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Brain Health Tips
Look below for weekly ways to improve overall brain health!
03/16
Engage in Healthy
Debate
What if your next great workout didn’t involve weights, but words? Research shows that debate is a powerful brain exercise---enhancing our ability to articulate thoughts, stimulating creative and analytical thinking, and even deepening empathy. To be clear, debate doesn't refer to the heated arguments you have with a sibling, but rather, a well-reasoned conversation rooted in respect. Whether you engage in debate more formally, through activities like clubs and competitions, or find an opportunity to discuss differing viewpoints with friends and family, engaging in healthy debates ensures you'll be flexing your mental muscles and sharpening your mind.
03/09
Adopt a Screen-Free Sleep Strategy
We've already discussed the damaging effects of excessive screen time (see brain health tip from 06/23), but did you know screens can affect you even when you aren't actively scrolling? In addition to late-night doom-scrolling delaying REM sleep, blue light from screens can suppress melatonin, disrupting your circadian rhythm. Even after turning off your phone, thoughts about when it will buzz next or emotions triggered by online content can keep your brain engaged (and, therefore, you awake) for hours. To minimize these effects, try setting your phone down 1-2 hours before bed, using settings like "do not disturb," and establishing a relaxing bedtime routine.
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03/02
Expand Your Global Perspective
How do you engage with the world around you? Whether you commit to learning a different language, traveling to a foreign country, experiencing unfamiliar cultures and traditions, or exploring fresh cuisines, new experiences can promote new ways of thinking and prevent feelings of burnout. Global and cultural exploration can also help decrease stress from daily engagements, foster mindfulness and reflection, and strengthen the social connections our brain needs to thrive.
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02/23
Keep Your Plate Colorful
While you may not think of fruits and vegetables when you hear the phrase, "taste the rainbow," the idea of a rainbow diet is more than just a catchy slogan. When fruits and vegetables appear colorful, this signals that they are packed full of phytonutrients---plant-based compounds that benefit the brain by suppressing neuroinflammation, slowing cognitive decline, and improving cerebral blood flow. When it comes to eating colorfully, no one color is superior; in fact, it's important to eat a wide variety of colors for a diverse range of health benefits. To maximize the benefits of eating a colorful plate, aim for at least 2 1/2 cups of fruits and vegetables per day, don't skip out on eating the skins (they're the best source of phytonutrients!), and look for local sources to buy fresh produce.
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02/16
Rethink Your Learning Style
How do you learn best? Maybe you consider yourself a kinesthetic learner, processing information best through hands-on engagement. Or perhaps you’ve been told you have a visual learning style because of your affinity for interpreting information through pictures. While there may be a certain way you prefer to learn, the idea of “learning styles,” the theory that there are ways individuals learn best, is not supported by research. In fact, evidence shows that engaging with content through multiple methods can be more effective for enhancing cognitive function. This multi-modal approach challenges your brain, boosting focus, retention, and cognitive flexibility. To improve learning, try varying your study methods and embrace a more dynamic approach to understanding new material.
02/09
Practice Self-Love
As we celebrate love this Valentine's Day, let's not forget the most important relationship you can nurture is the one with yourself. Self-love and self-compassion have been shown to have a strong impact on mental health, decreasing anxiety, loneliness, and aggression, increasing feelings of happiness, gratitude, and contentedness, and contributing to healthier relationships with those around us. Self-love can take the form of daily self-care, positive affirmations, or even as a commitment to self-advocacy. While practicing self-love can look different for everyone, it's essential for us all.
02/02
Unlock the Power of Visualization
​Can visualizing your goals help you achieve them? While it’s not a magic fix for turning your dreams into reality, research shows that visualization—creating vivid mental images of your desires—can help condition your brain for success. The act of visualization not only improves motivation, confidence, and resilience, but also forges new neural connections and primes your mind in a way beneficial to make your dreams a reality. To get started, clearly define your goal, immerse yourself in the scenario with as much detail as possible, anticipate obstacles, and envision yourself overcoming them.
