How to Increase IQ: 8 Science-Backed Ways to Boost Your Intelligence

Maybe an online IQ test gave you an unexpected score, or a difficult project left you wondering how to sharpen your thinking. Learning how to increase IQ starts with an important distinction: improving memory, attention, and reasoning is not always the same as raising a standardized intelligence score. Research supports several ways to strengthen specific cognitive skills, especially through education, physical activity, sleep, and consistent learning. But claims that one app or supplement can add ten IQ points deserve skepticism.

This guide examines eight practical approaches, what the evidence actually supports, and how to fit them into an ordinary week. You'll also learn why retaking IQ tests can change your score, which signs of progress are worth tracking, and when persistent problems with memory or concentration warrant a professional evaluation. The goal is not to chase a number. It's to build abilities you can use at work, in school, and in everyday life.

Can You Really Increase IQ?

Yes, some abilities measured by IQ tests can improve, although a higher score does not always reflect a lasting increase in general intelligence. Long-term education offers stronger evidence of measurable gains than quick-fix brain training programs.

What Does an IQ Test Actually Measure?

IQ, or intelligence quotient, measures performance on standardized cognitive tasks compared with people of a similar age. According to the American Psychological Association, modern IQ tests typically use an average score of 100 and a standard deviation of 15 points.

These assessments examine abilities such as reasoning, verbal comprehension, working memory, and processing speed. They cannot capture every aspect of intelligence, creativity, or practical problem-solving.

Psychologists distinguish between fluid intelligence, which involves solving unfamiliar problems, and crystallized intelligence, which draws on accumulated knowledge. Recognizing an unfamiliar pattern relies more on fluid reasoning, while explaining a complex word uses crystallized knowledge.

Can Intelligence Change Throughout Adulthood?

An adult can still master a language, sharpen technical skills, or build knowledge through years of study. Some cognitive abilities, particularly vocabulary and accumulated knowledge, can remain stable or improve with age, even as processing speed declines.

A 2018 meta-analysis published in Psychological Science found that an additional year of formal education produced estimated gains of approximately 1 to 5 IQ points across different research designs.

However, completing a short online course or practicing puzzles does not guarantee similar results. Meaningful cognitive development requires sustained learning, and progress is better assessed through demonstrated skills than repeated online IQ tests.

How to Increase IQ: 8 Science-Backed Ways to Strengthen Cognitive Skills

No app, supplement, or weekend challenge can promise a higher IQ score. Still, research identifies habits that improve learning, memory, attention, and reasoning. These eight approaches differ in their evidence: formal education has been linked to measurable IQ gains, while other methods primarily strengthen specific cognitive abilities.

1. Pursue Formal Education and Challenging Courses

Formal education has some of the strongest evidence for increasing intelligence test scores. A 2018 meta-analysis by researchers Stuart Ritchie and Elliot Tucker-Drob found that an additional year of education was associated with gains of approximately 1 to 5 IQ points across different research designs.

That doesn't mean a short online course will produce the same result. Consider enrolling in a demanding mathematics, science, or writing course with structured assignments and feedback. Focus on understanding difficult concepts rather than simply completing lessons.

2. Read Challenging Material Regularly

A challenging book asks you to follow unfamiliar ideas, unpack arguments, and make sense of new words. These experiences support knowledge acquisition and verbal comprehension, although reading alone has not been proven to reliably increase general intelligence.

Choose books that require concentration, whether that's literary fiction, scientific nonfiction, or history. After each chapter, summarize the central argument without looking back. Explaining unfamiliar ideas in your own words reveals what you've understood and where further reading is needed.

3. Learn a Complex New Skill

A new language, an instrument, or a programming course demands practice long after the initial excitement wears off. The National Institute on Aging reports promising cognitive benefits from challenging activities, although evidence for lasting improvements across unrelated abilities remains inconclusive.

Pick something unfamiliar and gradually increase the difficulty. For example, learning Spanish through daily conversation gives you measurable goals in vocabulary, comprehension, and communication. Those achievements matter even if your IQ score never changes.

4. Practice Active Recall and Spaced Repetition

Trying to recall yesterday's lesson without your notes usually does more for retention than reading the same page again. A major review published by the Association for Psychological Science identified practice testing and distributed practice as particularly useful learning techniques.

Instead of rereading your notes, close the book and explain what you remember. Review difficult material again after one day, several days, and a week. These strategies strengthen retention and academic learning, but they haven't been shown to guarantee higher IQ scores.

5. Exercise Consistently

A brisk walk won't turn into extra IQ points, but physical activity can support memory and executive function. A 2025 umbrella review published in the British Journal of Sports Medicine found improvements in general cognition, memory, and executive function across 133 systematic reviews.

