Key Takeaways
Seemingly minor behaviors, like scrolling on your phone or sitting too long, can erode cognitive function over time.
When your brain is overloaded or sleep-deprived, it loses efficiency, focus, and emotional regulation.
Swap in a few new habits to see meaningful benefits in your brain health over time.
Your brain is arguably your most valuable asset, but many everyday habits could be secretly undermining its ability to function. From constant screen time to saying no to that morning oatmeal, these seemingly harmless behaviors can leave your brain health in a slump. The good news is that experts say small changes can make a huge difference.
We asked psychologists, physicians, and neuroscientists to explain the surprising habits that might be harming your brain and share alternatives to help you boost mental clarity, focus, and long-term cognitive function. Whether you’re seeking improved concentration or just want to feel more mentally balanced, these lifestyle changes will help you support your brain health.
Related: 7 Foods to Help Keep Your Brain Healthy and Sharp, According to Nutrition Experts
01 of 08
Multitasking
Experts have learned that your memory doesn’t work as well when you are unable to focus on any one thing. “Multitasking might feel like you’re getting a lot done, but it actually slows you down and drains your brain,” says Sanam Hafeez, PhD, neuropsychologist and director of Comprehend the Mind. “Every time you switch from one task to another, your mind has to reset, and that shift takes energy. Instead of being more efficient, you’re burning through mental resources and making mistakes along the way.”
To make a real difference, Hafeez suggests trying something like the Pomodoro technique, working for around 25 minutes on one task, then taking a short break. This focus, then intentional reset, gives your brain the time it needs to truly process what you’re doing, keeping you more focused and productive in the long run.
02 of 08
Sacrificing Sleep
Sleeping for fewer than seven hours a night has been consistently linked to early cognitive decline, so getting enough rest should be a non-negotiable. “Sleep clears toxins, consolidates memory, and restores brain function. And it’s not just about hours,” says Sarah Bullard, PhD, clinical neuropsychologist and director of psychology at Gaylord Specialty Healthcare.
“Conditions like sleep apnea, which disrupt oxygen flow during sleep, are strongly associated with vascular damage and increased dementia risk,” she adds. “If you snore loudly, wake up groggy, or feel drained despite ‘sleeping,’ it’s worth getting evaluated.”
Additionally, Will Haas, MD, MBA, a board-certified integrative medicine physician and founder of VYVE Wellness, says most people don’t realize how damaging chronic low-level sleep deprivation can be. “Over time, that sleep debt reduces the brain’s ability to clear metabolic waste like beta-amyloid, which has been linked to cognitive decline and Alzheimer’s disease,” he says.
Related: 5 Ways to Get More Deep Sleep—and Why This Sleep Phase Is So Important, According to Experts
03 of 08
Constantly Skipping Breakfast
If you’re one of the many people who skip breakfast, that time savings can mess with your brain’s energy supply. “After a night of sleep, your body has essentially been fasting for hours, and your brain needs fuel to get going,” says Hafeez. “Skipping breakfast can lead to poor concentration, irritability, and a lack of motivation as the day progresses.”
Instead of skipping it, Hafeez says to have something light but rich in protein and fiber such a smoothie or eggs with veggies. A solid breakfast helps keep blood sugar levels stable, so you stay sharp and focused throughout the morning.
04 of 08
Mindless Scrolling Before Bed
Mindless scrolling anytime can be detrimental to brain health, but it is especially problematic before bed. According to Jamey Maniscalco, PhD, neuroscientist and founder of Manifest Wellness, scrolling reduces our typical sleep duration due to heightened stress hormone release (i.e., cortisol) and melatonin suppression. As mentioned, sleeping well is especially important for maintaining optimal brain health.
“During both deep sleep (non-REM) and REM sleep, the brain takes information from the previous day and stabilizes it into long-term memory,” says Maniscalco. “This process helps reinforce learning new information, problem-solving, and skill development.”
So what to do instead of scrolling? Maniscalco suggests creating a 30-minute screen-free wind-down window before bed. “Dim the lights (use lamps instead of overhead lights if possible), and swap scrolling for calming activities like light stretching, journaling, breath work, a calm conversation with your partner, or gratitude reflections,” he says. “Even 10 minutes of pre-sleep quiet time can help signal the brain to shift into a rest-and-repair mode that encourages efficient, longer-duration sleep.”
05 of 08
Overdoing To-Do Lists
Believe it or not, overloading your to-do list can flood your working memory, which is not great for your brain. “When people list everything they ‘should’ or ‘could’ do in a day without clear prioritization, they often feel more stressed, not less,” says Maniscalco. “Research shows we can only hold about three to five meaningful items in working memory at any given time. Once we go beyond that, we overwhelm the prefrontal cortex—the part of the brain responsible for planning, focus, and decision-making.”
Maniscalco says this kind of cognitive overload leads to mental clutter, increased anxiety, and reduced intellectual performance. “Over time, constantly operating in this overstimulated, unfocused state can take a toll on executive function, attention regulation, and even emotional regulation,” he adds.
Instead, Maniscalco recommends trying the “3 Priorities Rule.” At the start of the day, identify the three most important or meaningful tasks to complete (or make progress towards). “These become your anchors. Everything else becomes optional, delegated, or deferred,” he says. “This small, powerful shift helps the brain operate with more clarity and intention.”
Tip
Maniscalco encourages clients to write their top three tasks somewhere visible (like a sticky note or digital reminder) and, if possible, assign each task a time block. “These small cues help the brain stay organized and focused without needing to constantly re-decide what to do next,” he says.
06 of 08
Ignoring Social Connections
It’s way too easy as you age to get busy with work or get caught up in personal projects, letting most of your relationships take a back seat. But isolating can really mess with your brain.
“Connecting with people, even just talking to a friend or family member, gives your mind the kind of stimulation it needs to stay healthy,” says Hafeez. “Without those interactions, your brain can start feeling sluggish and disconnected. You’ll notice how much more present and clear-headed you feel when you make that time for others.”
07 of 08
Overlooking LDL Cholesterol
Having elevated LDL cholesterol is usually linked to poor heart health, but it’s one of the biggest long-term risks to your brain health, too. One review in The Lancet identified it as a major risk factor for cognitive decline due to its impact on vascular health and brain volume loss.
For Bullard, the big takeaway is that LDL cholesterol needs to be addressed in midlife in order to protect long-term brain health as you age. “If your LDL is over 70 mg/dL (or worse, over 100), it’s time to take action,” says Bullard. “Some physicians advocate for keeping it under 70. Your annual physical is the best opportunity to bring this up.”
Related: 10 Nutritious Foods for Healthy Cholesterol Levels
08 of 08
Not Moving Enough
Spending too much time sitting can shrink the brain’s memory center, according to a 2018 study published in PLOS ONE. The ultimate brain-boosting intervention is cardiovascular exercise, according to Bullard. “Nothing else delivers the same cognitive return,” she says. “It reduces inflammation, supports weight control, manages blood pressure and blood sugar, and increases blood flow to the brain.”
Make movement part of your routine even when time is limited. Bullard recommends walking meetings, a walking pad by your desk (not just a standing desk), wearing a weighted vest while walking the dog, or brief and consistent workouts, which all add up over time. “Making movement non-negotiable will pay off now and in the future,” she says.
Related: 13 Unexpected Health Benefits of Walking—Plus Simple Ways to Make It a Daily Habit
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