Brain Health: Duolingo’s Bozena Pajak On 5 Lifestyle Habits That Support Cognitive Well-Being

An Interview With Shawna Robins

I love traveling and exploring. I love exploring new places, whether abroad or discovering new neighborhoods in New York City, where I live. Each new environment offers unique stimuli that enhance cognitive flexibility and creativity. I try to visit new countries whenever possible, using the opportunity to practice new languages and immerse myself in different cultures. Each trip is a fresh adventure that stimulates my mind and broadens my perspectives.

In a world inundated with distractions, constant connectivity, and a plethora of information, our cognitive well-being has never been more crucial. Amidst the clamor, how do we nurture our minds, keep our focus sharp, and cultivate habits that promote mental clarity? The right lifestyle habits can be the cornerstone to maintaining and even enhancing our cognitive abilities, ensuring not just longevity but also the quality of our mental faculties. As a part of this series, I had the pleasure of interviewing Bozena Pajak, Duolingo’s VP of Learning and Curriculum.

Bozena leads the learning expert function at Duolingo and works at the interaction of learning science, pedagogy, and product development. She earned her PhD in Linguistics from University of California San Diego and worked as a postdoctoral fellow in brain & cognitive sciences at University of Rochester.

Thank you so much for doing this with us! Before we start, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?

I grew up in a working-class family in Poland at a time when the country was undergoing a rapid transition: from the collapse of communism to fledgling democracy to quick economic growth. I still remember the hardship: meat and chocolate only on special occasions, my grandparents’ house in the countryside with no running water or electricity. And I remember the magic of trying my first banana and Coca-Cola, and then the influx of new opportunities, like the ability to study abroad and to learn new skills (languages, computer programming). Living through this showed me that progress is possible, but you have to be ready to jump at the opportunities that arise. I don’t take anything for granted and I work hard. This is how I got into a prestigious US university for my PhD (in linguistics and cognitive science), and how I landed a dream job at Duolingo where I am now the VP of Learning and Curriculum in charge of ensuring Duolingo is both fun and effective.

Is there a particular book, podcast, or film that made a significant impact on you? Can you share a story or explain why it resonated with you so much?

The book that has had the most profound impact on me is Paulo Coelho’s “The Alchemist”. I read it when I was just beginning college and wasn’t sure how I could have an impact on the world. At the time, I thought I wanted to be a journalist, so I studied International Relations. But my heart wasn’t in it. I was seeking something else and didn’t know how to find it. “The Alchemist”’s message was exactly what I needed: Follow your dreams; but the path to get there is more important than the goal itself; along the way, you may even realize that the original dream you had isn’t what you truly want. The book gave me an extra boost to keep going, always following my passion, and seeing where it takes me. I applied for, and received, a competitive scholarship for a study abroad program in the US, which led me to discover linguistics and learning science, which then put me on a path to pursuing a PhD in this field.

How does the quality and quantity of sleep correlate with cognitive performance and long-term brain health?

There is a growing body of evidence that sleep is absolutely essential for our comprehensive health. Without good quality sleep, you won’t be able to get the benefits of any other healthy habits (diet, exercise, learning, social connections, etc.). For example, learning new skills is highly beneficial for the aging brain. However, learning is only possible when paired with sufficient and high-quality sleep. This is when newly learned information moves from the temporary to the long-term storage in the brain, and when it’s integrated with everything else you already know. Without sleep, you won’t be able to encode and remember the new information you are learning.

What role do lifelong learning and continuous mental stimulation play in maintaining optimal cognitive health?

Lifelong learning is essential for maintaining cognitive health. It supports both mental acuity and emotional well-being as we age. Some of the most striking evidence for this comes from studying the benefits of bilingualism. As we age, bilingualism has a protective effect on cognitive functioning, helping with problem-solving, memory, and processing speed. Additionally, bilingualism delays the onset of cognitive impairments and neurodegenerative diseases such as Alzheimer’s. All of this can lead to better performance in daily activities and enhanced quality of life. It’s never too late to start learning a language. A recent study has shown that learning a language on Duolingo later in life improves working memory and executive function, which includes abilities like staying focused and managing daily activities. Not only that, study’s participants reported high levels of enjoyment and satisfaction from learning a language.

Here is the central question of our discussion. What are your five favorite lifestyle habits that proactively support cognitive well-being? Please share a story or an example for each, if you can.

1. Using Duolingo. As the VP of Learning and Curriculum at Duolingo, I’ve always been passionate about language learning. I often challenge myself with new languages on the app, sometimes switching between them from lesson to lesson to force my brain to work even harder. Engaging daily with Duolingo not only helps me stay sharp in multiple languages but also keeps my cognitive skills in top form.
2. Sleep. Understanding the importance of sleep on cognitive function, I maintain a strict sleep routine. This discipline helps me manage my busy schedule more effectively and boosts my mental clarity. Even during intense periods of product launches or curriculum updates, I make sure to get at least 8 hours of sleep, which significantly enhances my decision-making skills and creativity the next day.
3. Diet. I focus on a diet rich in nutrients known to support brain health, including omega-3 fatty acids, antioxidants, and proteins. Eating well is crucial not just for physical health but also for mental acuity. Growing up in Poland, I was always surrounded by a diet rich in vegetables and whole foods. Continuing this balanced diet helps me stay mentally alert and energized throughout the day.
4. Exercise. Regular physical activity is an essential part of my routine, and I’ve found weightlifting to be particularly empowering. As a woman in a leadership role, I’ve discovered that weightlifting transcends physical benefits; it reinforces my sense of empowerment and self-efficacy. Each session at the gym is not just about building muscle, but also about cultivating a mindset that values strength and perseverance. This has had a profound impact on my ability to tackle challenges, both at work and in personal endeavors. Integrating weightlifting into my weekly routine helps maintain my mental focus and sharpness, essential for my role at Duolingo.
5. I love traveling and exploring. I love exploring new places, whether abroad or discovering new neighborhoods in New York City, where I live. Each new environment offers unique stimuli that enhance cognitive flexibility and creativity. I try to visit new countries whenever possible, using the opportunity to practice new languages and immerse myself in different cultures. Each trip is a fresh adventure that stimulates my mind and broadens my perspectives.

Are there any proven techniques or habits that can help protect against age-related cognitive decline?

Learning a language has been shown to protect against age-related cognitive decline. See my answer above.

In your professional or personal experience, what can be done to delay cognitive decline if the genetic predisposition is there?

Learning a language can delay cognitive decline, even in cases of genetic predisposition. See my answer above.

Is there a person in the world whom you would love to have lunch with, and why? Maybe we can tag them and see what happens!

Dr. Carol Dweck would be my ideal lunch companion. Renowned for her work on the growth mindset, her research emphasizes the potential to develop skills through dedication and hard work rather than being bound by innate talent. I would explore how her growth mindset theory can be more deeply integrated into language learning software to motivate users and help them overcome challenges, thereby fostering a more resilient and persistent approach to learning new languages.

How can our readers follow you online?

Readers can follow me on LinkedIn at linkedin.com/in/bpajak or X at x.com/BozenaPajak

Thank you so much for sharing these important insights. We wish you continued success and good health!

About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.