7 tiny habits that will change your brain in 2025

Instead of lofty new years resolutions - try these tiny habits instead!

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.

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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