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Reaction time plays a crucial role in everything we do, especially in keeping us safe. It’s the ability to quickly respond to external stimuli—whether it's dodging a fast-moving ball, making a split-second decision while driving, or crossing the street safely.

Although reaction time decreases as we age, we can definitely improve it with the right practices like mental exercises, physical exercise, neurofeedback brain training, or lifestyle adjustments. In the following sections, we’ll explore effective strategies on how to improve your reaction time, so keep reading!

Key Takeaways

• Neuroplasticity and consistency. Reaction time can be improved over time through repetition and cognitive training.

• Neurofeedback with Mendi. With neurofeedback technology, like the Mendi device, you can optimize brain activity in your prefrontal cortex, which plays a crucial role in processing speed and decision-making.

• Physical and mental exercises. Activities such as agility drills, mindfulness practices, and even video games can help improve reaction time. Engaging both the body and mind in activities that challenge your speed, coordination, and focus can lead to faster responses in real-life situations.

• Nutrition and sleep. A healthy diet rich in antioxidants and proper hydration, along with adequate sleep, is vital for maintaining optimal brain function. Numerous studies show that both nutrition and sleep directly impact reaction time, ensuring your brain performs at its best when it counts most.

What Is Reaction Time?

Reaction time means how quickly you respond to a stimulus after experiencing it. While it seems automatic and simple, your reaction time is determined by a complex chain of reactions occurring in milliseconds.

Consider your body a communication network of 100 billion neurons that receive and send signals throughout the body. When you are exposed to a stimulus—a bird flying too close to you, for example—your neurons pick up this information and send electrical impulses to your brain. Then, your central nervous system and peripheral nervous system decide the best course of action and instruct your muscles on how to respond. For instance, you may feel the need to move sideways so the bird doesn't hit you. All of this happens, on average, within 0.15-0.3 seconds.

Now, you're probably wondering whether reaction time is responsible for the same responses as reflexes, right? Not really. Reflexes are involuntary responses, while reactions are voluntary movements that we can train over time. For instance, when you strike the spot right below your knee and your lower leg moves—this is a reflex. Reactions, on the other hand, are purposeful actions made in response to stimuli—your first reaction when you see something falling to the floor is to catch it. Through repetition, reactions can become reflexive behaviors.

Why Reaction Time Matters

Reaction time is, without a doubt, extremely important in sports. For example, the average reaction time for football is roughly 0.3 seconds, and it is this timeframe that influences performance outcomes. However, reaction time is not at all important only in sports. In fact, you're relying on your reaction time every day, every hour of every day—when you're driving, when you're cooking, when you're playing with your kid or pet, when you're walking in the park, when you're having a conversation.

It is your reaction time that keeps you safe in daily life. It is also your reaction time that either hinders your performance or offers you a competitive edge at work. It is your reaction time that helps you make split-second decisions under pressure. All in all, you get the idea—your reaction time is extremely important, whether you're an athlete, an artist, a gardener, or a woodworker.

Tips on How to Improve Your Reaction Time

Unfortunately, one's reaction time is not fixed. Scientists from Simon Fraser University in Canada discovered that reaction speed peaks at 24 years, and then it starts declining—slowly indeed, but steadily.

On the bright side, you can definitely train and improve your ability to respond quickly. How is this possible? Thanks to neuroplasticity! This is your brain's ability to reorganize and adapt, creating new neural pathways. For example, the more you expose yourself to a specific stimulus, the more efficient your brain becomes at reacting quickly to that stimulus, all thanks to neuroplasticity.

However, before we discuss any strategies, we should mention an important aspect. These solutions don't cause immediate results (except maybe for caffeine intake). Reaction time naturally slows as we age, and we cannot improve it instantly with some reaction time exercises. It's a long-term commitment. Think of this process as eating healthily—you probably won't notice any results the minute you change your diet, but months from now, you'll thank yourself for fueling your body with nutritious foods!

As such, how can you improve your reaction time?

1. Expose Yourself to Stimuli

Ever heard the quote, "Repetition is the mother of learning, the father of action, which makes it the architect of accomplishment"? It belongs to Zig Ziglar and basically sums up why exposing yourself to repeated stimuli is one of the best ways to improve reaction time.

