How to Boost Your IQ with Minimal Effort: Lessons from Dave Asprey

Improving your cognitive performance doesn’t have to be overwhelming. While Dave Asprey, the father of biohacking, shares 37 strategies to raise your IQ in his video, we’ve curated a list of the most effective, low-effort tips that can yield significant results. These are the strategies that require minimal changes to your daily routine but can have a profound impact on your mental clarity, focus, and overall brain health.

For the full list of Asprey’s tips, we encourage you to check out his original video, but here’s what we’ve learned about the easiest ways to upgrade your brain.

1. Hydrate Smarter, Not Harder

One of the simplest ways to boost your brainpower is to stay properly hydrated. But here’s the catch: plain water isn’t enough. Asprey emphasizes the importance of adding electrolytes, like a pinch of sea salt, to your water. This ensures your cells can absorb the water effectively, preventing brain fog and improving cognitive function. It’s a quick fix that can make a noticeable difference in your mental clarity.

2. Get Morning Sunlight

Stepping outside for just 10-15 minutes in the morning can do wonders for your brain. Morning sunlight helps align your circadian rhythm, boosts serotonin levels, and improves sleep quality—all of which contribute to better cognitive performance. Even on cloudy days, this simple habit can enhance your focus and energy throughout the day.

3. Limit Junk Light at Night

Blue light from screens and LED bulbs disrupts your sleep and brain repair processes. Switching to dimmer, warmer lighting in the evening or using blue-blocking glasses is an effortless way to protect your brain and ensure you wake up sharper the next day.

4. Use Caffeine Strategically

Caffeine, when used correctly, can be a powerful tool for enhancing focus and performance. The key is to consume it in the morning and avoid overdoing it. Asprey recommends keeping your intake below 400 mg per day and avoiding caffeine after 2 p.m. to prevent sleep disruption. A clean, mold-free coffee source is ideal for maximizing its benefits.

5. Take Short Cold Showers

Cold exposure, even for just 30 seconds at the end of your shower, can increase norepinephrine levels, improving mood, attention, and stress tolerance. It’s a quick and invigorating way to give your brain a boost without requiring significant effort.

6. Stop Multitasking

Multitasking might feel productive, but it actually reduces your brain’s efficiency. Instead, focus on one task at a time. Training your brain to work deeply on a single activity can improve memory, focus, and overall cognitive performance. This is more about changing your mindset than adding a new habit, making it a low-effort but high-impact strategy.

7. Avoid Overeating

Overeating, especially processed foods, stresses your mitochondria and accelerates brain aging. By simply eating until you’re satisfied—not stuffed—you can reduce oxidative stress and improve mental clarity. Listening to your body’s hunger cues is an easy adjustment that can yield big results.

8. Prioritize Sleep

Bad sleep is one of the biggest culprits behind poor cognitive performance. While improving sleep might sound like a big task, small changes—like going to bed at the same time each night or creating a dark, quiet sleep environment—can make a huge difference. Quality sleep is non-negotiable for a sharper mind.

9. Socialize More

Meaningful social interactions release oxytocin, which drives neurogenesis (the growth of new brain cells) and reduces stress. Even something as simple as a heartfelt conversation or an 8-second hug can improve your brain health. It’s a low-effort way to feel good and think better.

10. Try Intermittent Fasting

Skipping breakfast or extending the time between meals can activate autophagy, a process that clears out damaged brain cells and boosts neuroplasticity. Start with a 12-hour fasting window (e.g., 8 p.m. to 8 a.m.) and gradually increase it if it feels right for your body. This simple adjustment can enhance focus and mental clarity.

What We’ve Learned

The key takeaway from Dave Asprey’s insights is that improving your IQ doesn’t have to be a daunting task. Small, intentional changes—like hydrating with electrolytes, getting morning sunlight, or limiting blue light at night—can have a profound impact on your brain’s performance. These low-effort strategies are accessible to anyone and can be seamlessly integrated into your daily routine.

If you’re ready to dive deeper into the full list of 37 tips, including advanced biohacks like red light therapy and neurofeedback, we recommend watching Dave Asprey’s original video for a comprehensive guide to upgrading your brain. Watch the full video here