I'm A Neuropsychologist: 3 Habits I Do (& 4 I Avoid) For Daily Brain Health

It's that time of year again. Fall is a season of shifting schedules, fresh routines, and renewed responsibilities. It's also super busy, so you might be surprised to learn that it's actually a great time to revisit your own self-care and well-being habits.

Psychological science research shows that we actually are better at creating new habits during "fresh starts," such as the start of the new year, after a birthday, at the beginning of the semester, when starting a new job, and even at the beginning of the month or the week.

So, though back-to-school time can be stressful, it can also be the "fresh start" we have been waiting for to level up our brain health. Thankfully, many of the strategies that help keep your brain healthy are also powerful mood boosters and stress reducers (and, yes, they can be incorporated into even the busiest of lifestyles).

Research shows that engaging in physical activity immediately sharpens our focus1. Over time, it also promotes neuroplasticity and the growth of new brain cells2 while reducing the risk of dementia3 and cognitive impairment4. Physical activity is also associated with antidepressant and anti-anxiety effects5 thanks to the release of feel-good endorphins.

Moderate-intensity activities increase your heart rate and breathing rate but aren't intense enough to affect your ability to engage in conversation (though singing may be more of a challenge!). Think brisk walks, chasing the kids around the yard, or taking a family bike ride.

Up for more of a challenge, or want to be more efficient with your time? Introduce more vigorous activities like running, skating, and exercises that make you work so hard that carrying on a conversation is out of the question. 

Don't have time for a 30-minute sweat session? Break it down. Try doing mini-exercise sessions (say, 10 minutes a few times a day) or pairing exercise with other activities (a walking meeting, taking a phone call while on the stationary bike) to fit movement into your busy schedule.

Maintaining social relationships with friends and family helps the brain be more resilient as we age, decreasing the risk of cognitive decline and dementia. Some research even shows an association between social activity and more preserved brain volume in regions in charge of memory and other thinking abilities6.

Engaging in social activities can also help ward off isolation and loneliness, as well as boost your mood7 and help you cope with stress. 

Keeping your mind active with cognitively stimulating activities is important for brain health.

Whether reading, taking up a hobby, or learning about something new, keeping your brain engaged can help keep your mind sharp6.

By choosing cognitive activities that bring you joy, you can also reap some stress-reducing and mood-boosting effects.

And there are so many enjoyable activities that will flex your brain muscles. Anything that keeps you thinking and using cognitive skills, such as memory, attention, language, spatial abilities, or problem-solving counts.

These days, the temptation to say yes to too much and overextend ourselves is real. I try to avoid saying yes to anything automatically. Instead, I pause and consider requests (when possible!) before taking on extra commitments.

It's easy to ignore the warning signs of stress and emotional burnout, pushing through them in the hopes they'll go away if we don't focus on them. However, ignoring stress only leads to bigger problems over time.