Better Brain is a weekly newsletter with concise, actionable ways to improve your brain & extend cognitive longevity.

When you think there is a lack of resources like time, money, or opportunity, it keeps your brain in a state of fear and drains brain power.

In other words, a scarcity mindset consumes precious mental resources that reduce your ability to think.

My friend is in the middle of writing a book about this idea of Mental Currency. Similar to financial resources, you have a finite amount of mental energy and how you spend it matters.

I teamed up with Nic to bring you some science about scarcity mindset and practical tips for what you can do about it.

Having ‘too little’ lowers IQ

A 2017 experiment looked at cognitive performance in rice farmers before and after the harvest (poor versus rich).

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In last week’s newsletter about core habits that can change your brain, I mentioned taking a break from alcohol.

Alcohol is one of those things, like social media, where you can’t fully see the effect it has on you because you haven’t experienced life without it. You don’t have a clean baseline to compare to.

Feeling low grade foggy, tired, and sluggish is “normal” for most people.

The bottom line up front: You may be handicapping yourself, but there’s only one way to find out.

I address the pervasive myth about red wine, how small amounts of alcohol negatively impact cognition, anxiety, and brain volume, and the need to update our cultural definition of fun.

5 Reasons to Try Dry January

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I am anti-new year’s resolutions.

The problem with new year’s resolutions is that they are largely ineffective at changing behavior.

The key to real change: start ridiculously small.

In my experience as a cognitive neuroscientist, I have found these are the lowest effort / highest impact habits that move the needle for brain health and performance.

4 core habits that can change your brain in 2026

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Practicing gratitude may sound soft, but there is hard science to show that it can benefit your brain health.

In this newsletter we’ll cover:

• A study that tested different ways of expressing gratitude and which way is most beneficial.

• What happens in the brain when you practice gratitude.

• A 1-minute science-based gratitude protocol.

Is there a best way to practice gratitude?

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That doesn’t seem like much.

Surely that amount doesn’t affect the brain… right?

And isn’t red wine good for you?

Let’s find out.

Red Wine

There is a pervasive idea that red wine is good for your health.

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There’s endless information, differing opinions, fads, and products to be sold.

You may be familiar with the term greenwashing, which is when a product or service is promoted as environmentally friendly when it's not.

Similarly there’s healthwashing, where products or practices are marketed as healthy when they are not.

Here are 5 things that have been healthwashed. I’ll explain why they aren’t the best for your brain and what I would do instead.

1. Protein Bars

Protein is king, but not all protein is created equally.

Most protein bars are made with incomplete proteins which are difficult for your body to absorb. Just because the label says it has 10 grams of protein, doesn’t mean you can absorb all 10 grams.

Additionally, the protein used is often hydrolyzed which is a process that involves heat, enzymes, or acids. Companies do this because it extends the shelf life and makes it easier to mix into bars but it reduces nutritional quality and makes the protein less bioavailable.

Lastly, many protein bars are high in sugar and full of highly processed ingredients. High consumption of ultra processed foods is associated with increased risk for dementia.

Instead: Eat High Quality Protein

High-quality protein contains all nine essential amino acids, which the body cannot produce on its own.

Examples of high quality protein:

Animal based: Eggs, meat, poultry, dairy, fish and seafood

Plant based: Soy, quinoa, buckwheat, amaranth, chia, hemp

Protein isn’t just for muscles, your brain needs it for:

• Neurotransmitter Production
  Amino acids from protein are the building blocks for chemicals like serotonin (mood), dopamine (motivation), GABA (calm), and acetylcholine (focus/memory).

• Brain Structure & Repair
  The brain relies on proteins for myelin sheath integrity, synapse formation, and cell signaling.

• Mental Health
  Inadequate protein can lead to low mood, anxiety, and poor sleep.

Bars can be convenient if you’re traveling or on the go but don’t rely on them as your main source of protein.

If you must eat them, you can use the Seed Oil Scout Scanner to help you select one. The app will tell you if there are seed oils, pesticides, or additives that are banned in the EU.

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1. Start the day with an intention

Morning is when your mind is most open due to the patterns of electrical activity in your brain as you transition from sleep to wake. This is the best time to train your brain for how you want to show up in the world and remind yourself what's true.

2. Take time to think deeply

We live in an era of information overload. Take a few minutes throughout the day to digest important information. This is a good exercise for your brain’s frontal networks and can also help with memory.

