02/20/2026
You've heard about smell training, but what if you're not seeing the progress you hoped for? Or what if you want to make sure your gains stick around?
The secret often lies in playing the long game.
Many people stop too soon, missing out on the biggest rewards.
Think of it like building physical strength.
You wouldn't stop after a few weeks at the gym and expect to keep your muscles forever.
Your sense of smell works similarly.
Here's how to extend your olfactory training for lasting change and maximal results:
1. Commit Beyond 12 Weeks. Many training programs suggest 12 weeks, but research shows that going longer makes a big difference.
Training for 16 to 56 weeks can increase your success rate from 58% to 71%
This extended effort helps cement the changes in your brain.
Pro Tip:
• Mark your calendar for longer than 3 months. Aim for 4-6 months to give your brain enough time to adapt.
2. Stick to Your Scents, Twice Daily. Consistency is essential.
Sniff each of your chosen scents for 20 seconds, twice a day, every day. A good starting set includes rose, lemon, eucalyptus, and clove.
Focus on what you smell, trying to recall memories or descriptions linked to that scent.
Common Mistake:
• Skipping days or rushing through the process.
Your brain needs regular stimulation to rebuild these pathways.
3. Keep a Smell Diary. Grab a notebook or use an app to track your daily sessions.
Note down the strength of each scent and how pleasant you find it. If you're experiencing distorted smells (parosmia) keep a special watch for shifts in those perceptions.
Outcome:
• Watching your ratings change over time can be incredibly motivating. It also helps you see progress you might otherwise miss.
4. Consider Rotating Scents. If you're dealing with a chronic smell issue, change up your scents every two weeks.
Instead of four, expand to a set of eight different essential oils.
This varied input keeps your brain stimulated and can encourage broader recovery.
Pro Tip:
• Use small jars with cotton pads soaked in essential oils.
This keeps the scents fresh and easy to use.
5. Engage Your Brain More. You can increase the benefits by adding a cognitive element to your training.
While sniffing, try to name words associated with the odor or describe the scent in detail.
This extra brain work can enhance verbal fluency, even for people without smell loss.
Outcome:
• You're training your smell and giving your brain a workout, potentially improving memory and language connections. By committing to a longer training period and applying these strategies, you're not only restoring your sense of smell; you're helping your brain create lasting, positive changes that can stay stable for many months after you stop.
Sources:
Pubmed PMC11416427, PMC9891899, NBK567741
https://www.uab.edu/reporter/research-innovation/smell-training-is-brain-training-parosmia-success-and-five-other-insights-from-a-new-uab-clinic
https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2024.1457527/full