01/26
Get Your Head in the Game
We know the value of sports for promoting physical health, but did you know that athletics can have a positive impact on brain health too? Research demonstrates that, in the absence of injury, the brains of athletes tend to be healthier than the brains of non-athletes. This is due to the fact that regular, sustained physical activity is one of the best ways to support brain health by increasing blood flow and oxygen in the brain while improving perception and awareness. Sports can even help combat the effects of illnesses like depression and dementia. Bottom line: sports aren’t just for your body—they’re a brain booster too!
01/19
Color Your Way to Clarity
When's the last time you've cracked open a coloring book? The verdict is in: coloring isn't just for kids! Research shows that coloring can have positive effects on neurological function, enhancing creativity, focus, and brain connectivity. It can also improve mental health by relieving stress and anxiety, reducing your risk of issues like sleeping problems, depression, and fatigue. Next time you're in need of a brain break, consider picking up some crayons---a little color could be just what your mind needs!
01/12
Rest And Recharge
In need of a mental reset? Maybe you've spent the last two hours staring at a screen and your head has started to ache. Or maybe you've spent the last 45 minutes working on an essay but can't move past a bout of writer's block. Could be that you've been drilling the same sports skill all night, but can't seem to get it down. Managing academic, social, and personal commitments, it's easy to feel a need to constantly be "on the grind." But, sometimes, what our brain needs most is a break. When you give your mind a chance to refresh, it activates a region of our mind known as the default mode network. During rest, your DMN internally processes information, making it easier to refocus and tackle tasks more effectively when you eventually end your break.
01/05
Tune Into Brain Power
Did you know that listening to music can function as a mental workout for your brain? It's true---your brain can benefit from all forms of music! Whether we realize it or not, music is full of complex relationships and abstract ideas. Listening to news songs can challenge our minds to make sense of unfamiliar rhythms and sounds, while sparking creativity and new patterns of thinking. Replaying old favorites can help us recall memories, while reducing stress, anxiety, blood pressure, and pain. The next time you're in need mental challenge or pick-me up, look no further than your radio!
12/29
Commit to a Brain Health Resolution
What kind of year will 2025 be for you? As we step into a new year, it’s the perfect time to embrace a fresh goal for your brain health. Whether you commit to a daily exercise routine, start meal planning to include more fruits and vegetables, or aim for 8 hours of sleep each night, your resolution can set the foundation for a healthier mind and body. By prioritizing brain health, you're not only boosting mental clarity but also enhancing your overall mental and physical well-being.
12/22
Keep Your Cognitive Skills Polished
Your brain is a well-oiled machine, thriving on consistent mental workouts for peak performance. To keep it sharp and efficient, prioritize daily exercise (at least 30 minutes), quality sleep (8 hours for teenagers), and a nutritious diet (don’t skip the fruits and veggies!). Regular mental stimulation—like reading, puzzles, or learning new skills—also boosts brain health. Polishing your mind ensures your brain is ready to tackle any challenge that comes its way!
12/15
Puzzle Your Mind
Like a well-crafted puzzle, your brain thrives on challenge and connection. Research shows that completing puzzles can have several positive benefits on brain and mental health, improving short-term memory, enhancing mood, acting as stress relief, and sharpening skills related to logic and reasoning. For older adults, puzzles can even help delay the onset of memory loss, including illnesses like dementia. Whatever you prefer---crosswords, jigsaw puzzles, or a Rubik's Cube, brain teasers are a great way to keep your mind stimulated and healthy.
12/08
Soak Up the Sun
Feeling sluggish or down this winter? The key to a brighter mood and sharper mind might be closer than you think---right outside your window! One of the main contributors to seasonal affective disorder (SAD) is reduced exposure to sunlight throughout the winter months. Sunlight is important for the release of serotonin, one of the brain's "feel good" hormones, and melatonin, which is crucial for regulating the body's circadian rhythm and sleep patterns. To maximize the benefits of light this winter, increase the time you spend in natural sunlight with "sun breaks" built in throughout the day, or consider investing in a light therapy box, which mimics outdoor light.