The CDC recommends at least 150 minutes of moderate-intensity activity weekly, along with two days of muscle-strengthening exercises. Start with brisk walks or another activity you enjoy. Consistency matters more than finding a workout marketed specifically for brainpower.

6. Prioritize Quality Sleep

After several short nights, even a familiar work task can take longer than usual. Poor sleep affects concentration, learning, and memory. The CDC recommends at least seven hours of sleep for adults ages 18 to 60, while emphasizing that sleep quality matters too.

Maintain a regular bedtime and wake-up schedule, limit late caffeine, and keep your bedroom dark and quiet. If you've been struggling to focus after several short nights, improving your sleep may restore cognitive performance. That's different from permanently increasing your underlying intelligence.

7. Support Brain Health Through Balanced Nutrition

Nutrition matters most when it supports your everyday health, not when it promises a sudden mental edge. Your brain depends on adequate nutrients for normal functioning. Eating varied vegetables, fruits, whole grains, protein sources, and healthy fats supports general health, while nutritional deficiencies can contribute to cognitive difficulties.

Be cautious about supplements advertised as IQ boosters. There is no convincing evidence that commonly marketed brain-boosting supplements reliably increase IQ in healthy adults. The National Institutes of Health also reports insufficient evidence for many products marketed to improve memory or prevent cognitive decline. If you suspect a nutritional deficiency, discuss appropriate testing with a healthcare professional rather than guessing which supplement to take.

8. Manage Chronic Stress and Protect Your Attention

Prolonged stress can interfere with memory, concentration, and decision-making. Someone managing demanding work deadlines and family responsibilities might struggle with tasks that normally feel straightforward.

Try protecting a 25-minute period for uninterrupted learning, taking short movement breaks, and practicing slow breathing when overwhelmed. Reducing unnecessary distractions can make demanding activities more manageable. These habits support cognitive performance without promising a permanent increase in IQ.

Does Brain Training Increase IQ?

Brain training can improve performance on practiced tasks, but evidence that it increases general intelligence remains weak. Getting better at a memory game doesn't necessarily mean your overall IQ has improved.

Why Brain Games Do Not Always Improve General Intelligence

Imagine practicing a memory game every evening. After several weeks, you might remember longer sequences or respond faster. Researchers call improvements on similar tasks near transfer. Far transfer would mean that practice also strengthens unrelated abilities, such as solving unfamiliar reasoning problems.

A 2016 meta-analysis published in Perspectives on Psychological Science examined 87 publications on working-memory training. It found improvements in certain memory tasks but no convincing evidence of broader gains in intelligence or academic skills compared with active control groups.

Brain games can be enjoyable and challenging. Just don't treat them as a proven shortcut to higher IQ.

Why Repeating IQ Tests Can Raise Your Score

Retaking an IQ test can improve your score because the format, instructions, and question types become familiar. Psychologists call this the practice effect.

A 2018 meta-analysis published in Intelligence reviewed 122 studies and documented significant retest effects. Their size varied with test characteristics, participant age, and intervals between assessments.

If you want a meaningful evaluation of your abilities, consider standardized testing with a licensed psychologist. For everyday progress, track achievements such as mastering difficult coursework or independently solving unfamiliar problems.

What Improvements Are Realistic, and How Long Do They Take?

Cognitive progress is often easier to notice in everyday tasks than in an IQ score. You might remember information more accurately, maintain attention longer, or solve problems with fewer mistakes. These improvements matter, but they don't necessarily indicate a lasting increase in general intelligence.

What Cognitive Improvements Can You Notice First?

Progress depends on the skill you're practicing and the consistency of your efforts. For example, after several weeks of studying statistics, you might interpret charts faster and remember formulas more accurately. Better sleep may also improve your ability to concentrate.

Track concrete achievements, such as unfamiliar problems solved correctly or concepts explained without notes. There's no universal timeline for increasing IQ.

Can You Increase Your IQ by 10 Points?

A 10-point increase is possible between test results, but no self-improvement routine can guarantee it. A 2018 meta-analysis linked an additional year of formal education to average gains of approximately 1 to 5 IQ points across different research designs.

Scores can also change because of practice effects, measurement error, and testing conditions. Be skeptical of programs promising a guaranteed 10-point increase in 30 days.

A Practical Weekly Plan for Cognitive Improvement

A manageable routine is more useful than an intense schedule you abandon after three days. Combine challenging learning, regular movement, and sufficient sleep, then track changes in skills rather than expecting a predictable IQ increase.

Build a Routine You Can Maintain

On weekdays, set aside 25 minutes for one demanding subject, such as introductory statistics or a new language. Use the final five minutes of that study period to recall key ideas without looking at your notes. On three days, revisit older material instead of adding new topics.

