Cognitive changes in MS can be frustrating—but there are things you can do, starting right now, to protect and support your brain. These seven evidence-based strategies are manageable, flexible, and grounded in everyday life.
- Stay cognitively active. That could mean reading, puzzles or brain games, learning something new, engaging in creative hobbies, or even just doing work that challenges you mentally. The key is to stay mentally engaged.
- Stay socially connected. Isolation can negatively impact cognition. Having regular social interaction—whether it’s meeting a friend for coffee or chatting with a neighbor—keeps your brain working in meaningful ways.
- Use compensatory strategies. Things like phone reminders, calendar apps, voice notes, voice memo phone function to record, lists—these are all tools that support memory and attention in everyday life. Use them liberally. They’re not a crutch—they’re smart adaptations.
- Exercise regularly. Physical activity supports brain health. Even moderate, consistent movement like walking can help with attention, mental health, and fatigue—all of which affect cognition.
- Prioritize sleep. Poor sleep can exacerbate cognitive issues. If you’re having trouble sleeping, that’s worth addressing—sometimes even medically—because the payoff for your brain is significant.
- Manage mental health and stress. Depression and anxiety are common in MS and can cloud thinking. Treating those—whether through therapy, medication, or both—often leads to real improvements in cognitive function. Effective stress management often involves learning and practicing techniques like calming breath work, mindfulness, cognitive reframing, and time management strategies.
- Talk to your care team. If you notice changes in your thinking or memory, bring them up. There may be interventions, therapies, or even medication adjustments that can help, depending on what’s going on.
Whether it’s keeping your mind active, getting better sleep, or simply talking to someone you trust, small changes can make a meaningful difference.
These steps may not solve everything overnight, but they lay the groundwork for long-term brain health and resilience.