12/01
Stay Connected this Winter
Winter is approaching, and while the season brings excitement and holiday cheer, it can also be a time when mental health struggles worsen for many. Some factors, like reduced sunlight, less time outdoors, and shifting sleep patterns, are hard to avoid. However, one key factor—social interaction—is within your control. Loneliness and social isolation are common during the winter months, and they can negatively affect self-esteem and emotional well-being. To stay connected, consider joining a new club, making plans with loved ones, or introducing yourself to someone new. By prioritizing connection, you can boost your mental health throughout the season.
11/24
Reflect on Your Blessings
Happy Thanksgiving! It's a time to spend time with loved ones, enjoy some good food, and most importantly, reflect on all you're thankful for. On this special holiday and everyday, giving thanks can have a positive impact on your brain and mental health. Gratitude has been tied to improved relationships, better quality of sleep, lower levels of stress, and increased life satisfaction. This Thanksgiving, we hope you spend the day taking time to appreciate both the people who make a difference in your life and the little things that bring you joy.
11/17
Give Your Brain a Break
For many teens, their days are packed with nonstop academic classes, lengthy study sessions, or long work shifts—often with little to no time for breaks. However, taking regular "brain breaks" is crucial for focus, productivity, stress-relief, and memory. In fact, research shows that individuals who utilize short breaks when honing skills, such as playing a song on the piano or typing code, are able to learn and memorize material faster! Whether you're taking a minute to do a few yoga poses or relaxing by doodling a quick sketch, brain breaks are a great way to reset your mind and boost your brain power.
11/10
Energize Your Mind
Did you know the brain uses about 20% of the body’s total energy? With such high energy demands, it’s crucial to fuel our minds properly. In addition to eating brain-boosting foods like fish and nuts, enhance brain power through exercise, vitamins, meditation, and quality sleep. These healthy habits support brain development, improve focus and productivity, and provide lasting mental energy.
11/03
Capture Your Daily Reflections
Good, bad, beautiful, and ugly---your brain generates thousands of thoughts each day. Research shows that even if you capture just a few of them, your brain could benefit. Journaling is a powerful too that has a number of benefits---reducing stress, keeping memory sharp, boosting mood, and strengthening emotional functions. Taking time to unwind and put your thoughts on paper isn’t just a creative outlet; it’s a simple yet effective way to nurture your mind and promote overall brain health.
10/27
Embrace Growth
Are you committed to growth? Embracing new challenges, learning from mistakes, and stepping outside of your comfort zone? Let's be honest: failure isn't easy. It can be hard to escape a "fixed mindset", a pattern of thinking that views setbacks as obstacles rather than opportunities for growth.​ Although you might not realize it, our brains are constantly evolving. They grow, change, and prune neural connections as they strive for optimal function. Our brains were designed to grow and thrive on new experiences. By embracing continuous learning, we work toward becoming the best versions of ourselves.
10/20
Opt for Real, Unprocessed Foods
In a world where artificial, modified, and ultra-processed foods seem to be in every place we turn, it can be hard to stick to a diet full of organic, whole, and fresh foods. However, consuming a diet high in processed foods has been linked to not only diseases like diabetes and cardiovascular disease but also mental illnesses. This suggests that processed foods have the ability to impact our overall brain health---a conclusion supported by recent research demonstrating the addiction-like effects of ultra-processed foods on our mind's reward system.
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10/13
Lend a Helping Hand
The verdict is in: helping others helps you! The mental benefits of altruism, a genuine concern for the well-being of others, have been researched and proven. Helping others decreases levels of cortisol in your brain, while simultaneously increasing oxytocin, a hormone associated with positive emotions like happiness, relaxation, and love. We can find ways to incorporate acts of kindness in our everyday lives, but if you're looking for additional ways to help others in your community, find opportunities to volunteer here.
