorimotor integration between the visual and eye-movement systems.
Alternating left/right visual stimulation, commonly used in Eye Movement Desensitization and Reprocessing (EMDR) therapy and bilateral stimulation research, has been shown to facilitate interhemispheric communication and reduce emotional reactivity. A meta-analysis indicates that engaging in bilateral eye movements prior to memory recall can lower distress levels without impairing memory accuracy.
Practicing the Stroop task is effective in strengthening inhibitory control and conflict monitoring. Regular training on the Stroop task leads to faster correct responses on incongruent trials and has been shown to transfer benefits to other measures of executive function, such as go/no-go tests and set-shifting tasks.
N-back training has been shown to enhance working memory capacity and can lead to improvements in measures of fluid intelligence. In a significant study, participants who engaged in dual-n-back training for several weeks demonstrated notable gains on intelligence tests compared to an active control group.
Exercises that flash stimuli in the visual periphery can enhance situational awareness and improve visual search capabilities in dynamic environments. Athletes who participate in peripheral-vision drills have been shown to detect off-center events more quickly and exhibit better anticipatory skills during game simulations.
Exposure to blue-enriched bright light has been shown to acutely elevate alertness, improve reaction times, and reduce subjective feelings of sleepiness. Even moderate light levels from computer screens can suppress melatonin production and enhance EEG markers of arousal, particularly when pulsed at low frequencies.