Can you increase your IQ?

Most of us have wondered: Can you actually increase your IQ?

For decades, intelligence quotient (IQ) was thought to be fixed: a static number determined largely by genetics. But emerging research in neuroscience has rewritten that idea. The brain is far more adaptable than once believed.

So, while your baseline IQ may be influenced by genetics, your environment, habits, and daily activities can shape how your brain performs. And, in some cases, even lead to measurable improvements in IQ scores.

In this blog article, we’ll unpack what science says about IQ, whether it can change over time, and six effective, evidence-backed ways to train your brain for higher cognitive performance.

What is IQ, and how is it measured?

IQ, or intelligence quotient, is a standardized measure of cognitive ability. It’s essentially how well your brain solves problems, reasons through challenges, and applies knowledge.

Most IQ tests assess a mix of abilities:

• Logical reasoning

• Verbal comprehension

• Working memory

• Processing speed

• Spatial and numerical reasoning

The average IQ score sits around 100, with most people scoring between 85 and 115. Scores are designed to follow a bell curve, meaning that very high or very low IQs are statistically rare.

It’s important to note that IQ tests measure a specific set of cognitive skills, but they don’t capture all forms of intelligence. Emotional intelligence, creativity, and practical problem-solving are equally important to overall mental performance.

Can IQ increase with age?

Yes. IQ can increase with age, especially when the brain is continually challenged. Studies show that adults who engage in lifelong learning, mental training, and healthy lifestyle habits maintain or even improve their cognitive abilities over time.

However, the rate of improvement tends to depend on lifestyle and consistency. A brain that’s frequently exercised through reading, learning new skills, and cognitive games is more likely to stay sharp even as you age.

What is the top 1% IQ?

The top 1% of IQ scores typically start around 135 or higher. Given that the average IQ is 100, this means only one in 100 people reaches that level of cognitive performance.

Individuals in this range often excel in pattern recognition, analytical reasoning, and memory retention. But again, IQ alone doesn’t determine success. Many high achievers score well within the “average” range but cultivate their strengths through deliberate practice, curiosity, and resilience.

Can you improve your IQ?

Yes, you can improve your IQ—though not overnight. 

Research suggests that targeted brain training, mindfulness, quality sleep, and physical activity can all strengthen the neural systems underlying IQ test performance.

IQ is influenced by both genetic and environmental factors. While you can’t change your genes, you can shape how your brain functions through repeated practice. 

How to develop IQ with 6 effective strategies

Science shows that the right mix of cognitive stimulation, rest, and physical health supports measurable cognitive improvement. Here are six strategies proven to enhance brain performance and potentially raise IQ.

1. Brain training

Brain training uses structured cognitive exercises to strengthen areas like attention, memory, and reasoning. Just as physical workouts strengthen muscles, mental workouts build neural pathways.

Activities that have been shown to improve brain performance include:

• Memory games

• Problem-solving exercises

• Puzzles and logic games

• Strategy-based video or board games

• Learning a new language

With all of these activities, consistency is key. Research shows that a few minutes a day of diverse brain training activities can improve skills that carry over to everyday tasks like decision-making and creative thinking.

2. Mindfulness and meditation

Mindfulness meditation has a profound impact on the brain. It trains focus, reduces stress hormones, and even alters brain structure in areas linked to attention and memory.

Studies using brain imaging show that regular meditation increases gray matter density in the hippocampus (responsible for memory) and the prefrontal cortex (involved in decision-making and reasoning).

Even short sessions—think five to ten minutes a day—can make a difference. Over time, mindfulness helps balance emotional responses and improves cognitive clarity.

Learn more about the effects of meditation on the brain. 

3. Regular physical exercise

Exercise is one of the most reliable ways to boost brainpower. Physical activity improves blood flow, oxygen delivery, and nutrient supply to brain cells.

It also increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and communication.

Types of exercise shown to support IQ and cognition include:

• Aerobic exercise: Running, cycling, swimming

• Strength training: Lifting weights or resistance workouts

• Outdoor activities: Hiking or team sports, which combine physical and mental engagement

Research indicates that people who exercise regularly have stronger memory, faster processing speed, and better problem-solving skills, which are all key components of IQ.

4. Learning new skills

Learning something new challenges your brain to build fresh neural connections, which enhances adaptability and memory.

Effective skill-based activities include:

• Playing a musical instrument

• Taking up arts and crafts

• Enrolling in courses or certifications

• Exploring new languages or technologies

5. Social interaction

Humans are wired for connection, and social engagement is a powerful cognitive enhancer. Conversations, debates, and collaboration engage multiple brain areas simultaneously, enhancing memory, attention, and emotional regulation.

Ways to boost your brain through social activity:

• Join a club or community organization

• Play team-based or cooperative games

• Engage in group learning or problem-solving sessions

• Have regular discussions that challenge your perspective

Research indicates that individuals with strong social ties tend to perform better on cognitive tests and exhibit greater resilience to age-related decline.

6. Prioritize quality sleep

Sleep is when the brain consolidates memories, processes information, and clears out waste products that accumulate during the day. Without adequate sleep, it’s nearly impossible to improve focus, creativity, or reasoning.

Tips for better sleep hygiene:

• Aim for 7–9 hours each night

• Keep a consistent sleep schedule

• Create a dark, quiet, cool sleep environment

• Avoid screens and bright light an hour before bed

Poor sleep can quickly undo progress from other brain-boosting habits, while consistent, high-quality rest amplifies them.

How long does it take to raise your IQ?

There’s no overnight fix. Meaningful cognitive change takes time.

You might notice sharper focus or memory improvements within a few weeks of consistent practice, but measurable IQ score increases often take several months or longer.

Think of it like physical training: the more consistently you engage your brain, the stronger it gets. 

How to boost IQ with The Mind Company

Cognitive abilities are dynamic, adaptable, and responsive to daily effort. And the Mind Company’s suite of science-backed apps makes it easier to strengthen these aspects, one habit at a time.

• Elevate: Targets skills like memory, reasoning, and focus through daily cognitive games designed by experts.

• Balance: Builds mindfulness, emotional regulation, and focus through guided meditation.

Together, these tools bring mental fitness to every mind, every day. Try them free and start training your brain with purpose.