Master the Art of Split-Second Decision Making with These Proven Tips for Enhancing Your Reflexes & Reaction Time

Reaction speed and reflexes are often used interchangeably, but they are distinct. Reflexes are involuntary, automatic, or uncontrolled. Your reflexes can be triggered when you touch something hot which prompts you to pull away quickly. The greater the stimulus, the greater the reflex will be. For example, something extremely hot will cause you to pull away much faster. It can happen so rapidly that the response is executed before the message reaches the brain. This is a defense mechanism of the body called the reflex arc.

When you come in contact with a stimulus that activates a receptor near the surface of your body, like in the skin, it is transmitted to the spine and then the brain. However, if the signal is great, it will activate a nearby motor neuron in the spine that sends the signal back immediately for you to pull away. It can happen before the brain even perceives it. Involving the brain would cause a delay, and this could cause further harm to the body.

Any action after it has been perceived by the brain is called a response. The speed of your response is your reaction speed. Reaction speed is voluntary, and it is how quickly you can make decisions about stimuli in your environment.

Your reflexes can protect you from harm in emergent situations, or they can be triggered intentionally like when your doctor checks them during a physical. It is helpful to have good reflexes because they can allow you to avoid hazardous situations. Good response time is also beneficial as you can address problems quickly, before they worsen, or to make use of an opportunity. However, your responses should be quick as well as appropriate for them to benefit you.

There are many things you can do to improve your reflexes. You can do so from things that require you to react and coordinate your movements. Exercise, playing sports, and being physically active all improve your reflexes. Being regularly active will improve your reflexes because you are challenging your mind and body, and moving various body parts with intention, responding to things in your environment. This will lead automatically to improvement in ability the more you do so.

Improving your reaction speed will also improve your reflexes, and they can work very well together. You can improve your reaction speed with things like physical activity, video games, and sports. Making a conscious effort to improve your reaction speed by reacting quicker in a given situation will improve both it and your reflexes simultaneously.

You can get started right away with sports and activities, but there are some fun reaction speed exercises you can also try out, and they can be practiced almost anywhere. They can be fun, challenging, and improve your quickness over time.

Kicking a ball against a wall works very well, but this may be too predictable for great gains. To make it more challenging, you could purchase a reflex ball. They are designed with multiple raised areas around the ball. When you bounce it, it can go in unpredictable directions. It can help you to build your reaction speed and reflexes with practice. However, they are not ideal for everyone. They can bounce very far, and you might find yourself mostly chasing after them.

A better option is to find something that is lighter and doesn’t bounce too far. Find something that is light, soft, and square with rounded edges. You can hit it against the wall without making very much noise, it will not damage the wall, and it does not bounce too far away. It is square, so each time it hits the wall, it will bounce in an unpredictable direction, even more so then reflex balls. You will have to react quickly to keep it from falling to the ground. You can use your arms and legs to redirect it back to the wall. It works great, and you can practice it almost anywhere, just be sure to have enough space to avoid damage to things or hurt yourself. Many children’s toy sections have items just like this.

Another method that can help you to improve is to have people test you. It is not ideal for everyone, but it can significantly improve your readiness to react. Ask a friend or family member to throw things at you that will not cause injury, and certainly not while driving or performing an activity that will put anyone at risk. Just be clear with people about safety guidelines and understand your risks. Your preparedness can improve significantly with this kind of practice.

You can also improve just by responding to things as quickly as possible. Yet, it should also be an appropriate response. For example, if there is a knock at the door, immediately move to it. The goal is to start responding to as many things as you can almost instantly. If you’re on a walk and hear a rustling in the woods, immediately look in its direction to try and discern what it is. If a phone rings, be the first to answer it. You must also determine quickly if you wish to react to it physically, it may not require action from the body, and you may not need to react at all. Responding quickly and accurately to things in your environment will improve your readiness and response time as well as appropriately.

It is important to be calm, accurate, and efficient when reacting to things. Try not to become a jumpy person. Letting yourself get easily startled is in no way helping your reaction speed because fear can cause poor and delayed responses. The goal is to assess and act, or move on if it does not require your desired attention. At times, it should only be your mind responding and deciding if your body is required to be a part of the response. If the body is needed, use it quickly and accurately.

It can be beneficial to have good reflexes and response time. But, this will require work and be exhausting for some people. Over time, it can become natural and require less effort. But, you may not always want to be on alert. In that case, sports and physical activities may be a better way for you to improve.

By improving these skills, you may find that you respond to things in the same environment as others while they are still processing it. 

Take great care when developing your reflexes, because yourself and others could get injured. It is impressive to have well-trained reactions, but they can be uncontrolled at times, so it is possible to cause injury or break things reacting quickly. Work on your decision making as well as your reaction speed so as to be skilled and conscientious.

Live Well!

Alexander Pierce, CPT

Author of Well-Rounded Mind Health Fitness