As someone who used to spend hours on athletic training, I’ve realized that the habits affecting the mind can be just as important—if not more so—than those that affect the body.
Whether we’re talking about physical stamina or mental alertness, it’s the little things we do each day that add up over time.
One too many late nights, a daily scroll through stressful headlines, and suddenly, our thoughts feel foggier, our memory less reliable.
If we want to keep our brains firing on all cylinders well into our 70s, it’s essential to drop certain mental (and sometimes physical) habits that drain us without our noticing.
Below, I’m sharing seven common pitfalls that I’ve either wrestled with personally or watched my clients struggle through. Let’s dive in, and say goodbye to these brain-draining culprits for good.
1. Zoning out on screens for hours
I used to think there was nothing wrong with spending a few extra hours catching up on social media or binging the latest show.
It felt like a harmless way to unwind—until I realized how mentally drained I felt afterward.
When we park ourselves in front of a screen for too long, our minds go into passive mode.
We’re no longer actively engaging with the content. Instead, we’re letting it wash over us while our cognitive faculties nap in the background.
We also risk disrupting our sleep patterns when we fall into mindless browsing late into the evening.
Research shows that blue light from screens can interfere with melatonin production, which can ruin the quality of our rest.
Over time, poor-quality sleep can hinder attention, memory, and even decision-making. These problems may start small, but they can snowball into a real cognitive slowdown.
Cutting down on that extra screen time, especially right before bed, is a straightforward way to keep our minds clear and alert.
2. Letting stress simmer all day
Stress isn’t just about feeling frazzled—it also triggers chemical changes that can dull our thinking over time.
Cortisol, often dubbed the “stress hormone,” can be helpful in small doses, like when we need a quick burst of energy to meet a deadline.
But when stress lingers day in and day out, elevated cortisol levels can harm brain cells and impair memory.
I’ve learned that when you give stress an open invitation, it takes up long-term residence in your mind.
The fix doesn’t have to be anything drastic. A few minutes of deep breathing, a short walk outside, or a quick journal session can help you hit the mental reset button.
If we commit to managing our stress in real time—rather than letting it simmer—we can keep our mental edge sharper for decades to come.
3. Believing you’re “too old” to learn new skills
Have you ever caught yourself thinking, “Oh, I’m too old for this,” or “I can’t teach an old dog new tricks”?
I used to say similar things when I first left competitive sports, especially when trying to pick up new hobbies.
But the belief that we lose the ability to learn as we age is a myth that holds us back more than we realize.
According to psychologist Dr. Carol Dweck’s research on growth mindsets, our potential isn’t fixed—it expands when we challenge ourselves and stays stagnant when we don’t.
When we assume our brains are past the point of growth, we stop pushing ourselves to explore new interests or skills. That kind of mental stagnation can slowly erode cognitive sharpness.
On the other hand, engaging in fresh learning experiences—like learning a new language or taking up painting—keeps our neural pathways active and open to new connections.
It might feel awkward at first, but sticking with the learning process is a gift to our future selves.
4. Skimping on real social connections
I’m naturally introverted, so spending lots of time alone is the best way for me to recharge.
However, while alone time can be healthy, there’s a big difference between constructive solitude and emotional isolation.
We humans are social creatures, and connecting with friends or loved ones can do wonders for our mental clarity and emotional well-being.
When we stay isolated for too long—whether it’s due to a busy schedule, fear of social judgment, or just the inertia of being on our own—we miss out on a cognitive boost that comes from genuine conversation and shared activities.
Engaging with others forces us to listen, interpret signals, and respond in real time, which keeps our brains on their toes.
Plus, social relationships often act as a buffer against stress, so we end up protecting our brains in more ways than one.
Carving out time for face-to-face interactions, whether it’s joining a club or having regular coffee dates with friends, helps maintain a mental spark that can outlast the passing years.
5. Sticking to the same old routine without variation
I used to think rigid routines were the best way to stay disciplined. If I kept everything predictable, I could focus on my big goals.
But over time, I realized that my days started blending together. I was running on autopilot—waking up, working out, eating the same meals, and rarely trying anything different.
The problem with this comfort zone is that it can make us mentally sluggish.
According to science, our brains crave novelty; it’s what helps forge new neural pathways and strengthens existing ones.
Something as simple as taking a different route for your morning walk or learning to cook a new recipe can jog our synapses and break the monotony.
By consciously sprinkling variety into our lives—new foods, new hobbies, new conversations—we stay flexible and quick-witted, which can make a real difference in the long run.
6. Ignoring the need for proper rest and recovery
In my competitive days, it was tempting to see rest as a luxury. I’d push myself from one workout to the next, mistakenly believing that if I wasn’t exhausted, I wasn’t doing enough.
Over time, I learned the hard way that neglecting rest doesn’t just harm your body—it also dulls your mental acuity.
When we skimp on sleep or fail to unplug from constant stimulation, our brains never get a chance to reset.
That leads to a foggy mindset, slower reaction times, and weaker memory recall.
Even if you’re not an athlete, rest is crucial to keep your brain in top shape. And rest doesn’t only mean sleep—though aiming for seven to nine hours a night is essential.
It can also mean mindfulness breaks, short walks, or just setting aside ten minutes to be quiet and let your thoughts settle.
Research by Dr. Andrew Huberman suggests that structured relaxation protocols (like Yoga Nidra or simple breathwork) can help recharge our cognitive batteries.
The more we prioritize rest and recovery, the more brainpower we’ll have to spend on what really matters.
7. Dismissing regular exercise
Finally, let’s talk about how crucial regular movement is to keep our mind sharp.
Exercise increases blood flow to the brain, delivering nutrients and oxygen that support healthy cognitive function.
It also encourages the release of brain-derived neurotrophic factor (BDNF), a protein that helps neurons grow and thrive.
You don’t have to run marathons or pump heavy iron daily—gentle activities like brisk walking, yoga, or swimming can all boost brain health.
The key is consistency. I’ve seen clients go from feeling sluggish and unfocused to alert and confident by adding short, manageable workouts into their routines.
When we move our bodies, we’re also moving our minds toward greater clarity and resilience.
Conclusion
There’s no single magic trick that guarantees mental sharpness in our later decades, but a lot of small, consistent efforts can accumulate into something powerful.
Letting go of draining habits—whether it’s mindless screen time, constant stress, or believing we can’t learn anything new—opens up mental space for growth and vitality.
If you’re envisioning a future where your 70s are some of your most vibrant years, start by chipping away at the habits that sabotage your cognitive health.
Tune in to your daily choices, make rest a priority, move your body, and keep learning.
These small changes can transform the way you think, feel, and live—not just decades from now, but starting right this moment. Your brain will thank you for it.
