Have you ever caught yourself mindlessly scrolling through your phone, long after realizing you should be sleeping?
I’ve certainly been there, lulled by the glow of the screen, oblivious to how these everyday habits can take a toll on my brain.
Lately, I’ve been digging into what longevity 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’s not just huge life events that shape our mental health; it’s also those day-to-day routines we barely notice.
So, I’ve decided to pay closer attention to how I spend my time—from what I eat to how often I let my mind wander aimlessly.
There’s so much advice out there, but some patterns keep popping up in the research, especially from the fields of neuroscience and healthy aging.
Below are seven common habits experts believe can slowly undermine our brain health—and some ideas on what we can do to turn things around.
1. Sacrificing sleep for productivity
I used to brag about functioning on five hours of sleep, feeling oddly proud that I could get more tasks done while everyone else was snoozing.
But as I got older, I realized this habit was wreaking havoc on my mental clarity.
Skimping on rest doesn’t just make you groggy—it interferes with your ability to focus, learn new things, and manage stress effectively.
If you’re someone who juggles multiple responsibilities, you might think cutting down on sleep is the only way to fit everything in.
However, studies show that chronic sleep deprivation can impair memory consolidation, slow down reaction times, and worsen logical reasoning.
So, if you’re also a recovering “sleep rebel,” try shifting your schedule bit by bit. Even 30 extra minutes of solid rest can do wonders for your cognitive performance over time.
2. Overloading on screen time without breaks
I’m constantly tempted by the quick dopamine hit of refreshing social feeds or flipping through streaming platforms to unwind.
It’s so easy to lose track of time, especially when I’m in between projects or tasks.
However, staring at screens for extended periods isn’t just about eye strain. Longevity experts note that constant digital immersion can lead to mental fatigue.
Our brains aren’t meant to process that much information in rapid fire—before we fully digest one piece of content, we’re already scrolling to the next.
One trick I’ve started using is a “digital break” timer, set for every hour or two.
When the timer goes off, I step away from my devices—sometimes just for a minute or two. That simple pause gives my brain some breathing room.
If you’re worried about missing something important, you can schedule these breaks during times you’re less likely to need your phone or computer.
Over time, you might notice how even brief pauses help you feel more present and less mentally frayed.
3. Constant multitasking and never being fully present
For years, I was a serial multitasker—watching a show while answering emails, cooking dinner while listening to a podcast and texting a friend.
I thought I was maximizing my time. But the reality was that my brain felt scattered.
According to research, juggling too many tasks can reduce overall productivity and escalate mental fatigue.
I’m not saying you can’t fold laundry while catching up on your favorite show. However, trying to split your mental bandwidth between multiple demanding tasks can lead to poorer results in all of them.
Now, I make a conscious effort to single-task for at least part of my day.
When I write, I focus on writing.
When I’m chatting with someone, I set my phone aside.
It’s not always possible to be laser-focused, but the difference in clarity and peace of mind is remarkable. And my brain definitely thanks me for it.
4. Neglecting mental stimulation and creative pursuits
Here’s another thing health experts and neuroscientists agree on – the brain thrives on novelty.
Our brain craves new challenges—whether that’s learning a new language, picking up a musical instrument, or just diving into a good puzzle.
Neglecting these kinds of mental workouts can lead to cognitive stagnation.
In simpler terms, if you never push your brain out of its comfort zone, it’s easier for it to grow dull and lose flexibility.
So try to keep things fresh by regularly learning something new, even if it’s just a random skill like latte art or a short online course about astronomy.
Beyond keeping your mind sharp, it also makes life a lot more interesting.
If you’ve been putting off exploring your curiosities, consider giving yourself permission to embrace a new hobby. You’ll likely find that your mind feels more alive and engaged.
5. Consuming excessive sugar and processed foods
I’m not here to villainize dessert—I’m a huge fan of an occasional slice of chocolate cake.
But experts consistently highlight the impact of high-sugar diets on brain health.
Elevated blood sugar levels over time can affect memory and contribute to mood swings, which I’ve personally experienced.
There was a phase when I was constantly running around, relying on granola bars and sugary coffee drinks to keep me going.
Before I knew it, I felt sluggish in the afternoons and noticed it was harder for me to focus on important tasks.
These days, I still enjoy sweet treats, but I do so more mindfully. I’ve also learned to keep healthy snacks like nuts or fruit in my bag, so I’m not tempted to grab the nearest candy bar.
If you’re struggling with similar habits, one small adjustment—like swapping out sugary beverages for water or herbal tea—can have a cumulative effect over time.
The less you rely on sugar, the more stable your mood and the clearer your thinking will become.
6. Living in chronic stress mode
We all have stressful moments—work deadlines, family conflicts, or financial worries.
But there’s a difference between facing periodic stressors and living in a near-constant state of tension.
Chronic stress doesn’t just exhaust you emotionally; it can also alter brain chemistry.
Research suggests that long-term exposure to stress hormones can shrink the prefrontal cortex, the area responsible for decision-making and self-control.
The best shift I made was setting aside time each day—even if it’s just five minutes—for a quick stress release activity.
Sometimes that’s guided breathing, sometimes it’s a brisk walk with my dog, Luna.
Simple, calming rituals remind me that I have the power to break the stress cycle.
If you’ve been operating on high alert for a while, consider carving out a daily moment to decompress. It doesn’t need to be fancy; it just needs to happen regularly.
7. Forgetting to nurture social connections
When I’m knee-deep in a work project, I often retreat into my own little bubble.
For a while, I didn’t think this was a big deal.
But over time, I realized how nourishing and vital social connections are for brain health.
Loneliness can creep in quietly, and experts say it may heighten the risk of cognitive decline.
Even if you’re more introverted, staying connected to a few meaningful relationships is key.
If you’ve been neglecting your social life, start small—drop a text to someone you’ve been thinking about or plan a short meetup.
That sense of belonging isn’t just good for your mood; it also helps keep your brain engaged and resilient.
Conclusion
Taking care of our brains is a marathon, not a sprint.
It’s easy to be complacent and assume our minds will always function at top speed, but in my experience, little daily decisions add up over time—both good and bad.
When I decided to pay more attention to what really fuels my mental energy—adequate rest, meaningful connections, balanced nutrition, and regular mental challenges—things slowly began to shift.
My focus improved, I felt less anxious, and I rediscovered a sense of optimism.
I don’t always get it right, but I’ve learned to see each day as a fresh opportunity to nurture my brain.
If you’ve recognized yourself in any of these seven habits, don’t be discouraged—take it as a gentle reminder that your cognitive health is worth investing in, one intentional choice at a time.