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10/06
Practice Gratitude
When's the last time you've stopped to think about what you're grateful for? Practicing gratitude may not always seem natural, but it's a great way to positively impact your brain and mental health. Gratitude has been shown to enhance positive emotions, increase feelings of self-esteem, strengthen relationships, and even reduce self-centeredness. Start practicing gratitude today by journaling three things you are grateful for each day
09/29
Challenge Every Corner of Your Mind
By engaging in activities that stimulate various cognitive functions, you keep your brain sharp and adaptable. This could include practicing chess to boost executive function and information processing speed, learning a new language to promote connectivity across brain regions, or taking up knitting to improve motor skills. By diversifying your mental challenges, you not only strengthen neural connections but also foster creativity, resilience, and flexibility in thinking.
09/22
Chase Away the Blues
Feeling down? Don’t let the blues linger. Engage in activities that boost brain health and lift your spirits, like getting a good night’s sleep, snacking on some dark chocolate, or relaxing with a warm bath. Additionally, practicing gratitude, journaling your feelings, and spending time with loved ones are great ways to shift your perspective while keeping your mind healthy. Small steps can make a big difference, let’s chase those blues away!
09/15
Don't Let Time Slip Away
Do you have a bad habit of procrastinating? An "I'll do it later" attitude? If you said yes, know you're not alone. In fact, procrastinating is actually naturally wired into our brains! Each time our prefrontal cortex, important for planning and decision-making, wants us to complete undesirable tasks, it has to fight with our limbic system, which prioritizes pleasure. Often, our limbic system wins the battle, resulting in temporary relief from a task but future frustration, anxiety, and stress. The key to breaking this cycle? Mindfullness! Next time the pleasure from procrastination wears off, recognize how the habit makes you feel--worried, overwhelmed, and disappointed. Then, try completing a task without procrastinating, and see how the positive feeling of reward is more sustained.
09/08
Harness the Power of Color
​Did you know your mood can be impacted by color? When surrounded by shades of blue, you’re more likely to experience feelings of peace and serenity, but when exposed to a color like red, you’re more likely to be filled with high-energy emotions like passion, love, or anger. These observations have been organized into a science known as color psychology, which uses colors to influence mood and behavior. To gain better control over your emotions and energy, consider the effects of color, and work to use color psychology to your advantage!
09/01
Make Time to Relax
When’s the last time you’ve slowed down to take a deep breath? Our mind and body handle stress every day, which is why it’s crucial to make relaxation a priority. Relaxing can help lower your blood pressure, improve your digestion, and assist in getting a good night’s sleep. Try incorporating relaxation techniques like yoga or deep breathing or yoga, or treat yourself occasionally with a massage or spa session.
08/25
Stay Organized
Ever heard the phrase, "Your room is a reflection of your mind?" It's true! A messy, unorganized space often correlates with higher levels of cortisol (stress hormone) in the brain, worse quality of sleep, and an impacted ability to concentrate. On the other hand, staying organized can improve overall sense of control and feelings of comfort. If staying organized proves difficult for you, start small! Dedicate a few minutes each day to tidying up, focus on one mess at a time, or ask a friend to help you sort through clutter you don't need.
08/18
See Somewhere New
Not only is exploring the world a ton of fun, but traveling has several positive implications for brain health as well. More often than not, travel involves physical activity, social interactions, the formation of new memories, and an opportunity to learn something new--all great things for brain health! To maximize the mental benefits of traveling, do some sight-seeing, learn about a new culture, or plan another engaging activity to do on your trip, but make sure you build in some time to relax too!
08/11
Foster a Positive Self-Image
What is your relationship with yourself? Is it healthy, positive, and honest? Or is it harsh, critical, and distorted? The way we see ourselves can have a direct impact on our emotions, habits, and overall mental and physical health. When you have a distorted or negative self image, you’re at a higher risk of developing eating disorders, depression, and other mental illnesses. While harmful habits can be difficult to break, work on fostering a more positive self image by reminding yourself of all the amazing qualities you possess and pushing away destructive inner dialogue.
