Tatum Fullard
7 min read ▪ October 13, 2025 ▪ Gallo/Getty Images
What if the best brain training tool wasn’t a challenging crossword puzzle, sudoku or that game on your phone where you crush candy, but rather learning a whole new language?
Scientists have long known that learning a second language does more than help you navigate foreign travel or connect culturally — it is an exercise that actively reshapes your brain. From enhancing memory and your ability to multitask to potentially delaying dementia, learning a new language is emerging as the ultimate hack to enable lasting cognitive function.
At the core of this transformation is neuroplasticity, which is the brain’s ability to reorganise itself by forming new neural connections. It’s your brain’s way of adapting to new situations, challenges and learning experiences, allowing for lifelong learning and continued growth. Think of this incredible function as your brain basically saying: “Hey, I’m still here!”
According to a National Institute of Health study, learning a new language stimulates activity across a range of brain regions. The research using MRI scans shows that bilingual individuals have more robust white matter, which is the connective tissue that facilitates communication between brain regions.
These studies have also proven that people who learn a second language have higher grey matter volume in their brain – meaning they have better cognitive function to think critically and, in particular, retain information.
One of the most well-documented benefits of language learning is enhanced memory, which is essential for everyday tasks like reading comprehension, mental maths and even decision-making. Learning a language involves remembering vocabulary, grammar rules and sentence structures, so it’s training for the brain like a memory gym.
Each new word creates a new pathway in your brain, which triggers associations and builds on your core memory (think of it as adding new books and even new shelves to your mental ‘library’). In this age of social media, instant gratification and endless scrolling, having a strong attention span is rare. Learning a new language will improve your ability to remain focused and pay attention for long periods by demanding your time, consistency and discipline through the repetitive tasks of learning.
Tips for getting started
Not sure where to begin learning a new language? Here’s how:
Set small, consistent goals with, say, 10 minutes a day rather than an hour once a week.
Practise aloud by speaking to yourself, which activates brain regions more powerfully than passive learning.
Immerse yourself through experience-based learning – using music, podcasts, TV shows, films, books or conversation groups that use the language you’re learning.
Take it back to school by taking notes, setting up small tests for yourself and keeping track of your progress to stay motivated.
Be patient — your progress may seem slow, but the brain benefits begin almost immediately without you even noticing.
People who learn a second language have higher grey matter volume in their brain
Mental agility and cognitive flexibility
When you think about speaking different languages in real life, multilingual individuals are able to juggle the language that they are using in conversations while suppressing the other languages they know. This juggling act is incredibly effective for strengthening the brain’s executive functions that help with planning, attention and control.
Furthermore, switching between languages so seamlessly primes the brain for cognitive flexibility, which is the ability to adapt to new rules, think creatively and solve complex problems.
In fact, studies have shown that fluent bilinguals tend to outperform monolinguals in tasks requiring quick decision-making, especially under pressure. These traits are valuable not just in academics or career settings, but in everyday life. From adjusting to new routines to resolving interpersonal conflicts, a mentally agile brain is better equipped to handle modern life’s challenges and fast-paced nature.
Benefits across ages
Children learn language unconsciously through frequent exposure, which is how they learn how to speak their very first words. According to the International journal of Evaluation and Research in Education, acquiring a new language can be easier at a young age, as developing brains are highly adaptable due to high brain plasticity. Similarly, teenagers are very capable of learning a new language with confidence, but the ability to acquire a new language declines after this critical period of brain development.
However, all is not lost for adults on the path of learning a new language. It may require a more conscious effort to learn pronunciations and sentence structures in comparison to children, but having a larger vocabulary accelerates their ability to add to existing knowledge through strategic learning methods.
Apps for brain training
– Duolingo is great for beginner learners who have limited spare time and enjoy game-like learning activities. Its free version offers bite-sized lessons with daily progress tracking as well as immediate feedback.
–Babbel provides more structured grammar and conversational lessons, which makes it a good option for real-world dialogue as well as strong sentence construction. Good for beginners and frequent learners.
–Language Drops is a good tool to provide extra assistance in learning new vocabulary specifically. Its fast-paced games focus on introducing new nouns through visual cues. This app is an especially good option for anyone looking to broaden their existing language knowledge.
Switching between languages primes the brain for cognitive flexibility, which is the ability to adapt, think creatively and solve complex problems
Delaying dementia
Perhaps the most compelling evidence for the brain-boosting power of language learning is its impact on age-related cognitive decline. According to the UK’s Alzheimer’s Society, multiple studies have shown that learning a language later in life can delay the onset of Alzheimer’s and other forms of dementia by up to 4.5 years.
Learning and practising two or more languages can build up a cognitive reserve. This refers to the physical and mental health of the brain – like an extra layer of brain resilience. In essence, a cognitive reserve is like a savings account for your brain, from which you can withdraw knowledge when faced with challenges. This reserve may allow individuals who have built up language vocabulary and grammar to function at a higher level for longer, even as age-related changes begin.
These benefits are not limited to people who grew up bilingual. Adults who learn a second language later in life enjoy protective effects, particularly if they maintain consistent practice, so it’s never too late to start building up a reliable cognitive reserve.
Why language learning works
So, what makes language learning such a powerful cognitive tool? The answer lies in the learning activities that are a combination of novelty, repetition and complexity. Unlike mental exercises like crossword puzzles, strategic games like chess and doing maths, learning a language requires engaging both the left and right hemispheres of the brain as well as multiple types of memory function:
Novelty refers to items, concepts or experiences that are unique and new. In language learning, it challenges the brain to absorb unfamiliar sounds, sentence structures and contexts.
Complexity refers to the challenges and problem-solving faced when learning something new that keeps the learner constantly active and adaptive.
Repetition is seen in all learning activities (beyond language) as it is crucial in strengthening memory through recall and reuse.
Language learning is increasingly being recommended as a wellness activity, on par with the latest physical exercise and social engagements that keep people feeling fit and healthy.
Whether you’re brushing up on your Afrikaans, Setswana or isiZulu, or diving into Japanese or French, or using a language app to connect with global friends, each step adds to your overall mental fitness. Language learning is more than a skill, it’s a cognitive flex that is accessible to everyone, regardless of age. In an era of digital distraction and mental burnout, the act of learning another language may be one of the smartest health investments you make.
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