When it comes to our health, most of us are happy to do a quick blood pressure check or step on the scales. But what about our brain health?
Dementia is a word that can send a chill down anyone’s spine, especially as we get older. But what if we told you there’s a simple, one-minute test you can do at home that could help spot the earliest signs of cognitive decline?
It’s true—and all you need is a pen, a piece of paper, and a timer.
The 60-Second Writing Test: How does it work?
This test, sometimes called a ‘verbal fluency’ or ‘category fluency’ test, is as straightforward as it gets. Here’s how to try it yourself:
- Pick a category. Popular choices include types of fruit, animals, or TV shows.
- Set a timer for 60 seconds.
- Write down as many items as you can think of in that category.
That’s it! No fancy equipment, no medical jargon—just you and your memory.
What do your results mean?
So, how did you go? According to research, most healthy adults should be able to list at least 15 items in a minute, and ideally more than 21.
If you find yourself struggling to reach 15, it could be a sign that your cognitive function isn’t quite what it used to be.
A 2007 study published in the *Journal of Psychiatry* found that people who couldn’t name at least 15 items were up to 20 times more likely to have Alzheimer’s disease than those who could.
More recent research has also linked lower scores on this test to higher levels of amyloid-β in the body—a protein associated with Alzheimer’s.
But don’t panic if you fall a little short! Scores can naturally decline with age, and there are many reasons you might have an off day. However, if you consistently struggle, it’s worth having a chat with your GP.
Why does this test work?
The beauty of this test is that it taps into several key areas of brain function at once:
Memory recall: Can you quickly access information stored in your brain?
Language skills: How easily can you find the right words?
Executive function: Are you able to organise your thoughts and stick to the category?
These are some of the first skills to be affected by dementia, which is why this test can be so revealing.
Other at-home checks: The clock drawing test
If you’re keen to dig a little deeper, there’s another classic test used by doctors and memory clinics around the world: the clock drawing test.
Here’s how to try it:
- Take a blank piece of paper and draw a large circle.
- Add the numbers 1 to 12, just like a clock face.
- Now, draw the hands to show a specific time (for example, 11:10).
This task might sound simple, but it actually requires a complex mix of memory, planning, and spatial awareness.
If you find yourself putting numbers in the wrong place or struggling to draw the hands correctly, it could be a sign that your executive function is slipping—a common early symptom of dementia.
Why early detection matters
Dementia isn’t just about forgetting names or misplacing your keys. It’s a progressive condition that affects nearly half a million Australians, with numbers expected to double in the next 25 years as our population ages. Alzheimer’s disease is the most common form, but there are many types.
Early detection is crucial. The sooner you spot the signs, the sooner you can seek help, plan for the future, and access treatments or lifestyle changes that may slow the progression.
Can Dementia be prevented?
While there’s no guaranteed way to prevent dementia, research suggests that up to 40% of cases could be delayed or avoided with healthy lifestyle choices. Here are some tips:
Eat a balanced diet: The Mediterranean diet, rich in vegetables, fish, and healthy fats, is linked to better brain health.
Stay active: Regular exercise boosts blood flow to the brain.
Keep your mind busy: Puzzles, reading, and learning new skills can help build ‘cognitive reserve’.
Look after your hearing: Use hearing aids if you need them—hearing loss is a surprising risk factor.
Limit alcohol and avoid smoking.
Protect your head: Wear a helmet when cycling or doing risky activities.
When should you see a doctor?
If you or a loved one notices persistent memory problems, confusion, or changes in behaviour, don’t ignore them.
Early assessment can rule out other causes (like vitamin deficiencies or depression) and help you get the right support.
Share your experience
Have you tried the 60-second writing test or the clock drawing test? How did you go? Do you have any tips for keeping your mind sharp as you age? Share your thoughts and experiences in the comments below—your story could help others!
Disclaimer: The information in this article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Everyone’s health is unique, so if you have any concerns or questions about your health, it’s always best to consult with a qualified healthcare professional. We encourage you to seek expert guidance before making any medical decisions.
Also read: This surprising daily habit could be fueling dementia—and exercise may not protect you