Take athletes, for instance. The more they train, the faster and sharper their reactions become. This happens because their brains and nervous systems adapt to constant exposure, and their neural pathways are continuously reinforced. For example, a baseball player might start slow at hitting fast pitches. Over time, though, and with repetition, the player's brain rewires itself to recognize the ball's movement faster.

2. Try Cognitive Exercises

One thing that can really help improve reaction time is cognitive training. Exercises aimed at boosting your cognitive performance will help your brain to process information quickly and make fast decisions.

Here are some cognitive exercises you can try:

• Memory matching games

• Sudoku

• Doing things with a non-dominant hand

• Odd-one-out

• Ruler drop test

• Flash reflex training

• Hand-eye coordination ball throw

• Number hunt activity

• Doing things in the dark

• Pattern prediction games

• Speed chess

3. Train Your Brain with Neurofeedback

Since we've discussed cognitive performance in the previous section, it is only natural to introduce you to the concept of neurofeedback—an invaluable tool that can support quick thinking and cognitive skills.

Neurofeedback is essentially a brain training technique. It can be performed with the Mendi device, for example, which incorporates state-of-the-art neurofeedback technology to measure brain activity in the prefrontal cortex (which is responsible for processing speed, focus, and other complex cognitive skills).

Then, our device translates the accumulated data into real-time feedback (positive or negative) that you can see on your phone screen (the headband connects to the Mendi app). When your prefrontal cortex activity increases, you get positive feedback, which works like a reward. When it decreases, that positive feedback is taken away.

Over time, neurofeedback with Mendi can teach your brain to stay in an optimal state, reinforcing faster reaction times, sharper focus, and quicker decision-making (among other benefits!).

The greatest thing about Mendi is that it brings advanced neurofeedback technology, otherwise used primarily in research settings, straight to your home! And you only need to use the headband for 3-15 minutes three times a week!

4. Eat Healthily and Hydrate

Scientists have extensively studied the effects of a nutritious diet on brain health. For example, one study shows that dietary polyphenols (micronutrients with antioxidative properties) protect neurons against oxidative stress-induced injury, suppress neuroinflammation, and ameliorate cardiovascular risk factors.

Foods rich in polyphenols are:

• Berries

• Herbs and spices like peppermint, cloves, and oregano

• Nuts

• Flaxseeds

• Vegetables like spinach, red onion, and artichoke

• Olives

And let's not forget about caffeine. A  study published in the Psychopharmacology journal showed that caffeine intake improves dynamic visual acuity (the ability to perceive and analyze visual things that move horizontally and vertically) and a faster reaction time. The authors conclude that a cup of coffee can temporarily enhance alertness and feelings of wakefulness. These benefits are especially useful for everyday tasks like riding a bike or driving, which require us to quickly process information about moving objects. So, don't skip your morning coffee (as long as your doctor recommends it, of course!).

Moreover, did you know that dehydration can literally change brain structure and negatively affect reaction time? Water gives your brain the energy to function optimally. So, if the brain doesn't get enough water on a regular basis, brain cells can even shrink in size. Just a 2% decrease in brain hydration can impair cognitive performance.

5. Get Enough Sleep

Most adults need 7-9 hours of quality sleep every night to function optimally. It has been scientifically proven that the more sleep you lose, the slower your reactions. In one study, participants slept only five hours a night over a week. Results showed that the accumulated sleep debt was correlated with an increase in reaction times. It has been suggested that this is caused by the fact that the body needs to use its resources to stay awake.

Unfortunately, sleep deprivation is a major issue nowadays. Nearly a third of the population does not sleep enough. Others, even if they do sleep between 7 and 9 hours a day, don't get quality sleep. But if reaction time slows when we get less sleep (this being only one of the dangers of sleep deprivation), we must strive to get the sleep we need. After all, it is our reaction time that keeps us safe, and we cannot afford to have slow responses. This is exactly why drivers are discouraged from driving when they're sleepy.

6. Play Video Games

We tend to think video games are a waste of time and money because we focus primarily on the negative aspects of this entertainment activity. Well, it's not all bad, research says. Playing video games can actually improve cognitive performance and boost reaction time.