3. Listen more than you talk

Being curious is good for your brain. It's hard to learn or ask questions if you're the one talking the whole time. Curiosity about other people can boost social connections which is also a protective factor against cognitive decline.

4. Limit email & social media use

Cell phone addiction pulls you out of the present moment, keeps you in fight or flight mode, and trashes your reward system. Try turning off notifications and set times to check your phone rather than allowing it to interrupt you 24/7.

5. Reframe mistakes as learning

Perspective is everything! Instead of beating yourself up, appreciate mistakes as opportunities to gain valuable insights. Thomas J. Watson, former CEO of IBM, said, “If you want to increase your success rate, double your failure rate.” Mistakes mean you are trying and engaged in the wonderful messy process of learning.

6. Watch your thought life

Repetitive thoughts (positive or negative) physically change the structure of your brain. Be vigilant over the quality of your thoughts - your brain health, mental health, and physical health are directly impacted.

7. Sleep 7-9 hours/night

I cannot emphasize enough how critical sleep is for brain function. If you only do one thing for your brain - SLEEP. If you need more convincing, read Why We Sleep by Matt Walker.

There are many other habits that can improve your brain but I have found these to be particularly impactful in my own life.

Have an effective week,

Julie

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1. One glass of water first thing in the morning for focus and clarity

I know drinking water sounds so basic and boring but this is one of the easiest ways to help your brain.

Dehydration can lead to poor concentration, anxiety, moodiness, memory problems, and slower reaction time.

Proper hydration helps maintain healthy blood circulation. Blood flow is important because it brings oxygen and glucose to the brain - essential fuel for your neurons.

A study looked at how drinking water affected different cognitive tasks. They found:

• 200 mL of water improved sustained attention

• 250 mL of water improved short term memory

• 500 mL of water improved reaction time

(250 mL ~ 1 cup)

I like to add lemon juice to room temperature or warm water. This is the first thing I consume every day.

2. Two short walks, morning and evening

One 10 minute walk in the morning and one after dinner.

A study found that a greater amount, duration, and frequency of total daily walking were each associated with larger hippocampal volume among older women.

The hippocampus is essential for memory, learning, and spatial navigation. Atrophy in this area is associated with dementia.

Walking outside first thing in the morning gets you exposure to morning sunlight which increases alertness, attention, and focus for the day.

Morning and evening sunlight help to regulate your circadian rhythm so you can get better sleep.

Better sleep = better brain function in pretty much every domain.

Getting out of your house and head and into your body can also help ease anxiety and benefit mental health.

I challenge you to try walking without listening to music or a podcast and to leave your phone behind. This nicely tees up tip number 3.

3. Three screen breaks throughout the day

The constant technology addiction is real and it’s shaping your brain.

According to a 2020 study, extensive screen time can lead to:

• Heightened attention-deficit symptoms

• Impaired emotional and social intelligence

• Social isolation

• Disrupted sleep

Technology use is not all bad (ex: it allows people to stay connected and there’s access to information), but almost everyone I talk to has a hard time finding balance.

If this is something you want more guidance on, see my note at the end.

Stepping away from screens gives your brain a chance to process and consolidate information so you can remember more.

Taking breaks also allows your brain to rest and recharges your mental energy.

Schedule times throughout your day to be technology free.

It can be as short as 5 minutes, but if you don’t put it on your calendar it won’t happen.

4. Four minutes of gratitude before you go to bed

Gratitude is not fluffy, there’s real hard science showing the brain benefits.

Research has found practicing gratitude on a regular basis can lead to:

• Reduced anxiety and fear

• Increased motivation

• Reduced inflammation in the body

• Improved relationships

• Resilience to trauma (past and future)

Gratitude increases activity in the parasympathetic nervous system. This is the system that tells your body you are safe and can rest.

Incorporating gratitude journaling into your wind-down routine can help prepare your brain and body for sleep.

If you aren’t big on journaling you could write a thank you note and send it in the morning.

Anything that can improve sleep, especially in just a few minutes, is absolutely worth it.

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5. Five minutes of meaningful connection

In the United States, the pace of life is often so busy that most social interactions are surface level.

Schedules are so packed there is no time for meaningful connection.

We are more technologically connected, yet more lonely than ever.

Loneliness is associated with higher rates of dementia, anxiety, depression, and 30% greater mortality.

Aim for intentional connection with someone you love and trust at least once a day.

Five minutes is the bare minimum and it’s better than nothing!

