Sleep 7–9 hours consistently
Exercise regularly
Eat a balanced diet rich in protein, vegetables, fruits, nuts, and omega-3s
Stay hydrated
Manage stress
Practice mindfulness or meditation
Challenge your brain with reading, puzzles, or learning new skills
Limit alcohol
Avoid smoking and drugs
Reduce excess sugar and ultra-processed foods
Take regular breaks during focused work
Maintain good posture and blood flow
Socialize regularly
Get sunlight and fresh air
Keep a consistent daily routine
Treat medical issues that affect cognition
Limit multitasking
Use memory techniques like repetition and association
Keep your environment organized
Protect your head from injury