Naturally, the benefits depend on the type of video game (and how much one plays it!). For example, some video games, like City Skylines, can help players develop their critical thinking, while others like Wordle can improve language and memory.

A study shows that video games like Grand Theft Auto, Call of Duty, and God of War "require rapid processing of sensory information and prompt action, forcing players to make decisions and execute responses at a far greater pace than is typical in everyday life."

7. Engage in Physical Activities

Physical exercises can really help improve reaction times, regardless of whether you're an athlete or not, because they engage multiple senses and force your entire body, as well as your mind, to train.

For example, agility drills, like side shuffles and lateral ladders, and balloon and reaction ball drills improve coordination and speed, making them highly effective for faster responses. On the other hand, shuttle runs and lateral low hurdle runs increase speed and enhance quick turning skills.

If you want a more fun activity, try dance arcade games! They are fantastic for improving your reaction time because they engage multiple cognitive and physical processes at once. You're not using just one sense to play it—you're training both your auditory reaction speed and visual reaction time.

Other similar activities include:

• Table tennis

• Badminton

• Fencing

• Obstacle courses

• Martial arts

Another excellent physical exercise that can enhance reaction time is running on uneven terrain. This trains your brain to process and react to unpredictable stimuli quickly.

8. Try Meditation and Mindfulness Practices

Imagine an athlete in the heat of competition. The crowd is roaring, the pressure is mounting, and every second counts. How do they manage to stay focused and respond instantly to the rapidly changing environment around them? How do they maintain impeccable reaction time when distractions are everywhere? The answer often lies in the mental training they’ve undergone—specifically, meditation and mindfulness practices.

Being able to stay calm, focused, and present (which is achieved through mindfulness and meditation) can truly improve your reaction time. Moreover, mindfulness and meditation practices can also enhance cognitive flexibility, as they train your brain to quickly switch between tasks, thus improving reaction speed in fast-paced situations.

If you've never practiced mindfulness or meditation, there's no need to worry—it's easier than you think! You can start by simply being present while engaging in activities that are otherwise done on autopilot—brushing your teeth, eating, or driving, for example. You can also start with brief 5-minute guided meditation sessions. Furthermore, you can try yoga, which is a form of moving meditation that combines breathing exercises and physical poses to calm down your nervous system and improve focus.

Improve Your Reaction Time with Mendi!

Ready to supercharge your reaction time? Get your own Mendi!

Designed with input from leading neuroscience experts, the Mendi headbands use cutting-edge fNIRS technology to measure and optimize activity in your prefrontal cortex—the brain's command center for processing speed, decision-making, and focus.

You can now join thousands of other Mendi users who are already reaping the benefits of fNIRS neurofeedback!

Frequently Asked Questions

Is it possible to improve reaction time?

It is possible to improve reaction time by practicing cognitive exercises, making healthy lifestyle changes when it comes to nutrition, hydration, and sleep, training your brain with neurofeedback, and practicing physical activities.

What increases a person's reaction time?

Proper nutrition, hydration, and quality sleep can increase a person's reaction time. It has also been shown that caffeine can temporarily boost cognitive function. Other activities like repeated exposure to stimuli, mindfulness, neurofeedback, and physical exercises can also help a person react quickly in different situations.

Is 200ms a good reaction time?

200ms or 0.2 seconds is a good reaction time that helps your body react swiftly in high-pressure situations. The average human reaction time is 250 milliseconds or 0.25 seconds.

Why is my reaction time so slow?

Your reaction time may be slow if you do not sleep enough, are dehydrated, or eat poorly. Mental health conditions, such as anxiety or depression, can also make quick reactions more difficult. Moreover, age and physical conditions like visual or auditory issues can also affect a person's reaction time.

How long does it take to improve reaction time?

You can expect to see improvements in reaction time within a few weeks with consistent practice in physical and cognitive activities. Individual factors will play a role in the extent and speed of these improvements.

Can video games really improve reaction times?

Yes, playing action video games can indeed improve reaction times by training players to process sensory information quickly and enhance their decision-making abilities.