From the Guidelines
To improve mental set shifting, incorporating physical activity (PA) interventions that integrate cognitive engagement, such as executive function-focused games, is the most effective strategy, as evidenced by the largest effect sizes (Cohen’s d > 0.8) in recent studies 1.
Key Strategies for Improvement
- Engage in PA interventions that combine physical activities with cognitive elements, such as executive function-focused games, to achieve significant improvements in mental set shifting, as seen in studies like Bai et al. (2022) and Giordano & Alesi (2022) 1.
- Practice task switching and other cognitive flexibility exercises, which have been shown to enhance set shifting abilities, with daily sessions of 10-15 minutes.
- Incorporate physical exercise, particularly aerobic activities, for at least 30 minutes most days of the week, to enhance cognitive function, including set shifting abilities.
Supporting Evidence
The study by Liu et al. (2022) found moderate improvements in working memory and attention-shifting tasks through exergame dance movements, highlighting the effectiveness of combining physical activity with cognitive elements 1.
Additional Recommendations
- Ensure adequate sleep (7-9 hours nightly) and maintain a balanced diet rich in omega-3 fatty acids, antioxidants, and B vitamins to support brain health.
- Learning new skills, such as playing a musical instrument or speaking a new language, can also strengthen cognitive flexibility.
- For individuals with significant difficulties, cognitive behavioral therapy may help develop strategies to overcome rigid thinking patterns.
Mechanism of Improvement
These approaches work by strengthening neural connections in the prefrontal cortex, which is responsible for executive functions, including set shifting, and regular practice creates new neural pathways and strengthens existing ones, making mental transitions more efficient over time.
From the Research
Strategies to Improve Executive Function
Mental Set Shifting
To improve executive function, specifically mental set shifting, several strategies can be employed:
- Physical exercise: Acute intense physical exercise has been shown to improve shifting in adolescents, as indicated by reduced switch costs 2. Additionally, physical exercise can play a significant role in modifying outcomes in neurodegenerative diseases, including improving functional ability 3.
- Pharmacological interventions: Methylphenidate and atomoxetine have been found to be effective in reducing symptoms of attention-deficit/hyperactivity disorder (ADHD), including improving attention and reducing hyperactivity, which can be beneficial for mental set shifting 4, 5.
- Lifestyle-based interventions: Recommendations for lifestyle-based mental health care in major depressive disorder include physical activity and exercise, relaxation techniques, and mindfulness-based therapies, which may also be beneficial for improving executive function and mental set shifting 6.
Key Findings
- Acute physical exercise can improve cognitive flexibility in adolescents 2.
- Physical exercise can play a significant role in modifying outcomes in neurodegenerative diseases, including improving functional ability 3.
- Methylphenidate and atomoxetine are effective in reducing symptoms of ADHD, including improving attention and reducing hyperactivity 4, 5.
- Lifestyle-based interventions, such as physical activity and exercise, relaxation techniques, and mindfulness-based therapies, are recommended for improving mental health and may also be beneficial for improving executive function and mental set shifting 6.