Improve Brain Function
Feel like your brain’s stuck in low-power mode? Whether you’re slogging through spreadsheets or trying to remember why you opened that tab, a sluggish mind can slow your whole day down. The good news? You don’t need to become a meditation monk or survive on kale to sharpen your brain. Here are five simple, science-backed ways to give your gray matter a boost, and none of them involve Sudoku.
1. Move your body, not just your mouse
You don’t need to run marathons to help your brain. Even short bursts of physical activity, like a brisk 10-minute walk around the block, can increase blood flow to your brain and improve memory and focus. A University of British Columbia study found that regular aerobic exercise actually boosts the size of the hippocampus, the part of the brain linked to learning and verbal memory. So next time you hit a mental wall, try moving your legs before refreshing your coffee.
2. Sleep like it’s your job
If you’re cutting sleep short to “get more done,” you’re probably doing the opposite. Sleep is when your brain files away everything you’ve learned, prunes unneeded junk, and preps you for tomorrow. Skimping on it tanks concentration, creativity, and problem-solving. Aim for 7 to 9 hours a night. And yes, quality matters. That means keeping phones and emails far away from your pillow.
3. Feed your brain real fuel
Your brain runs on food just like the rest of you, but not all calories are created equal. Fatty fish like salmon, leafy greens, berries, nuts, and even dark chocolate have been linked to better brain health. These foods are packed with antioxidants, omega-3s, and other nutrients your neurons love. Pro tip: don’t skip breakfast. A steady stream of energy from things like oatmeal, eggs, or whole grains keeps your brain firing on all cylinders.
4. Ditch the multitasking myth
You might feel like a productivity wizard juggling email, Slack, and a dozen tabs, but your brain isn’t built for it. Research shows multitasking reduces efficiency and increases mistakes. Instead, try single-tasking. Work in focused 25-minute blocks (the Pomodoro Technique is great for this) with short breaks in between. Your brain will thank you with sharper thinking and less mental fatigue.
5. Learn something new (just for fun)
Brains love novelty. Whether it’s trying a new recipe, learning guitar, or taking a stab at a new language, engaging in new mental challenges builds cognitive reserves and can even delay age-related decline. Bonus: it’s a great way to escape the monotony of meetings and emails.
You don’t need to overhaul your life to give your brain a boost. A few small shifts like more sleep, a walk at lunch, or a brain-friendly snack can help you stay sharper, longer. And who doesn’t want to feel a little more focused and a lot less foggy?
