health
March 6, 2026
I'm a neuroscientist. These 6 simple habits keep my brain sharp and energized—anyone can do them
Dr. Daya Grant shares the lessons she has learned as a neuroscientist and an athlete to develop a shaper mind.
TL;DR
- Protecting unstructured time by scheduling 'white space' allows for self-check-ins and energy restoration.
- Engaging in cognitive hobbies like learning piano and doing puzzles strengthens brain regions related to memory, executive function, and spatial reasoning.
- Optimizing transitional moments in the schedule, like before and after work, enhances presence, focus, and cognitive efficiency.
- Prioritizing at least 30 minutes of daily movement and 20-30 minutes of meditation supports cognitive function, manages stress, and combats fatigue.
- Journaling for five to 10 minutes helps free up mental real estate, reduces cognitive load, and jump-starts creativity by externalizing thoughts.
- Practicing alternate nostril breathing can reduce mental fatigue and increase alertness.
- Building mental resilience relies on consistent, small, repeatable habits rather than constant high-intensity optimization.
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