Cognitive Self -Testing
Catch Changes Early
Subtle changes in cognition rarely happen overnight. This page brings together simple, accessible tools you can use to monitor your brain over time – tracking patterns, not chasing perfection. The goal is early awareness: noticing shifts, staying objective, and creating a feedback loop you can act on if needed. This is not about diagnosis – it’s about staying one step ahead.
How to use these tools effectively
Use these tests to establish a baseline and track your cognitive performance over time. For most people who are asymptomatic, testing quarterly is frequent enough to detect meaningful change without creating noise. If you are noticing subjective changes, recovering from an illness, or evaluating the impact of a new intervention, testing every 4–6 weeks may be reasonable for a limited period. Focus on trends over time – not one – off scores.
CNS Vital Signs
Computerized neurocognitive test battery assessing memory, attention, processing speed, and executive function; used clinically to establish baseline brain performance and track cognitive changes over time
Food for the Brain
Validated online cognitive test assessing memory, attention, and processing speed, with a lifestyle questionnaire to estimate dementia risk and provide personalized guidance for brain health.
Creyos Cognitive Assessment
Scientifically validated, game-based cognitive assessment measuring memory, attention, reasoning, and executive function, with results benchmarked against norms to track over time.
Biomarkers
Labs I prioritize (and how I review them)
I focus on trends and context: what changed, what I did differently, and what I’ll adjust next. I keep notes on timing (fasting, meds/supplements), and I try not to overreact to a single result.
Pick a repeatable panel
Consistency beats complexity. I’d rather repeat a solid set of labs than chase one-off tests.
Track the story, not just the number
I log sleep, travel, illness, diet shifts, and new supplements so I can interpret results responsibly.
Food pattern: simple, repeatable, and brain-friendly
I aim for a Mediterranean-leaning pattern with enough protein, plenty of plants, and no ultra-processed foods. I adjust based on labs, energy, and how I’m sleeping.
Note: I’m not prescribing a diet – this is what I’m currently doing and documenting.
Common questions (and how I think about them)
This is a personal framework. Use it to spark ideas, then tailor with professional guidance.
Is this medical advice?
No. This site documents my personal approach and education notes. Always discuss changes with your clinician – especially if you have medical conditions or take medications.
Why track labs at all?
Because trends can reveal what’s improving, what’s drifting, and what might need attention – without relying only on how I “feel.”
How often do you review your plan?
I do short weekly reflections, then deeper reviews around lab cycles (often quarterly to semiannual, depending on the marker).
What about supplements?
I treat supplements like experiments: one change at a time when possible, clear notes on dose/timing, and a plan for what I’m watching.
Do you cover off-label drug topics?
Yes – educational notes only. I summarize what I’m reading and questions I’d ask a clinician; I don’t provide prescribing guidance.
Where should I start?
Start with foundations (sleep, movement, nutrition), then add tracking. If you want a concrete next step, begin with the lab list and a simple journal routine.