5 easy ways to level-up your brain

I dare you to do these things for a week and see what happens

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.

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

PS. If you are sick of digital distractions stealing your time, I can help you go from distracted to focused. More info here.

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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.