If you can be in person that’s ideal, but a phone call or FaceTime works too.

The brain thrives on love and connection.

Strong social support shields the brain from stress, strengthens the immune system, and make us more resilient.

Investing in your relationships is an investment in your brain health.

In summary:

1. One glass of water first thing in the morning

2. Two short walks, morning and evening

3. Three screen breaks throughout the day

4. Four minutes of gratitude before bed

5. Five minutes of meaningful connection

Brain health = small things daily.

Take it one day at a time.

-Julie

References

Benton, D., & Young, H. A. (2015). Do small differences in hydration status affect mood and mental performance?. Nutrition reviews, 73(suppl_2), 83-96.

Eisenberger, N. I., & Cole, S. W. (2012). Social neuroscience and health: neurophysiological mechanisms linking social ties with physical health. Nature neuroscience, 15(5), 669-674.

Kelly, P., Williamson, C., Niven, A. G., Hunter, R., Mutrie, N., & Richards, J. (2018). Walking on sunshine: scoping review of the evidence for walking and mental health. British journal of sports medicine, 52(12), 800-806.

Lam, J. A., Murray, E. R., Yu, K. E., Ramsey, M., Nguyen, T. T., Mishra, J., ... & Lee, E. E. (2021). Neurobiology of loneliness: a systematic review. Neuropsychopharmacology, 46(11), 1873-1887.

Powell, S. K. (2022). The science of gratitude. Professional Case Management, 27(6), 261-262.

Small, G. W., Lee, J., Kaufman, A., Jalil, J., Siddarth, P., Gaddipati, H., ... & Bookheimer, S. Y. (2020). Brain health consequences of digital technology use. Dialogues in clinical neuroscience, 22(2), 179-187.

Varma, V. R., Chuang, Y. F., Harris, G. C., Tan, E. J., & Carlson, M. C. (2015). Low‐intensity daily walking activity is associated with hippocampal volume in older adults. Hippocampus, 25(5), 605-615.

I am anti-new year’s resolutions.

Studies show resolutions are largely ineffective at changing behavior, so I propose to you some tiny habits instead.

These are simple, sustainable, and can rewire your brain for a healthier, happier year. You don’t have to do all seven. Just pick one!

1. Take mini breaks

Stress is the brain’s worst enemy.

Establishing ways to manage stress is essential for long term brain health. One simple way is to schedule or set timers for short breaks, 3-5 minutes.

Your brain can recharge quickly if you let it. This can be in between meetings, in the car as you transition between work and home, or to separate focused tasks.

A true brain break is free from technology and people (ex: taking a walk, looking out the window, closing your eyes, gentle stretching, getting a glass of water.)

A brain break is NOT scrolling social media, checking email, listening to the news or a podcast, actively thinking about a problem, binge watching shows.

2. Send a thank you message

This one gives you a double benefit of social connection + a gratitude mindset.

Think about someone who you are grateful for and something they’ve done that you appreciate (big or small). Send a text, email, write a letter, or jot it on a sticky note.

Practicing gratitude can change your brain chemistry the same way physical exercise can. Gratitude produces the neurotransmitters serotonin and dopamine that contribute to feelings of well-being and happiness.

If you can make a regular habit of sending thank you notes, not only will your brain get a boost, but theirs will too!

3. Ask questions

Every day, find something to be curious about and ask a question.

Continual learning keeps the brain thriving. The neurotransmitters that are produced when you are curious are neuro-protective, meaning they help keep your brain cells healthy.

You also form and strengthen new neural connections when you learn (yay neuroplasticity).

When you stop being curious, your cognitive health can start to decline.

4. Walk and talk

Physical exercise is one of the most protective things you can do for your brain.

Moving your body stimulates the production of new neurons in the hippocampus (a vital brain structure for memory).

A daily 10-15 minute walk while catching up with a loved one on the phone (bonus points if you can walk together in person) is a tiny habit that will reap long term brain rewards. The added benefits of strong social support can lower anxiety and depression, improve sleep, and increase longevity.

5. Breathe

This one has an instant impact because your breath has a direct line to your nervous system. Modifying your breathing can change your brain chemistry so you can go from anxious to calm in real time.

Try a 4 count inhale and a 6 count exhale (in and out through your nose) to start.

The time commitment is low - I bet you could carve out 1 minute of your day to do this.

6. Reframe

Mistakes happen, things don’t go as planned, and life can be challenging.

