New Year, Healthier Brain: 7 Easy Habits That Really Make a Difference
When we think about staying healthy, most of us focus on our bodies with our muscles, joints, balance, and heart health. But our brain health is just as important, especially as we get older.
Our brain controls everything from movement and balance to memory, mood, and decision-making. The good news is that research shows we can actively support brain health through everyday habits, and they do not need to be complicated, expensive, or overwhelming.
Inspired by our recent Instagram post, here are 7 simple, realistic ways to keep your brain healthy and engaged. These are habits that fit into real life and can be adapted for all ages and abilities.
1. Learn New Things (Without Putting Pressure on Yourself)
Learning something new helps stimulate brain-derived neurotrophic factor (BDNF), which supports brain cell growth, memory, and learning. This process helps keep the brain adaptable and resilient over time.
Importantly, learning does not have to feel like hard work. The brain responds well to unfamiliarity, even when the task itself is simple.
Some easy, brain-friendly ideas include:
Learning a new card or board game with friends or family
Trying a new recipe or cooking technique
Learning how to use a new phone feature or app
Picking up a hobby like knitting, gardening, painting, or puzzles
Playing word games, trivia, or memory games like Wordle or sudoku
Even small challenges encourage your brain to form new connections. The goal isn’t perfection, it is curiosity and engagement.
2. Switch Up Your Routine
Our brains thrive on variety. Doing the same things, in the same order, every day does not give the brain much stimulation. New experiences activate the hippocampus, a key area involved in learning and memory.
Switching up your routine does not mean changing your whole life. Small changes are enough to gently challenge your brain.
You might try:
Walking a different route or visiting a new park
Exercising at a different time of day
Rearranging furniture or changing how your space is set up
Trying a different class, playlist, or dance
These changes encourage mental flexibility and help keep the brain responsive and adaptable.
3. Manage Your Stress
Stress is part of life, but chronic stress can have a real impact on brain health. Prolonged high stress levels increase cortisol, which can interfere with memory, learning, and the brain’s ability to form new cells.
Managing stress does not mean removing it entirely, it means giving your nervous system regular chances to settle.
Helpful, realistic strategies include:
Slow, controlled breathing (for example, breathing out longer than you breathe in)
Gentle movement such as stretching, yoga, or walking
Spending quiet time outdoors
Connecting with people you feel comfortable with
Reducing constant exposure to news or social media
Even a few minutes a day of intentional calm can help protect your brain over time.
4. Take a Digital Detox
Constant screen use can fragment attention, increase mental fatigue, and leave us feeling overstimulated. One of the simplest ways to reset the brain is by spending time outdoors.
Instead of:
Walking on a treadmill → try walking outside
Scrolling on your phone → sit in the sun or shade with a cup of tea
Watching TV after dinner → play a board game with your friends
Research shows that even brief exposure to nature improves focus, working memory, and mental clarity. Outdoor walking also supports balance, strength, cardiovascular health, and mood, making it a powerful habit for both body and brain.
5. Make Time to Socialise
Human connection is one of the strongest protectors of brain health. Studies, including long-term research from Harvard, show that people with strong social ties experience slower cognitive decline and better memory as they age.
Social interaction challenges many brain functions at once: memory, language, attention, and emotional regulation.
Simple ways to stay socially connected include:
Regular phone calls or video chats
Catching up for coffee or a walk
Joining group exercise, bowls, cards, or community activities
Playing games with family or grandchildren
Socialising does not have to be busy or exhausting, consistency and meaningful connection are what matter most.
6. Prioritise Deep, Restorative Sleep
Sleep is essential for brain health. During deep sleep, the brain consolidates memories, processes information, and clears waste products through the glymphatic system.
Poor sleep can affect concentration, reaction time, balance, and mood, all of which increase fatigue and fall risk.
Support better sleep by:
Keeping a consistent bedtime and wake-up time
Reducing screen use before bed
Creating a cool, dark, and quiet sleep environment
Staying physically active during the day
Avoiding heavy meals or alcohol late in the evening
Quality sleep is one of the most powerful ways to support long-term brain health.
7. Fuel Your Brain with the Right Foods
The brain requires high-quality fuel to function well. It is made up of almost 60% fat, meaning healthy fats and whole foods play an important role in cognition and memory.
You do not need a strict diet, just regular, nourishing choices.
Brain-supportive foods include:
Oily fish such as salmon or sardines
Nuts and seeds
Olive oil
Colourful vegetables and fruit
Whole, minimally processed foods
Staying well hydrated is just as important, as even mild dehydration can impact focus and mental clarity.
Brain health is not about doing everything perfectly. It’s about small, consistent habits that support both the body and the mind over time.
If you are already working on movement, balance, or strength, you are also supporting your brain. Adding a few of these habits can help keep your mind sharp, resilient, and engaged at any age.
At Project Rehab, we believe that healthy movement supports a healthy brain. If you would like support with staying active, improving balance, or exercising safely at home, we are here to help.
Reference:
AARP, 2021 - The Brain Health Bridge: Connecting Physical, Mental and Social Wellbeing
Erickson KI, Voss MW, Prakash RS, et al, 2011 - Exercise training increases size of hippocampus and improves memory
Cotman CW, Berchtold NC, 2002 - Exercise: A behavioral intervention to enhance brain health and plasticity
Amieva H, Ouvrard C, Meillon C, Dartigues JF, Ritchie K, 2013 - Self-reported leisure activities, dementia, and cognitive decline in the elderly: A 20-year prospective study
Li X, Fang W, Su N, et al, 2022 - Association of playing cards or mahjong with risk of dementia in older adults: A prospective cohort study in China
Bratman GN, Hamilton JP, Hahn KS, et al, 2015 - Nature experience reduces rumination and subgenual prefrontal cortex activation
Holt-Lunstad J, Smith TB, Layton JB, 2010 - Social relationships and mortality risk: A meta-analytic review
Walker M, 2017 - Why We Sleep: Unlocking the Power of Sleep and Dreams
Gómez-Pinilla F, 2008 - Brain foods: The effects of nutrients on brain function
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