6 Everyday Habits That Help Keep Your Brain Sharp

Rituals you may already have will help keep your mind and body healthy as you age.

Eating right and getting in daily movement are important pieces in maintaining physical health as we age. But there are also things we should be doing to work our minds and stay mentally sharp as we age. The good news? The same habits that you’re likely already doing to keep your body healthy also protect your brain. And, it’s not all about diet and exercise — connecting with your community and caring for your pets help keep your mind sharp while you have fun. Here are six everyday habits that improve cognitive function. 

What You Should Know About Habits and Brain Health

Research suggests that healthy habits we associate with physical wellness can also be a major boon to our brains. Studies point to consistent exercise as one major way to help ward off dementia and boost memory and decision-making skills.

It’s not about making drastic changes, but about being consistent. Making lasting lifestyle changes can be hard, so don’t go all-out and then burn out. Instead, start by picking one or two small habits you can build on, like implementing post-dinner walks to help you reach physical activity guidelines. Once the habit is established, you can walk further or try a different mode of cardio, and incorporate strength training — supporting your physical and mental health. 

Going Deeper: 6 Brain-Supporting Habits

As we age, it’s common to have slight changes in memory, according to Harvard Health. However, misplacing your car keys often or forgetting names or words can be frustrating. That’s why incorporating healthy habits throughout your life to help keep your brain sharp is important.

1. Move regularly — A 2025 study published in JAMA Network Open found that those who were most physically active in midlife and late life had up to a 45 percent lower risk of developing dementia compared to their counterparts who logged the least physical activity. Studies also suggest that in people who exercise, the parts of the brain responsible for thinking and memory are larger than in the brains of those who are sedentary, according to Harvard Health. Aerobic exercise — walking, swimming, running, cycling, or dancing — looks especially protective as you age. Good cardiovascular health seems to help, too: one study of nearly 36,000 adults tied healthier hearts to healthier brain-aging markers, like less white-matter damage and larger brain volume. Current physical activity guidelines say you should aim for about 150 minutes of moderate aerobic exercise (like jogging or brisk walking) plus two strength training days a week.
2. Protect your sleep — During sleep, the brain (and body) are restoring and repairing from the day. Getting good quality sleep — and enough of it — helps enhance your cognitive performance and it’s when new information gets stored into your long-term memory, according to University of Utah Health. For adults, it’s recommended to get at least seven hours of quality, uninterrupted sleep per night. This is easier said than done, so establishing a consistent nightly routine can help you wind down. Getting outside during the day, or using light-therapy lamps during winter months can help support your circadian rhythm. 
3. Eat a balanced diet — A well-balanced diet is one of the most important ways you can support your overall health. Eating a mix of protein, fat, and carbs, can help support heart health, reduce risk of stroke, diabetes, certain cancers, and more. Plus, you’ll be getting in brain-supportive nutrients like omega-3s, B vitamins, iron, and fiber. A plant-based diet rich in whole grains, fruits, veggies, and legumes can also help stave off dementia, according to a 2026 study published in Neurology. Plus, green leafy veggies like kale and spinach are rich in brain-supporting nutrients like vitamin K and beta carotene, according to Harvard Health. Drinking coffee and caffeinated tea may help with focus and short-term cognition. Research-backed patterns include the Mediterranean, Nordic, DASH, Okinawan, and MIND diets, which center around fruits and veggies, whole grains, and lean protein while limiting sugar and salt.
4. Volunteer — A 2025 study found that putting in about two to four hours of helping a week was consistently linked to real cognitive benefits, including slower decline, compared to not pitching in at all. And, it doesn’t have to be anything too formal — it could be as simple as assisting a friend with a home cooked meal or driving someone to their medical appointments. What’s more, volunteers scored higher on memory and thinking tests than non-volunteers in a recent study published in Alzheimer’s & Dementia. Other options to help you get started include local nonprofits, libraries, and animal shelters.
5. Lean into hobbies — Picking up a new hobby or picking back up an old hobby you love is a great way to boost your mood and your memory (and a good reason to trade some passive screen time for something more active). Regularly engaging in mental stimulation you enjoy can help support your memory and slow the brain’s aging. Some hobbies, like playing a musical instrument, may even help the brain form new connections and boost your working memory. Playing games, a favorite hobby of many, has been shown to support both short- and long-term memory, and healthy brain aging. Engaging hobbies are linked to lower risk of serious cognitive decline.
6. Care for animals — Pet ownership can help keep your brain sharp, according to a 2025 study published in Scientific Reports. Researchers found that dog owners had a slower decline in memory while cat owners better retained the ability to easily produce words. Overall, animal interaction is tied to more social contact and lower risk of depression, anxiety, and isolation. No pet? Volunteering at a shelter folds two habits into one.

The Takeaway

Making small changes to your daily health habits will support your body and mind. Getting — and staying — physically active will help keep your mind sharp, and starting small is the best way to do it. Pick one habit, like a post-dinner walk or a ritual to support a consistent bedtime routine, and build on it as you make small changes toward your goal. Once you’ve mastered one goal, you can add another brain-boosting habit to your routine.

Bottom Line

Healthy habits, like focusing on a whole-food diet and getting enough physical activity help support brain and body health. While it’s important to remember these habits can’t guarantee cognitive health, implementing a routine to support your brain (and body) is key to healthy aging.