When you catch yourself in a negative spiral or ruminating on a particular troubling thought - reframe it.

Ask yourself these questions:

• How is this an opportunity to grow?

• How has this experience given me a new perspective?

• What is one takeaway that I can use going forward?

Reframing is a good exercise for your brain’s frontal networks. It can form new neural pathways instead of replaying old tracks that keep us stuck.

7. Empathize

Empathy is like yoga for your brain - it keeps it flexible and nimble.

Push yourself to see the perspective of others, especially when you don’t agree. You don’t have to change your mind, but stretching your mind to see many different points of view is a great way to increase social connection and exercise your brain.

You can practice this with people you don’t know too, like characters in books or movies.

Consistency > Intensity

When it comes to brain change, consistency is key.

One small thing every day is better than a whole bunch of things every once in a while.

These 7 tiny habits are small but mighty. To start, choose one and commit to it daily.

Which one are you going to start with first? Let me know in the comments.

Wishing you an energizing start to the year,

-Julie

Are you always rushing from one thing to the next?

Do you work nonstop without taking breaks in between tasks?

If you answered “yes” to the questions above, keep reading my friend.

Worried about your memory?

Memory is one of the most common interests and concerns of people I work with - young and old alike.

Here’s what you need to know:

1. For memory formation to occur, your brain needs REST.

   When you rest your brain is able to process and consolidate new information or experiences. If you are always booked back to back you aren’t giving your brain a chance to form memories.

   Sleep is also crucial. Every adult needs 7-9 hours of sleep. Non-negotiable. This is when the most memory formation happens.

2. Stress hurts your hippocampus.

   Working nonstop and rushing around is a lifestyle that screams stress. Chronic stress can cause neurons to die in the hippocampus - a key brain region for memory and learning.

What you can do

Take brain breaks.

Give yourself a small buffer of 3-5 minutes in between meetings and activities to let your brain rest.

Brain breaks will give your brain an opportunity to form new memories AND reduce stress. Bonus: brain breaks also help preserve your mental energy.

Define brain break

A brain break is NOT scrolling social media or listening to a podcast. It’s not meditation or chatting with your co-worker by the water cooler.

It IS disconnecting from people and technology. Walk around the building. Look out the window. Lay down and close your eyes. Get a glass of water. Don’t introduce any new stimulation. Allow your mind to wander.

Try it and let me know how it goes in the comments!

Wishing you a memorable week,

-Julie

PS If you found this helpful, please like and share!

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What’s a dopamine menu?

I’ve been seeing “dopamine menus” all over social media. They’re cute, but the concept has become oversimplified. Dopamine in general has become oversimplified on social media.

The idea is to create a menu so when you’re bored you have a list of options to choose from that stimulate your brain in a good way, rather than getting lost in a doomscrolling session. It was intended as a tool for people to become more aware of how different activities affect their brain, but has been watered down to a list of things that make people happy.

This is not a list of your favorite things, it’s about understanding what will fuel your brain long term and give you more control over how you spend your time.

Build your own menu

Entrees: activities that excite you and make you feel alive

Entrees require a bit more time but the investment pays off in boosting well-being. Activities will be different for everyone but here are some examples:

• Taking my dog to the park

• Playing tennis or pickleball

• Working out

• Quality time with friends

• Cooking a new recipe

• Game nights

Desserts: things that are ok every once in a while, but too much or all the time isn’t good for you

• Scrolling social media

• Binge watching TV

• Mindless eating

• Ruminating

• Playing video games alone

Appetizers: a quick burst/reward without sucking you in

• 1 minute of Jumping jacks

• A cup of coffee

• Setting a timer for 5 minutes of social media

Sides: things you add to other activities to make them more engaging

• Playing a special playlist while doing chores

• Play with a fidget toy while in a meeting

• Making an activity more challenging, ex: brush your teeth with your non-dominant hand or if you’re going on a walk make an obstacle course

Specials: things you can’t do often but are really fun

• Vacation

• Concerts

• Shopping for a new outfit

• Going out to a nice dinner

Be realistic and only put things on the menu that you can actually do. You can also update your menu similar to the way restaurants do. See what’s working and what’s not, what’s “in season”, and how you can mix things up.

What would you put on your dopamine menu?

Neu·ro·plas·tic·i·ty

The ability of the brain to change and adapt based on your environment and lifestyle. More technically speaking, to form and reorganize synaptic connections.