Aim for 30 minutes of brisk walking on five days and include two muscle-strengthening sessions during the week, consistent with CDC guidance. Keep a steady sleep schedule and allow at least seven hours nightly if you're between ages 18 and 60.

Track Progress Beyond IQ Scores

Each Sunday, record one concrete measure: unfamiliar practice problems solved correctly, vocabulary recalled after a week, or time spent reading without checking your phone. Compare similar tasks over several weeks and note what changed. Better task performance can reflect valuable learning, but it is not proof of a higher general IQ score.

When to Consider a Professional Cognitive Evaluation

Occasional lapses in concentration happen, especially after poor sleep or stressful weeks. If memory or attention problems begin interfering with work or familiar routines, a professional evaluation is more useful than another brain-training app.

Signs That Deserve Professional Attention

Talk with a healthcare professional if you frequently forget appointments, cannot follow familiar instructions, or experience worsening memory or reasoning at work or home. Getting lost on a familiar route is another warning sign. Sleep difficulties, medication effects, depression, and medical conditions can also affect thinking.

What a Licensed Professional Can Assess

Begin with a primary care clinician. Depending on your symptoms, they may refer you to a licensed clinical psychologist or neuropsychologist for standardized tests of memory, attention, and reasoning. The DSM-5-TR guides diagnoses of mental disorders when relevant; IQ scores alone are not diagnoses.

This article is educational, not medical advice. If you are in an emotional crisis, call or text 988 (Suicide & Crisis Lifeline). If you are in immediate danger, call 911.

References

1. American Psychological Association. IQ. 2018.

2. Ritchie, S. J., and Tucker-Drob, E. M. How Much Does Education Improve Intelligence? A Meta-Analysis. Psychological Science. 2018.

3. Dunlosky, J., et al. Improving Students' Learning With Effective Learning Techniques. Psychological Science in the Public Interest. 2013.

4. Singh, B., et al. Effectiveness of Exercise for Improving Cognition, Memory and Executive Function: A Systematic Umbrella Review and Meta-Meta-Analysis. British Journal of Sports Medicine. 2025.

5. Melby-Lervåg, M., Redick, T. S., and Hulme, C. Working Memory Training Does Not Improve Performance on Measures of Intelligence or Other Measures of Far Transfer: Evidence From a Meta-Analytic Review. Perspectives on Psychological Science. 2016.

6. Scharfen, J., Peters, J. M., and Holling, H. Retest Effects in Cognitive Ability Tests: A Meta-Analysis. Intelligence. 2018.

7. Centers for Disease Control and Prevention. About Sleep. 2024.

Improving intelligence is less about finding a shortcut and more about developing habits that challenge your thinking. Formal education offers some of the strongest evidence for raising intelligence test scores. Exercise, quality sleep, deliberate learning, and effective study techniques support specific cognitive abilities, although they cannot guarantee a higher IQ.

Focus on measurable progress, whether that means understanding harder material, remembering information more accurately, or solving unfamiliar problems. If persistent cognitive difficulties interfere with daily activities, a qualified healthcare professional can help identify possible causes.

Frequently Asked Questions

Can you increase your IQ after age 30?

Adults can continue learning and strengthening specific cognitive abilities well beyond age 30. Formal education, challenging activities, and healthy habits can support cognitive development. However, improvements in memory or reasoning do not guarantee a lasting increase in overall IQ.

Does reading books increase IQ?

Reading challenging books builds knowledge, vocabulary, and comprehension skills. These abilities contribute to intellectual performance, particularly verbal reasoning. However, there is insufficient evidence that reading alone reliably raises general intelligence or produces a specific increase in IQ points.

Can learning a new language make you smarter?

Learning another language develops vocabulary, communication skills, and knowledge through sustained practice. Some studies have investigated broader cognitive benefits of bilingualism, but findings are mixed. Becoming proficient in another language is a meaningful achievement even without a measurable increase in general intelligence.

Do IQ-boosting supplements actually work?

There is no convincing evidence that commonly marketed brain-boosting supplements reliably increase IQ in healthy adults. Some nutrients are essential for normal brain function, and treating a confirmed deficiency may address related cognitive symptoms. Consult a healthcare professional before taking supplements, particularly if you use medications.

Is IQ determined by genetics?

Genetics contributes to differences in intelligence, but IQ is not determined by genes alone. Education, childhood environment, health, and access to learning opportunities also influence cognitive development. Heritability describes differences within populations, not how much of one person's intelligence is fixed.

How often should you take an IQ test?

There is no universal schedule for repeating IQ tests. Taking similar tests frequently can inflate scores through familiarity with the questions and testing procedures. If you need a reliable assessment or reassessment, a licensed psychologist can recommend an appropriate test and interval based on your circumstances.