Have you ever caught yourself unconsciously through your phone because after realizing it is to sleep?
Of course, I have been there, which was weakened from the shine of the screen, forgetful how these daily habits could affect my brain.
I recently dug what durability experts say about small but significant lifestyle factors that affect our cognitive well-being in the long run.
The more I learn, the more I see that it is not only the events of a huge life that shape our mental health. It is also a daily routine that we barely noticed.
So I decided to pay more attention to how I spent my time, what I eat how often I allow my mind to be aimlessly wander.
There are so many tips there, but some patterns continue to grow in research, especially in the fields of neuroscience and healthy aging.
Below are seven common habits that believe that they can slow down the health of our brain and some ideas we can do to walk around.
1. Sacrifting sleep for productivity
I used to be proud of five hours of sleep, feeling strange proud that I could have done more tasks and everyone else was shock.
But when I grew up, I realized that this habit was destroying my mental clarity.
Relaxing just doesn’t make you groggy. It prevents your ability to focus on learning new things and to effectively manage stress.
If you are someone who tries multiple responsibilities, you can think that cutting it on sleep is the only way to fit everything.
However, studies Show chronic sleep deprivation can disrupt memory consolidation, slow down the time of response and deteriorate logical reasoning.
So, if you also recover “sleep rebel”, try to reduce your schedule. Even 30 additional minutes for solid rest can perform miracles for your cognitive performance over time.
2. The overload during the screen without breaks
I’m constantly tempted by a quick dopamine hit on refreshing social currents or bent by streaming platforms by hiding.
It’s so easy to lose time, especially when I’m between projects or tasks.
However, looking at the screens of extended periods is not only about eye tension. Longevity experts Note that a digital constant immersion can lead to mental fatigue.
Our brain is not called to develop so much information in fast fire before we fully digest the content, we are already spinning the next.
One trick I started using, “Digital Break” timer set for every hour or two hours.
When the timer goes out, I leave my devices, sometimes just for a minute or two. That simple pause gives my brain some respiratory rooms.
If you worry about something important, you can take this break from time to time, for which your phone or computer is less likely.
In time, you may notice how even short pauses help you give you more gift and less mental disperse.
3. permanent crowd and never to be full
For years, I was a series of multi-culture. Too. I watched a show when you replying to cook, cooking and writing a friend while cooking.
I thought I would most appreciate my time. But the reality was that my brain was scattered.
Agreeable researchToo many tasks can reduce overall productivity and improve mental fatigue.
I’m not saying you can’t fold the laundry while catching your favorite show. However, splitting your mental bandwidth between the required multiple tasks can lead to all the results of all.
Now I’m making a conscious effort for a single part of my day for a single task.
When I write, I focus on writing.
When I chat with someone I put my phone aside.
It is not always possible to focus on laser, but the difference between clarity and peace of mind is important. And my brain definitely thanks for me.
4. Ignoring mental stimulation and creative persecution
Here is another thing that health professionals and neurologists agree. The brain is blooming in the noveltyA number
Our brain wants new challenges. Does it learn a new language, taking a musical instrument or just diving a good puzzle?
Ignoring this type of mental training can lead to cognitive stagnation.
With simpler conditions, if you never hit your brain from his comfort zone, it’s easier to grow and lose flexibility for it.
So try to update everything, regularly learning something new, even if it’s just a casual skill such as astronomy, or a short online course of astronomy.
Keeping your mind sharp, it makes life much more interesting.
If you have taken out to study your curiosity, consider yourself to give permission to accept a new hobby. You will probably find your mind feels more alive and engaged.
5: Consuming excessive sugar and processed food consumption
I will not mislead dessert here. I am a huge fan of a temporary piece of chocolate cake.
But experts Consistently highlight the impact of high sugar diets on brain health.
In time, a high blood sugar level can affect memory and promote the changes in the mood that I personally experienced.
There was a stage when I was running all the time, relying on Granola Bars and coffee coffee drinks to keep me going.
Before I knew it, I felt slowly in the afternoon and noticed that it was more difficult for me to focus on important tasks.
These days I’m still enjoying a sweet attitude but I’m doing it with more thought. I also learned to keep healthy snacks like nuts or fruit in my bag, so I’m tempted to attract the nearest sweets bar.
If you are fighting with such habits, a small adjustment of sugar drinks for water or herbal tea, which can have a cumulative effect over time.
The less you rely on sugar, the more stable your mood and clearer your thinking will become.
6. Living in Chronic Stress Mode
We all have work dates, family clashes or financial worries.
But there is a difference between regular stressors and living in a permanent state of tension.
Chronic stress does not run emotionally. It can also change the chemistry of the brain.
Research It suggests that the long-term effects of stress hormones can upset Prefrontal Cortex, the area responsible for making decisions and self-control.
The best shift I made is aside each day, even if it is only five minutes for the rapid stress release activity.
Sometimes it is guided by breathing, sometimes it’s a bright walk with my dog, Luna.
Simple, soothing rituals remind that I have the power to break the cycle of stress.
If you have been operated on a high announcement for some time, consider it to keep a dose every day. You don’t have to be fancy; You just have to happen to happen regularly.
7. Forgetting to nourish social connections
When I kneel in a work project, I often retreat in my own small bubbles.
For some time I didn’t think this was a big deal.
But over time, I realized how nourishing and vital connections for the health of the brain.
Loneliness can crawl quietly, and experts Tell that it can increase the risk of cognitive decline.
Even if you are more absorbed, staying with several meaningful relationships.
If you ignore your social life, start a small-drop text to someone you think of or plan for short matches.
The sense of affiliation is not just good for your mood. It also helps keep your brain involved and resistant.
Conclusion
Taking care of our brain is a marathon, not sprint.
It is easy to be dissatisfied and assumed that our minds will always work at the highest speed, but my experience in my experience, which increase, both good and bad over time.
When I decided to pay more attention, which really lits the equivalent of my intellectual energy, balanced connections, balanced food and regular mental challenges slowly started moving.
My focus was focused, I felt less worried, and I discovered a sense of optimism.
I don’t always get right, but I have learned to see a fresh opportunity to feed my brain every day.
If you have recognized yourself in any of these seven habits, do not be discouraged to take it as a gentle reminder that your cognitive health is worth investing one deliberate choice.