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Neurofeedback has become increasingly popular in recent years as a promising technique for improving brain function, mental health, and overall well-being. Whether you're looking to manage stress, boost focus, or address conditions like ADHD or anxiety, you've likely been considering neurofeedback. However, as with any treatment, you might be wondering: How effective is neurofeedback really?

In this article, we'll break down the science behind neurofeedback, its effectiveness for different goals, and the factors that influence its success.

Key Takeaways

• Neurofeedback is a technique that uses real-time feedback to help individuals regulate brain activity.

• Neurofeedback has shown promise in improving focus, managing anxiety, reducing symptoms of depression, and enhancing cognitive performance, among other applications. However, its effectiveness varies based on individual factors and treatment goals.

• In-clinic neurofeedback is performed under the guidance of a professional, typically using EEG equipment, while at-home devices offer a more convenient option but require careful consideration because most are not FDA-approved.

• The effectiveness of neurofeedback depends on factors such as individual brain activity, the expertise of the practitioner, the quality of equipment, and the consistency of sessions.

What Is Neurofeedback?

Neurofeedback uses real-time feedback to help people regulate brain function. It works by monitoring brain activity and guiding it toward healthier patterns through sound or visual feedback.

If you want to do neurofeedback, you have two options:

• In-clinic neurofeedback. During an electroencephalography (EEG) neurofeedback session at a clinic, you will have electrodes placed on your scalp. They measure brain activity, targeting the patient's brain waves. Then, you will receive feedback on your brain activity depending on what neurofeedback protocol your therapist chooses. In rare cases, in-clinic neurofeedback is performed with functional magnetic resonance imaging (fMRI).

• At-home neurofeedback. Want to train your brain at home? There are numerous devices you can use. But bear in mind that if you have a medical condition, it's best to confirm with your doctor if the device you choose aligns with your needs. These devices are typically not FDA-approved for treating medical conditions. Home neurofeedback devices usually incorporate EEG biofeedback as well, but they also have other technologies, such as heart rate variability (HRV) or functional near-infrared spectroscopy (fNIRS).

We've mentioned these details because they are important for this article's topic—the effectiveness of neurofeedback training, which we'll discuss below.

How Effective Is Neurofeedback Treatment?

Thousands of scientific studies and clinical practice reports show that neurofeedback can be effective for multiple medical and wellness goals. However, like with any other treatment, medication, or wellness therapy, it would be difficult to measure the effectiveness of neurofeedback. It can be incredibly effective or only slightly effective for some and not effective at all for others.

Therefore, to make things a bit clearer, we've divided the following sections into neurofeedback effectiveness across different applications. Bear in mind that the results of the studies we'll mention below show the effectiveness of neurofeedback only for the participants in those specific studies. This is why it is generally accepted that future research is required to confirm all the potential benefits of neurofeedback, especially if it is used to manage a medical condition.

Peak Performance Benefits

Over the years, neurofeedback has been praised for its effectiveness in helping people achieve peak performance. This translates into mental clarity, quick reaction time, and resilience under pressure, among others. This achievement can be extraordinary for Olympic teams, musicians, high executives, and anyone else who wants to take advantage of this flow state, as some call it.

The benefits of neurofeedback training for peak performance have been shown in multiple studies. For example, scientists Margaret Dupee from the University of Ottawa and Penny Werthner from the University of Calgary conducted a study aimed at showing the benefits of neurofeedback on athletes' ability to self-regulate. Fifteen elite athletes participated in the study. They were preparing for the Vancouver 2010 Olympics. After bio-neurofeedback therapy, both coaches and athletes reported an improvement in their ability to manage the stress of training and competition. This led to better performances.

Enhancing Focus and Cognitive Performance

Neurofeedback has long been celebrated for its ability to improve focus and overall cognitive performance, especially in individuals with Attention Deficit Hyperactivity Disorder (ADHD) who may have an excess of slower brain wave activity. Numerous studies highlight its potential to:

• Improve memory

• Increase information processing speed

• Enhance emotion regulation skills

• Strengthen stress response

• Improve problem-solving skills

• Enhance impulsivity control

If done for medical purposes, such as alleviating ADHD symptoms, neurofeedback should be performed at a clinic. This increases the likelihood of this treatment to be effective.

On the other hand, if you don't have a medical condition and want to improve your cognitive function, you can safely do so at home with a consumer-grade device like Mendi. These devices serve their wellness purposes well! For example, hundreds of Mendi users have reported cognitive benefits only after a few days of use.