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08/04
Make Time to Celebrate!
​Birthdays, promotions, a good test grade, a big announcement–we all have reasons to celebrate! And research indicates that celebration has a positive impact on your brain and body, as it contributes to stress reduction, social connections, and positive memories. Furthermore, when you celebrate, your mind releases dopamine and serotonin, the brain’s “feel good” chemicals. Next time you have an occasion to celebrate, take advantage of it!
07/28
Know Your Numbers
​Blood pressure, body composition, blood sugar, and cholesterol–do you know your numbers? All four of these metrics can contribute to brain health, and by staying aware of them, you can work to keep your mind young and healthy. Get your numbers checked, speak with a doctor about what metrics you should work to correct, and take steps towards optimal blood pressure, body composition, blood sugar, and cholesterol. This could involve increasing exercise, adjusting your diet, or reaching a healthy weight.
07/21
Keep Your Mind Young!
​Cognitive decline is a natural part of aging, but there are ways to keep your mind youthful and maintain brain function throughout your life. Getting exercise, completing a stimulating activity, and improving your diet, blood pressure, blood sugar, and cholesterol are all great ways to support your mind. In addition, maintaining healthy relationships and taking steps to reduce the stressors in your life can help keep your brain youthful.
07/14
Eat a Balanced Diet
Eating a balanced diet full of fruits, vegetables, protein, healthy fats, whole grains, and nutrients is a great way to boost energy, improve digestion, clear skin, and decrease risk of disease. In addition, your diet is closely connected to your brain health. Eating a well balanced diet helps to maintain and improve cognitive function, reduce risk of mental illness, and improve overall well-being.
07/07
Make Time for Yourself
If you’re feeling short-tempered, overstimulated, or anxious, it might be your body’s way of indicating that you need some time to yourself. Solitude allows you to devolve deeper into your interests and passions, strengthen your creativity, and recharge your social battery. Although social interaction is necessary for a healthy brain, finding a healthy balance between alone time and social time can have significant benefits for your mental health.
06/30
Nurture Your Relationships
​Most people can agree that spending time with loved ones boosts their mood, but did you know social connections can have a significant impact on the health of your brain too? Maintaining strong connections with others releases feel-good neurotransmitters, protects against cognitive decline, promotes the formation of new neural connections, and reduces risk of anxiety and depression. Ultimately, fostering social connections is not just beneficial for your emotional well-being but also plays a crucial role in maintaining and improving cognitive health.
06/23
Make Time to Unplug
​In this modern age, it’s impossible to avoid screen time completely, but making an effort to reduce the amount of time spent on your phone or laptop could have several positive consequences for your brain. Screens have been shown to desensitize the body’s reward system, negatively influence cortisol, and overload the brain’s sensory system. In addition, the blue light produced from our phones can affect sleep, which is a crucial period for brain development and growth. Next time you’re scrolling on social media, consider trading the phone time for outdoor or self-care time–your brain will thank you!
06/16
Maintain a Routine
Maintaining a routine is a simple, but effective way to boost your brain and mental health. The more times your brain does something, the easier it becomes, and the less energy your mind will expend. Creating habits can help reduce stress and creating a sleep schedule can lead to better overall sleep quality. With a routine, it’s also easier to fit brain-boosting activities into your day, like self-care, exercise, or healthy eating. If you struggle to stick to a schedule, try out a planning app or utilize a physical calendar or to-do list.
06/09
Try Something Creative
​Although you don’t realize it, each time you engage in something creative, you engage complex networks in your brain, including the default mode network and salience network. Through this engagement, creativity contributes to improved neuroplasticity, the brain’s ability to adapt. In addition, creative activities have been linked to a reduction in the negative impact of neurological conditions, including depression and post-traumatic stress disorder. If you’re looking to boost your brain health, pick up a paintbrush, find a riddle to solve, or write a short story.
06/02
Hit the Books!
