You can't go from 90 to 140, but science has proven you can gain 10 to 15 IQ points with the right habits. Here are the only 7 methods that are backed by studies.
1. Sleep 8 Hours - It's 50% of the Work
A brain that sleeps less than 6 hours loses 15% of its logical performance. It's during sleep that your brain consolidates your memory.
2. Do Cardio 3x a Week
30 min of cardio increases BDNF, the hormone that grows new neurons. Running is better than lifting for IQ.
3. Learn an Instrument or a Language
It's the only training that physically grows your cortex. 20 min a day for 3 months = +7 points in working memory.
4. Play Logic Games (Not Video Games)
Chess, hard Sudoku, puzzles. 15 min a day. Games that force you to plan 3 moves ahead.
5. Read Difficult Books
Not TikTok. Real books that force you to focus for 30 minutes without pictures. It increases your processing speed.
6. Meditate for 10 Minutes
It sounds silly but it increases your focus by 23% according to Harvard. Less distraction = higher test score.
7. Eat for Your Brain
Omega-3 (fish), blueberries, nuts, eggs. And stop refined sugar that makes you crash.
How long to see results ?
If you apply 3 of these methods, you will see a difference in an IQ test in 45 to 60 days.