Reducing Anxiety and Stress

Neurofeedback training reduces anxiety and stress by influencing associated brainwave patterns. Studies have shown that neurofeedback can even be effective for anxiety disorders and post-traumatic stress syndrome (PTSD). However, scientists Srabani Banerjee and Charlene Argáez argue that "not all patients respond to these therapies, and some patients may experience adverse effects."

On the other hand, if you do not have a medical condition and simply want to train your brain to respond better to stress or break negative thought patterns, you can try a home device to see if it is effective for you.

Depression and Emotion Regulation

Neurofeedback therapy can be effective at reducing depression symptoms because the therapist can adjust the protocol to target specific dysregulated brain regions and brain waves, aiming to balance them.

Uday Patil et al. argued that "EEG-NF [EEG neurofeedback] is worth exploring as an augmented tool for patients who already receive standard medications but remain symptomatic, and that EEG-NF training may be an effective intervention tool that can be utilized as a supplementary treatment for depression."

When it comes to training emotion regulation skills as a wellness practice, the likelihood of neurofeedback being effective increases because there is no medical condition involved, so the process is less complex. For example, if you try Mendi neurofeedback training, you can strengthen your prefrontal cortex. This way, you strengthen all the skills associated with the prefrontal cortex, and emotion regulation is among them.

Chronic Pain

Several scientists from Italy and Brazil have conducted a review aimed at evaluating the effectiveness of neurofeedback in chronic pain management. The study was published in 2024 in the Front Psychol. journal. The authors reviewed the results of several studies on the topic and stated they "reveal a positive correlation between neurofeedback interventions and improved pain management."

At the same time, they argued that "despite the promising results, the conclusion of the review emphasizes the need for further research. It calls for larger, well-designed clinical trials." This conclusion only further confirms that the effectiveness of neurofeedback is not a one-size-fits-all situation. Some may feel some improvements in managing chronic pain, others may not—it depends on multiple factors, which we'll also discuss in this article.

Sleep Disorders and Insomnia

To highlight the effectiveness of neurofeedback training in reducing insomnia, we're presenting a review paper that focused on 12 studies highlighting the use of neurofeedback in treating insomnia. The authors concluded that "[a]ll neurofeedback studies included in this study showed a clear improvement of subjective sleep." But they also argued that "a placebo effect seems also to be present in some studies."

The authors of another study believe that neurofeedback treatment for insomnia is nothing but placebo.

This yet again highlights the fact that results vary based on multiple factors, and more randomized controlled trials are required to fully support this therapy as an effective treatment for insomnia.

Factors Influencing Neurofeedback Success

We cannot discuss the effectiveness of neurofeedback without mentioning several factors that play a crucial role in this process. For example, if you want to reduce the symptoms of a mental health condition, it is important to work with a qualified professional. Otherwise, neurofeedback treatment may not be effective, and you may even have side effects.

As such, let's see what factors influence the effectiveness of neurofeedback.

Individual Brain Differences and Neuroplasticity

Individual brain differences and neuroplasticity significantly impact neurofeedback success. This may even be linked to age because neuroplasticity decreases as we grow older. Genetics and distinct baseline brain activity also influence how effectively the brain adapts to training.

Your Treatment Goal

Let's say you want to improve your cognitive performance by using a consumer-grade device. In this case, you may notice the results faster than a patient who undergoes in-clinic neurofeedback to manage a mental health condition. However, even in this case, effectiveness is not guaranteed because there are other factors involved, such as consistency, the device you're using, and others.

Furthermore, the effectiveness of in-clinic neurofeedback can also depend on the medical condition that is treated. For instance, the application of neurofeedback for ADHD has been studied more thoroughly than its application for chronic pain, traumatic brain injury, or obsessive-compulsive disorder. Therefore, it may be more effective for ADHD.

Duration and Frequency of Training Sessions

Establishing the correct duration and frequency of neurofeedback sessions is extremely important in increasing the likelihood of its effectiveness. For example, too many sessions at the beginning can increase the risk of side effects and, therefore, reduce the effectiveness of neurofeedback. Conversely, if the patient shows results mid-treatment but then stops the training, the therapy likely will not be effective. Neurofeedback is, after all, a long-term brain training technique.

Quality of Neurofeedback Equipment and Software

The quality of neurofeedback equipment and software is another important aspect to consider—for both in-clinic and at-home neurofeedback.

If you practice neurofeedback by yourself, you likely won't find just any device effective. Several factors determine its effectiveness for you, including the technology it uses, its design, and feedback type.

In-clinic neurofeedback can also be done with multiple technologies and devices. The results vary based on protocol, feedback, and patient preferences.

