Sleep 7–9 hours consistently
Exercise regularly, including aerobic and strength training
Eat a balanced diet rich in vegetables, fruits, whole grains, lean protein, and healthy fats
Stay hydrated
Limit alcohol intake
Avoid smoking and recreational drugs
Manage stress with relaxation techniques
Practice mindfulness or meditation
Keep learning new skills
Read regularly
Challenge your brain with puzzles or memory tasks
Maintain social connections
Treat hearing or vision problems
Control blood pressure, blood sugar, and cholesterol
Get regular medical checkups
Review medications that may affect cognition
Reduce chronic sleep deprivation
Spend time outdoors and get natural light
Break up long periods of sitting
Use a consistent daily routine
Address depression or anxiety
Limit excessive screen time
Focus on one task at a time
Use memory aids like notes and reminders
Protect your head from injury