Brain health is an important topic. Knowing your own brain health can affect your future as much of your brain processes affect your lifestyle. It is exciting to know that through the science of neuroplasticity, we know that our brain can change and grow. We are not stuck with the brain that we were born with nor with the brain we have trained into bad habits. Growth and change are possible.
Habits form when you do something long enough that it becomes ingrained or automatic such as brushing your teeth. The rule of thumb to enforce a habit of being only 21 days is a myth. The reality is that researchers from University College London found that the average was closer to 66 days. Some individuals succeed at only 18 days and others (the hard-headed ones) take almost a full year at 254 days.
The goal is to make a new habit by doing it one day at a time for at least two months. Consistency is the key to making your habit automatic. This means you must create an environment that triggers you to do the particular habit.
So, as you set your sights on the habits of brain health below, pick one or two to follow through on. When that becomes a habit, add another. By this time next year, you could have 8 new great brain-healthy habits, a healthier brain, and a happier life.
Habit #1: Hydration/Nutrition.
Plan to drink ½ your body weight in ounces of water daily. Eat lean/green, organic foods, which are rich in nutrients such as magnesium. When you feel stressed, eat some nuts or dark chocolate; and drink plenty of fluids. Add spice, reduce wheats, and eliminate sugars.
Habit #2: Read daily for at least 15 minutes.
It doesn’t matter whether this is a magazine or a book. Reading not flipping through the pictures is the point — in fact, you are doing your brain good while reading this. When you feel pressure, take a moment to focus on something else. Pick up a book/magazine and deep breathe while you read. Perhaps, have a daily scripture reading or chapter in a book if you are not a reader.
Habit #3: Focus on the blessings that you have each day.
Spend time in meditation and prayer so that your mind can be enriched. When you feel stressed, journal about it. Let the stress flow out into private thoughts that you can pray and meditate on. An attitude of gratitude fuels the brain as it builds up the hope and happiness hormonal levels leading to a more positive outlook.
Habit #4: Learn something new and challenging.
Learn to crochet or start doing puzzles. Try something that has been hard for you in the past. Keep trying it daily as this helps form new brain connections. When you feel anxious about this, try saying the alphabet backwards! Challenge yourself by partnering with a personal brain trainer who will hold you accountable and push you to learn.
Habit #5: Socialize with friends and family in a tech free environment at least once daily.
Social connections are important for the brain. Spending time tech-free while conversing with others builds auditory/listening skills and fires up new synaptic connections. If socializing makes you tense, try starting with one friend/family member at a time and make a “date” of it.
Habit #6: Invest in yourself.
Take time to enjoy something fun, pleasurable, and relaxing daily. This can be a good book in the bath with scented candles and bubble bath. It can be a night out with a friend or a simple piece of indulgent chocolate. It can also be choosing to set aside time to work with a personal fitness trainer or a personal brain trainer which can benefit both the body and the brain. Remember, indulging yourself is not the same as investing in yourself. Do something that leads to a better you and start small.
Habit #7: Create an atmosphere of rest around you.
Sleep properly by making your sleeping environment a healthy place. Remove any TV, electronics, or blue lights. Add scents, an infuser, or a room spray that has a relaxing scent like lavender. Strive to reduce your technological intake to a limited amount and cut it off one hour before bed. Play soothing music or listen to an audiobook as you drift away. Leave all phones and other WIFI enabled gear out of your sleeping places so that you can dream uninterrupted.
Habit #8: Set goals for new healthy habits by controlling risky behaviors or habits and breaking out of them.
Choose one habit that is bothering you or irritating those around you who love you. Deliberately choose to break that habit. It could be an eating issue, an addiction, or an annoying habit several others have commented on. While this may be the most difficult of the tasks, it can also be the most rewarding. Choose to be deliberate and substitute the habit with a healthy brain habit such as doing a logic puzzle. If tech addiction is the issue, try going back to a paper/pen world for a while. Partner with a local counselor or therapist who specializes in breaking addiction. Do not let life’s cares throw you back into the path of that addiction but get an accountability partner who will hold you to your goals.