Personalized Protocols

The protocol likely takes the lead in our discussion for in-clinic neurofeedback. It is generally recommended to have fully personalized protocols for neurofeedback to be effective—especially if you're treating a medical condition. For instance, if you experience any side effects with the current protocol, you need to talk to your therapist who can adjust it to mitigate them if they're concerning.

When personalizing your protocol, the therapist will assess your brain map, your condition, your treatment goals, and other important factors. For example, for anxiety and stress, the therapist may choose sensorimotor rhythm training or alpha/theta training. On the other hand, research shows that neurofeedback targeting the anterior cingulate cortex can alleviate chronic pain for better clinical and neuropsychological outcomes.

Expertise of the Practitioner

The expertise of the practitioner is another crucial factor that increases the likelihood of neurofeedback to be effective. A skilled neurofeedback provider can accurately interpret EEG data, design effective protocols, and adjust the treatment as needed based on the patient’s progress.

Conversely, poorly designed protocols or misinterpretation of data can lead to suboptimal results or even temporary worsening of symptoms.

Lifestyle and Complementary Practices

Neurofeedback tends to be more effective when combined with other brain-healthy habits and complementary practices. Regular sleep patterns, stress management techniques (such as meditation), a nutrient-rich diet, and physical exercise all support brain function and enhance neuroplasticity, thereby improving the efficacy of neurofeedback interventions.

Moreover, if your goal is to treat a medical condition through neurofeedback, you will likely see better results if you only use it as a complementary therapy alongside medication, psychotherapy, or other treatments. For example, EEG biofeedback has been shown to be more effective for fibromyalgia when used alongside Low Energy Neurofeedback System (LENS).

Comparing Neurofeedback to Other Treatments

Given that neurofeedback is generally considered more effective when it's used alongside other therapies, we've outlined some differences between them:

	Neurofeedback	Medication	Behavioral therapy
Method	Trains the brain to self-regulate using real-time feedback	Alters brain chemistry to manage symptoms	Focuses on thought patterns and behavior change
Safety	Non-invasive	Invasive (affects body chemistry)	Non-invasive
Side effects	Mild and temporary if done correctly	May cause dependency, mood changes, or physical side effects	Minimal
Long-term benefits	Can create lasting brain changes with continued practice	May stop working when medication is discontinued (depends on medication and administration)	Can create lasting behavioral changes
Dependency	No dependency; the brain learns self-regulation	Potential dependency on medication	No dependency
Best for	Those looking for a non-invasive, long-term solution	Those needing quick symptom relief	Those wanting to develop coping strategies

While neurofeedback has promising long-term benefits, medication provides faster symptom relief, and behavioral therapy helps develop coping skills. In many cases, a combination of treatments works best. It's important to discuss your treatment plan with your doctor if you want to use neurofeedback or any other therapy to manage a medical condition.

Summary

In conclusion, neurofeedback holds great potential as a non-invasive, long-term solution for improving brain function, managing mental health, and enhancing cognitive abilities. However, like any treatment, its effectiveness can vary depending on individual circumstances.

Whether you choose in-clinic or at-home neurofeedback, it’s essential to consider your personal goals, consult a professional if needed, and be aware of the factors that influence success.

Frequently Asked Questions

Does neurofeedback therapy actually work?

Neurofeedback therapy is deeply rooted in science as it uses the brain's neuroplasticity to create lasting improvements in brain function. Many clinicians report long-term benefits in their patients, indicating its possible effectiveness. Additionally, many people who practice neurofeedback at home have reported benefits from this brain training technique.

What is the downside of neurofeedback?

Neurofeedback can sometimes cause mild side effects like fatigue or headaches that should disappear within 24-48 hours. If you experience any other side effects that last longer, you should talk to your therapist.

What is the success rate of neurofeedback?

Given that this brain training technique is used for different wellness or medical goals, it is difficult to determine a success rate of neurofeedback. It depends on multiple factors, including protocol, equipment, frequency of sessions, and others.

What happens when you stop neurofeedback?

If neurofeedback has been performed correctly, you should be able to enjoy its benefits after you stop neurofeedback sessions.

How effective is neurofeedback for ADHD?

Neurofeedback has demonstrated significant effectiveness in improving attention, working memory, and executive function in individuals with ADHD, particularly using the theta/beta protocol, which has shown long-term benefits in various studies.

Can neurofeedback help with anxiety and stress?

Neurofeedback can indeed help reduce anxiety and stress by positively influencing brainwave patterns linked to these conditions. This method has demonstrated significant symptom reductions, offering a viable alternative for mental health management.