In an age where information overload, digital distractions, and chronic stress are the norm, maintaining cognitive sharpness has become more challenging than ever.
But what if the secret to a resilient, high-performing brain isn’t found in a magic pill or expensive supplements—but in five simple, evidence-backed habits?
Dr. Drew Ramsey, a neuroscientist and psychiatrist with over two decades of experience, has spent years studying how lifestyle factors impact brain health.
His findings reveal that small, intentional changes in daily routines can significantly boost cognitive function, emotional well-being, and long-term mental resilience.
Are you already practicing the habits that keep the brain thriving? If you can answer “yes” to these five questions, you’re ahead of the curve.
1. Did You Remember Any of Your Dreams This Week?
Your dreams may hold the key to understanding the quality of your sleep—and, by extension, your brain’s ability to function optimally.
REM sleep is when your brain consolidates memories, processes emotions, and clears out metabolic waste.
Why It Matters: During deep sleep, the brain’s glymphatic system kicks into action, flushing out toxins like beta-amyloid—proteins associated with Alzheimer’s disease.
A disrupted sleep cycle can impair this cleansing process, leading to cognitive decline over time.
Research also shows that chronic insomnia nearly doubles the risk of developing depression.
So if you’re struggling to recall your dreams, it may be time to reevaluate your sleep hygiene.
Sleep Tip: Establish a consistent bedtime routine, reduce screen exposure before bed, and consider mindfulness techniques to improve sleep quality.
2. Have You Eaten Anchovies, Pesto, or Lentils This Week?
You may not think of these foods as cognitive superchargers, but each of them plays a crucial role in brain health:
- Anchovies – Rich in omega-3 fatty acids, essential for maintaining neuronal membrane integrity.
- Pesto (Basil) – A potent source of folate, a key nutrient for neurotransmitter function.
- Lentils – Packed with fiber and B vitamins, which support energy metabolism in the brain.
Why It Matters: A groundbreaking study found that one-third of participants with major depression achieved full remission simply by improving their diet.
Meanwhile, diets high in ultra-processed foods have been directly linked to an increased risk of depression.
The Mediterranean diet, which prioritizes nutrient-dense foods like fish, leafy greens, and nuts, has been shown to lower inflammation markers tied to cognitive decline.
Diet Tip: Aim for at least two servings of omega-3-rich foods per week and incorporate whole, unprocessed ingredients into your meals.
3. Did You Have Meaningful Interactions with at Least Three People This Week?
Social connection is often overlooked in discussions about brain health, but it’s one of the most powerful predictors of longevity and mental clarity.
Why It Matters: A massive meta-analysis of 148 studies found that strong social ties increase survival rates by 50%, a benefit comparable to quitting smoking.
Human connection triggers the release of oxytocin, a hormone that lowers stress levels, reduces inflammation, and improves overall emotional resilience.
On the flip side, social isolation is linked to a higher risk of cardiovascular disease and stroke, further underscoring the connection between relationships and brain function.
Connection Tip: Prioritize quality over quantity in your interactions—whether it’s a deep conversation with a friend or a short but meaningful exchange with a stranger.
4. Did You Have an Outdoor Adventure This Week?
In a world dominated by screens and urban environments, our brains are starving for natural stimuli. Spending time in nature isn’t just a feel-good activity—it has profound neurological benefits.
Why It Matters: Stanford researchers discovered that a 90-minute walk in nature reduces neural activity in the subgenual prefrontal cortex, the brain region associated with rumination and depressive thought patterns.
Additionally, exposure to phytoncides, natural antimicrobial compounds released by trees, has been found to enhance immune function and lower stress.
Nature Tip: Make time for weekly outdoor experiences—whether it’s hiking, walking barefoot on grass, or simply sitting under a tree.
5. Did You Write in a Journal This Week?
Journaling isn’t just a therapeutic exercise—it has measurable effects on brain function.
Why It Matters: Studies show that expressive writing reduces emotional reactivity, with neuroimaging revealing that putting feelings into words activates the prefrontal cortex while dampening amygdala activity—the brain’s fear center.
A study from UCLA found that writing down emotions can decrease their intensity, making it an effective tool for stress management and cognitive clarity.
Writing Tip: Try daily reflection or gratitude journaling to strengthen emotional processing and mental resilience.
The Brain Fitness Blueprint: Challenge Yourself Daily
These five simple habits—sleeping well, eating brain-boosting foods, fostering human connection, spending time in nature, and journaling—form the foundation of what Dr. Ramsey calls “Mental Fitness.”
Incorporating them into your life isn’t about perfection—it’s about consistency.
Small, intentional changes create a ripple effect, strengthening cognitive function, emotional regulation, and overall well-being over time.
If you’re serious about maintaining lifelong mental sharpness, start by evaluating where you stand with these five questions.
Then, commit to making small improvements—because a sharper brain isn’t built in a day, but in the choices you make every single day.
About the Expert
Dr. Drew Ramsey, MD, is a board-certified psychiatrist and leading authority in neuroscience, nutritional psychiatry, and integrative mental health.
A former assistant clinical professor of psychiatry at Columbia University, he has spent 20 years researching the intersection of brain health and lifestyle choices.
His latest book, Healing the Modern Brain: 9 Tenets to Build Mental Fitness and Revitalize Your Mind, dives deeper into the science of cognitive resilience.
How Will You Train Your Brain Today?
Mental fitness isn’t just for elite thinkers or scientists—it’s something anyone can cultivate with daily habits. Whether it’s choosing a nutrient-dense meal, stepping outside for fresh air, or simply checking in with a friend, your brain will thank you for it.
So, which of these five habits will you commit to this week? Let the journey to a sharper mind begin.
