Published on
March 9, 2026
A growing body of research shows that five daily behaviors can strengthen brain health.
Your brain shapes everything from your daily focus and mood to your long-term cognitive resilience and memory. So what can you do to protect it — and even “stack the deck” in your favor?
That’s how neuroscientist and author Dr. Tommy Wood describes our ability to take control of our brain health through the choices we make each day — a conclusion supported by a growing body of brain health research.
That research has expanded the conversation, showing that brain health is a continuum across our entire lives — affecting not only our long-term risk of cognitive decline, dementia and Alzheimer’s but also our ability to thrive every day.
If brain health feels like a big topic, here’s the good news: the key to having a positive impact is starting small. With brain health, the incremental is monumental. It’s never too early and it’s never too late to start stacking the deck in your favor.
To do that, here’s a sampling of science-backed Microsteps you can try, grouped according to the five foundational behaviors scientists focus on: food, movement, sleep, stress management, and connection. Start with the Microsteps that resonate with you and see which ones work for you. Each small step you take to care for your brain is an investment in yourself — today and tomorrow.
Add leafy greens to one meal today.
Leafy greens are among the most nutrient-dense vegetables and support brain health through fiber and key micronutrients. Even one serving a day adds up over time — try them raw, sautéed, in soup, or blended into pesto.
Add one high-fiber food to your day, such as beans, oats, or vegetables.
Fiber helps feed the beneficial bacteria in your gut. A healthy, diverse gut microbiome is closely connected to brain health and plays a role in regulating mood, stress, and cognitive function.
Pick a day like “Fish Friday” to add salmon, mackerel or sardines to your dinner.
Fatty fish are among the richest sources of EPA and DHA, the types of omega-3s most associated with lower inflammation and brain health. Try grilled salmon tacos or a Caesar salad topped with sardines.
Make a dozen hard-boiled eggs at the beginning of the week.
Eggs are rich in choline, a nutrient important for memory formation and overall brain health. Store them in the fridge for on-the-go snacks or use them to slice into your salad for a quick brain-boosting addition to your meal.
Pick your go-to brain health snack.
For example, green tea is rich in polyphenols, which may help reduce neuroinflammation and improve cognitive function, or a handful of walnuts, which can reduce inflammation and support brain health overall.
Turn a phone call into a “walk-and-talk,” even indoors.
Whenever possible, take a phone call or virtual meeting while walking. Walking while talking adds steps to your day and can enhance creativity and problem-solving.
Walk across the room carrying a free weight or just something heavy.
Strength training has been established to lead to better cognitive performance. Carrying weight while walking integrates balance, coordination, and cognition, engaging multiple brain networks at once.
Take the stairs instead of the elevator.
Every step you take can potentially be good for your brain health. You can also park at the outer edge of the parking lot to get some extra steps in.
Brush your teeth or eat a meal with your non-dominant hand.
Doing new, unfamiliar tasks activates new neural pathways and supports neuroplasticity — the brain’s ability to adapt in response to new experiences. Even small changes in your routine can stimulate your brain and reinforce its ability to change over time.
Set an alarm to stand up and move at least once every hour.Long, unbroken sedentary time is linked with worse brain outcomes. By interrupting long periods of sitting, you can support circulation and mental clarity.
When you’re ready for bed, charge your phone in another room.
Light and stimulation from phones can delay melatonin release, which the brain relies on to enter deep, restorative sleep. Also, our phones are repositories of everything we need to put away to allow us to sleep — our to-do lists, our inboxes, the demands of the day. So charging our devices in another room allows us to wake up as recharged as our phones.
Create a wind-down routine to prepare you for a good night’s sleep.
Try taking a hot bath or shower or reading a physical book that has nothing to do with work. Or both!
Make turning down the thermostat part of your bedtime routine.
Cooler temperatures (60-67ºF/16-20ºC) may support REM sleep, a sleep stage when memory processing and emotional regulation take place.
Get outside in the morning for 10–15 minutes of light, even on a cloudy day.
Morning light anchors your circadian rhythm, supporting melatonin timing and setting you up for restorative sleep.
Set an alarm for 30 minutes before your bedtime to start winding down.
Setting an alarm reminds you that if you’re going to get to bed on time, you need to start wrapping things up. A consistent wind-down protects sleep duration and deep sleep, when the brain clears away harmful proteins that are connected to Alzheimer’s, like amyloid-beta and tau.
In a moment of stress, pause and think of one thing you’re grateful for.
Brief gratitude practices engage brain regions involved in emotional regulation, including the prefrontal cortex.
When you feel stress, take one slow breath in and an even slower breath out.
Slower breathing, especially with longer exhales, sends a signal of safety to your brain, reducing stress reactivity and supporting regions of the brain involved in focus and regulation.
In a moment of stress, close your eyes for 10 seconds.
By reducing visual input, you can lower your sensory load and ease stress.
Before or after a stressful conversation, watch one thing that makes you laugh.
Laughter triggers the release of feel-good neurochemicals like dopamine and endorphins. Even a short clip of a show or podcast may help you reduce stress.
Watch a Thrive Reset.
Reset is based on research that shows we can course-correct from stress in 60-90 seconds by activating our parasympathetic nervous system and lowering our levels of the cortisol stress hormone through breathing, music, and images that bring us joy and remind us of what we are grateful for.
Pair a social moment with light physical activity, like walking or cooking.
Shared activities that combine social engagement with movement and coordination are associated with improved brain health.
Default to voice or in-person communication over email when possible.
Spoken interaction activates broader neural networks than written communication.
Choose a daily “anchor moment” to call or text a friend or loved one.
Even small check-ins and interactions can have a positive impact on your brain health. Pick a moment, like brewing your morning coffee, to call someone you care about to check in.
When you learn something new, share your main takeaway with a coworker or friend.
“Learning by teaching” strengthens memory by requiring you to organize and retrieve information.
Make a personal connection with someone you might otherwise pass by and take for granted.
Everyday small conversations matter, and a mix of relationship types is linked to better wellbeing.
Greg Beyer is Head of Content Development at Thrive Global, where he oversees a content team that delivers Thrive’s signature mix of cutting-edge science, engaging storytelling, and actionable Microsteps to audiences around the world.
Prior to joining Thrive in 2017, he spent six years at The Huffington Post in a wide-ranging editorial leadership role. He is a graduate of Colgate University and Columbia University’s Graduate School of Journalism, and his work has appeared in The New York Times and The Wall Street Journal, among other publications.