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“Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have.” - Lemony Snicket

1. It starts the night before

Unplug from technology 30-60 min before bed to help you wind down.

Why?

Research has shown using screens late at night interferes with sleep. It’s not just about the light (although that matters too and does increase alertness), it’s about the content you are consuming. Whether it’s work, tv, or social media you are stimulating your sympathetic nervous system which is the brain’s stress response that tells your body to prepare for action. To get quality sleep you need to activate the parasympathetic nervous system (PNS) which is your rest and digest mode. You can activate the PNS by doing things that help you feel calm. Examples: taking a bath or hot shower, reading, meditating, journaling, praying.

Getting a good night’s rest is one of the best ways to prepare your brain for the next day - boosting alertness, focus, mental energy and mood.

2. Waking up

Use a light alarm clock.

Why?

A part of your brain called the suprachiasmatic nucleus (it’s like the body’s master clock) is designed to respond to light and cues your body when to be asleep and when to be awake. We were designed to wake up when the sun rises and go to sleep when it sets. Light that gradually increases in brightness mimics the sun rise and in my experience is a much more gentle way to wake up.

Pro tip: Go outside and get 10 minutes of morning sunlight. Morning sun exposure helps regulate your circadian rhythm which can help you feel more alert during the day and sleep better at night.

3. First things first

Fight the urge to immediately check your phone. Whatever it is, it can wait 30-60 min.

Why?

Looking at your phone jolts your brain from a dreamy delta/theta wave state into beta (information processing/alert). First thing in the morning is a potent time to do things like set an intention, practice gratitude, or meditate because your brain is most susceptible to new ideas and you can choose your mindset for the day. So before jumping into email or social media be intentional with what you fill your mind with.

If you’re looking to set yourself up for success and maximize your brain power, these three things are game changers. Do you already practice some of these habits? What are your morning routine essentials?

Dry January is a challenge where people choose not to drink alcohol for a month. If you’re sober curious or wondering how alcohol impacts the brain here are five brain health benefits of not drinking.

1. Better Sleep

While alcohol may help you fall asleep faster, it decreases overall sleep quality. Research has found that alcohol (in all doses) tends to delay the onset of rapid eye movement (REM) sleep. During REM sleep your brain engages in important functions like dreaming, emotional processing and memory formation. Abstaining from alcohol can improve sleep quality. Better sleep not only helps you wake up feeing rested and energized but can also help you lose weight, reduce risk of disease, be more productive, increase creativity and live longer.

2. Sharper Focus & Critical Thinking

Your frontal lobe is like the brain’s CEO. It’s in change of regulating attention and focus, solving problems, making decisions, judgement, and planning. The frontal lobe is vulnerable to the effects of alcohol and when you drink these cognitive functions become impaired. Sobriety supports your frontal lobe so you can do your best thinking in order to accomplish the things that matter most to you.

3. Improve Mood

Having a drink or two at happy hour may boost your mood or give you some stress relief but it’s only a temporary fix. Alcohol consumption over time increases risk for anxiety and depression and hinders your brain’s ability to cope with stress. Swapping alcohol for a different method of stress management is a move that will benefit your mental health both short and long term. Stress relieving alternatives to try: breathwork, any form of movement (walking, jumping jacks, take the stairs), quality time with a friend, or journaling.

4. Boost Memory

Alcohol impairs the brain’s ability to form new long-term memories and the ability to keep new information active in working memory. The hippocampus is the brain’s hub for memory. Drinking alcohol disrupts activity in the hippocampus and interferes with interactions between the hippocampus and other brain regions. Research has found that abstaining from alcohol can increase the volume of the hippocampus and improve memory. 

5. Increase Mental Clarity

Drinking alcohol dehydrates the body and increases oxidative stress - two main culprits of brain fog. Your brain is about 75% water so it’s sensitive to dehydration. Drinking enough filtered water can improve mental clarity and cognitive performance. Aim for half your bodyweight in ounces. For example, if you weigh 130 pounds, you’d want to drink at least 65 ounces of water a day. Eliminating alcohol will also reduce oxidative stress which can help clear up brain fog.

Pro tips:

1. Better Together. Invite a friend to join you for motivation and accountability.

2. Be prepared. Have a replacement ready. There are so many great mocktail recipes - I love the Instagram account @olivianoceda

3. Reflect. Use this as an opportunity to reevaluate your relationship with alcohol. Is it adding to your life? Is it helping you become the person you want to be? 

Have you tried Dry January before?