Want to Know How Flexible Your Brain Is? Master the Stroop Test in 5 Minutes

Let's play a little game first.

Look at this line: the word "red" written in blue. Now, quickly say the color of the text (not the word's meaning). Feel like your tongue got tied? Congratulations, you just experienced the Stroop effect.

If you found this difficult, don't worry — 99% of people worldwide are the same as you. This isn't your problem, it's the brain's normal response. Today, I'll teach you how to use this simple test to understand your own (or your child's, parents') cognitive abilities.

Try It First: 30-Second Quick Version

Want to know your level right away? Here:

1. Find a piece of white paper, write some color words with different colored pens (like writing "blue" with a red pen)
2. Set a timer for 30 seconds
3. Say the color of each word as quickly as possible (remember, ink color, not word meaning)
4. Record how many you got right

Average people can correctly say 15-20 in 30 seconds. If you exceed 25, that's really impressive. Under 10 don't be discouraged — this might just be because you're too focused on reading the words (which actually shows strong reading ability).

Why Is This Test So Difficult?

I often use this analogy with clients: imagine you're driving on a highway and suddenly need to switch from the 120 km/h fast lane to a 40 km/h side road. That "can't stop" feeling is what you experience taking the Stroop test.

Reading is too automatic for us, like breathing. Identifying colors requires deliberate control, like holding your breath. When the two conflict, the brain needs to slam on the brakes, which is why you find it difficult.

Difference Between Professional and Home Versions

Hospital professional versions are certainly more precise, but the principle is the same. Like scales — hospital ones might be accurate to grams, home ones to hundreds of grams, but both tell you if you should lose weight.

Professional versions typically measure:

• Reaction time (precise to milliseconds)
• Error types (misread or no response)
• Fatigue curve (getting worse toward the end)

Home versions (like our website) may not be that precise, but are enough to let you understand your basic situation. Like measuring blood pressure at home — not as accurate as a hospital, but sufficient for health monitoring.

What Can This Test Actually Tell Me?

In clinical work, I often use the Stroop test to assess these things:

Attention Level: People who do well on the test usually perform better in work requiring focus. Like accountants, programmers, surgeons — professions all requiring strong attention control.

Brain Flexibility: People who can quickly switch between "reading words" and "identifying colors" usually adapt better to change. That's why many companies use similar tests when hiring.

Cognitive Health Status: This is my most common use. If a 60-year-old's test results are similar to their 30s, it shows well-maintained cognition. Otherwise, may need attention.

Last week, a mother brought her 8-year-old son for testing. The child's Stroop effect was particularly pronounced (reaction time extended by over 2 seconds). This helped us confirm he did have attention issues — not "doesn't want to learn" but "can't control it." After 3 months of training, his grades have improved from bottom to average.

When Should You Take This Test Seriously?

Based on my experience, these situations especially need it:

1. Child learning difficulties: If child is smart but grades are poor, may be attention issue
2. Declining work efficiency: Recently always spacing out, errors increasing
3. Worsening memory: Especially for friends over 50
4. Want to understand yourself: Like health checkups, regular testing doesn't hurt

What Counts as "Normal"?

Many people ask me this question. My answer is: trends matter more than absolute values.

Generally speaking:

• Young people (20-40): Stroop effect of 100-200 milliseconds is normal
• Middle-aged (40-60): 200-300 milliseconds is OK
• Elderly (60+): 300-400 milliseconds nothing to worry about

But longitudinal comparison is more important. If you tested at 150 milliseconds last year and it's 300 this year, may need attention. Conversely, if through training you go from 300 to 200, that means a healthier brain.

Three Improvement Tips (Really Work)

I use these methods myself, with obvious results:

Tip 1: Deep breath before naming colors Sounds simple, but really works. Deep breathing activates the prefrontal lobe, like adding oil to the brain's "brake system." My test scores improved 15% because of this.

Tip 2: Squint your eyes to look This reduces text information input, making it easier to focus on colors. A pilot trainee used this method to pass an attention test he'd previously failed.

Tip 3: Think in a foreign language If you know English, try naming colors in English. Since Chinese is your mother tongue with higher automation, switching to English narrows the speed difference between the two pathways.

When Should You Find a Professional?

If these situations occur, I recommend finding a professional for detailed assessment:

• Test results obviously abnormal (like error rate exceeding 30%)
• Significant short-term score decline
• Accompanied by other symptoms (forgetfulness, getting lost, emotional problems, etc.)
• Affecting daily life or work

Remember, the Stroop test is just one tool. Like a thermometer can tell you have a fever, but the specific illness still needs a doctor's diagnosis.

Start Your Testing Journey

After all this talk, why not try it yourself? Our online test is designed to be user-friendly and can be completed in 5 minutes. After completion, you'll get a detailed report telling you your strengths and areas for improvement.

Finally, no matter the test results, don't label yourself. The brain is plastic. I've seen too many examples of change through training. What matters isn't where you are now, but where you're going.

Like fitness, cognitive abilities can also be exercised. Start today, start with a simple test.