​Not only can reading positively affect mental health as a form of self-care, but it can also enhance connectivity in the brain and slow the natural memory decline associated with diseases like Alzheimer’s. Furthermore, reading can improve sleep quality by signaling to the mind that it is time to rest. However, it’s important to note that not all forms of books offer the same experience. Studies show that traditional paper books provide a superior reading experience compared to e-books. To maximize the benefits of reading, choose paper books over digital formats.
05/26
Foster A Relationship With Nature
​Being outdoors is helpful for individuals with seasonal depression, but it’s also beneficial for anyone looking to improve their mental health. In fact, spending time in nature has been shown to help with a variety of mental health conditions, like anxiety and depression. Cognitive benefits of being outdoors, including increased focus, flexibility, and creativity, have also been observed. Whether it’s starting a vegetable garden, stargazing in your backyard, or even taking a walk in your neighborhood, do your best to spend at least 30 minutes outside each day.
05/19
Stay Curious!
​Curiosity is the special spark that ignites a strong desire to seek out new knowledge. And although it may have killed the cat, for humans, curiosity is crucial for learning and memory. Curiosity not only drives innovation and creativity, but it also can boost dopamine, the brain’s “feel good hormone.” Exploring the world around us is crucial for human development, and it’s good for your brain too, as it boosts cognitive function, enhances plasticity, and strengthens emotional intelligence.
05/12
Keep your Brain Hydrated
​As summer gets closer, it’s important to recognize the importance of hydration for the body and mind. The brain is over 70% water and needs to maintain this high water content to perform optimally. When dehydrated, you may experience difficulty focusing, slower reaction time, worse mood, and other negative cognitive symptoms. There is no water storage in the brain, so it is important to hydrate throughout the day, whether that means consuming high-water content foods, electrolyte beverages, or just plain old water!
05/05
Try some "Brain Food"
For the best performance, you need the best fuel. After all, you wouldn’t put cheap gas in a Ferrari and expect it to win a race. Similarly, if we want our brains to perform at their best, we must supply them with high-quality foods full of vitamins, minerals, and antioxidants. Additionally, we should do our best to limit our intake of processed and refined foods, as they have been linked to inflammation, increased levels of stress, and mental illness. Check out our recent article “5 brain boosting foods to add to your diet” to learn about 5 great foods that have been shown to support overall brain health.
04/28
Catch some Z's!
According to the CDC, up to 70% of U.S. adolescents sleep less than eight hours a night (the recommended amount for teens). Although it’s easy to disregard the importance of sleep amid academic, athletic, and social commitments, studies show that adequate sleep is crucial for productivity, memory, and learning. Furthermore, consistent disruptions in sleep have been tied to the development of multiple neurological diseases. To support a healthy mind and get a good night’s rest, keep a consistent sleep schedule and avoid caffeine and screens around bedtime.
04/21
Protect Your Head, Protect Your Mind
Each year, an estimated 1.5 million Americans sustain a traumatic brain injury (TBI). TBIs can have lasting effects on the brain, leading to PTSD, anxiety, depression, angry outbursts, memory problems, and even sometimes resulting in the development of suicidal thoughts. In teens, common causes of TBIs are sports-related concussions, motor vehicle accidents, and falls. To reduce your risk of TBI, always buckle your seatbelt, don’t drink and drive, and wear a helmet when riding bikes and playing sports like football, snowboarding, and hockey.
04/14
Learn Something New!
Learning, at any age, is a great way to keep your mind sharp and support plasticity within the brain. When you take time to learn a new skill, your brain builds new connections, generates myelin growth, and can even lead to the release of dopamine, the brain’s “feel-good” hormone. Learn to play a new instrument, work on the daily Wordle, or perfect a new recipe–it’s good for your mind!
04/07
Regular Exercise Boosts Brain Health
Incorporating exercise into your daily schedule is a simple, yet effective way to support your mind. Whether you're lifting weights or practicing yoga poses, exercise has been shown to increase blood flow to the brain, slow brain aging by combatting a reduction of neuronal connections, and enhance neuroplasticity, or our brain's ability to adapt and develop new connections.
