From the moment we wake in the morning, our lives are powered by AI.

We ask voice-activated AI assistants to switch on the coffee or the TV. We scroll algorithm-driven newsfeeds on our way to work (and during). We watch TikTok while eating lunch. We google directions, restaurant reviews, and our symptoms.

Many tasks once handled by books, newspapers, humans, and our own minds have now been replaced by AI. These tools have undeniably boosted efficiency and productivity by reducing our need to think, making everyday life less time-consuming and stressful.

But does this convenience come at a cost? Could our brain function be facing a ‘use it or lose it’ crisis? How do we balance AI and cognition?

The Negatives of AI for Cognitive Function

The human brain has the remarkable ability to respond and adapt to new stimuli, creating new neural pathways and modifying existing ones. This process – neuroplasticity – is critical to our learning, skill development, and overall cognitive function.

But as technology continues to simplify our lives, scientists have expressed concerns that overreliance on AI will diminish our need – and motivation – to engage in deep, independent thought processes. And if our brains are receiving less stimuli to form new connections and pathways, we face the very real risk of cognitive atrophy.^[1]

Studies have suggested that using AI for academic work and other tasks may eventually reduce our ability to think critically and develop independent thought.^[2]

Cognitive atrophy is even more alarming for the younger generation, who are already growing up with AI and may be more likely to use it over in-depth comprehension.

With AI becoming more efficient by the day, how can we enjoy its benefits while maintaining our long-term cognitive function?

Balancing Innovation with Mental Engagement

As AI and human cognition continue to evolve, it’s up to us to support our own brain health by using AI as a tool rather than a replacement for mental engagement.

Incorporating a few simple activities into your daily life can keep your brain stimulated and encourage healthy neural development.

• Digital detoxing
  Taking time out from digital devices has been shown to help to reduce cognitive overload and stress levels.^[3] A digital detox is as simple as implementing tech-free spaces in the home or for certain periods during the day. Use this time to do something entirely screen-free: read a (paper) book or newspaper, take a walk outdoors (with your phone in your bag or pocket), or ban phones from the dinner table.
• Monitoring screen time
  Apps that track screen time may be useful for monitoring your social media scrolling each week, which can encourage you to balance usage. Limiting reliance on automated tools can help to preserve cognitive function and balance the relationship between AI and human cognition.
  Setting yourself time to complete tasks without any digital distractions can help you to focus more effectively, improve performance, and reduce stress.
• Getting active
  Incorporating physical activity into your routine can counterbalance the effects of excessive AI use on cognitive intelligence and overall brain health. A 2023 study showed that older adults who exercised daily improved their global cognition, executive function, memory, attention, and processing speed.^[4] A previous study found that around 3% of dementia cases could be prevented by increasing levels of physical activity.^[5]
  At any age, exercise may help to counter the negative impacts of excessive screen time.
• Using your brain
  One of the best ways to keep the brain stimulated is to regularly engage in cognitively stimulating activities. Crossword puzzles, sudoku, chess, reading, and learning a new language or a musical instrument have all been shown to support and improve cognitive function, potentially reducing the risk of cognitive decline.^[6] Brain-training apps such as Lumosity and BrainHQ encourage neuroplasticity through tasks targeting memory recall, attention, and problem-solving.
• Using AI as a tool – not a crutch
  As tempting as it is to ask ChatGPT for an answer, try to use it to complement your mental processes rather than replace them. Get into the habit of thinking through an answer before consulting AI. And when AI does respond, challenge the response – after all, AI isn’t always correct.
• Nourishing your brain cells
  Diet is just as critical to brain health as cognitive stimulation. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential for cognitive performance at all stages of life. A 2022 review of 174 studies reported that ingestion of omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain.

AI has already changed almost every aspect of our daily lives in just a few short decades. As it continues to advance, it’s our responsibility to use it as a supplement – rather than a replacement – for critical thinking. At the same time, we need to foster our long-term mental wellbeing by switching off our screens regularly, giving our brains (and bodies) a workout, and supplying those ever-demanding neurons with essential fatty acids.

^[1] Shanmugasundaram, M., & Tamilarasu, A. (2023). The impact of digital technology, social media, and artificial intelligence on cognitive functions: a review. Frontiers in Cognition, 2. https://doi.org/10.3389/fcogn.2023.1203077

^[2] Zhai, C., Wibowo, S., & Li, L. D. (2024). The effects of over-reliance on AI dialogue systems on students’ cognitive abilities: a systematic review. Smart Learning Environments, 11(1). https://doi.org/10.1186/s40561-024-00316-7

^[3] Duke, É., & Montag, C. (2017). Smartphone addiction, daily interruptions and self-reported productivity. Addictive Behaviors Reports, 6, 90–95. https://doi.org/10.1016/j.abrep.2017.07.002

^[4] Blomstrand, P., Tesan, D., Nylander, E. M., & Ramstrand, N. (2023). Mind body exercise improves cognitive function more than aerobic- and resistance exercise in healthy adults aged 55 years and older – an umbrella review. European review of aging and physical activity : official journal of the European Group for Research into Elderly and Physical Activity, 20(1), 15. https://doi.org/10.1186/s11556-023-00325-4

^[5] Livingston, G., Sommerlad, A., Orgeta, V., Costafreda, S. G., Huntley, J., Ames, D., Ballard, C., Banerjee, S., Burns, A., Cohen-Mansfield, J., Cooper, C., Fox, N., Gitlin, L. N., Howard, R., Kales, H. C., Larson, E. B., Ritchie, K., Rockwood, K., Sampson, E. L., . . . Mukadam, N. (2017). Dementia prevention, intervention, and care. The Lancet, 390(10113), 2673–2734. https://doi.org/10.1016/s0140-6736(17)31363-6

^[6] Stieger, M., & Lachman, M. E. (2021). Increases in Cognitive Activity Reduce Aging-Related Declines in Executive Functioning. Frontiers in psychiatry, 12, 708974. https://doi.org/10.3389/fpsyt.2021.708974

^[7]Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091

^[8] Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091