Break These 7 Habits to Protect Your Brain Health and Longevity
The habits we adopt in our daily lives can significantly impact our health, particularly our brain function and longevity. According to Dr. Daniel Amen, a double board-certified psychiatrist and brain-imaging researcher based in California, there are seven seemingly harmless habits that could be damaging your brain. These habits, if left unchecked, may even contribute to a shorter lifespan.
Understanding the Role of Habits
Habits are automated behaviors that often require little conscious thought. The prefrontal cortex (PFC) plays a crucial role in habit formation, acting as the brain’s executive center for critical functions such as planning and decision-making. A healthy PFC can help guide the adoption of beneficial habits, while a weaker PFC may allow negative impulses to take over, leading to the development of detrimental habits.
Dr. Amen emphasizes that once formed, both good and bad habits require similar energy to maintain. To break a bad habit, he suggests altering your environment to minimize triggers, seeking healthier alternatives, and practicing self-compassion during setbacks.
Seven Habits to Break for Better Brain Health
1. **Overcommitting Yourself**
Dr. Amen advises against saying yes to every request. Learning to pause and reply with, “I have to think about it,” can provide the necessary time to evaluate your commitments and reduce stress.
2. **Juggling Too Many Responsibilities**
Multitasking is a common practice, but it can diminish focus, memory, and decision-making ability. Dr. Amen explains that this approach heightens stress and anxiety. He recommends minimizing distractions to enhance productivity and mental clarity.
3. **Indulging in Ultra-Processed Foods**
Research indicates that ultra-processed foods, which can comprise up to 70% of the American diet, are linked to severe health issues such as obesity, Type 2 diabetes, and even premature death. “Eating unhealthy foods isn’t a reward — it’s a punishment,” Dr. Amen states, urging individuals to consume foods that promote health and well-being.
4. **Leading a Sedentary Lifestyle**
A lack of physical activity can reduce blood flow to the brain, which is associated with a higher incidence of mental health issues like depression and ADHD, as well as being a leading imaging predictor of Alzheimer’s disease. Engaging in regular exercise can enhance blood circulation, uplift mood, and sharpen focus.
5. **Using Toxic Personal Care Products**
Many personal care items contain harmful chemicals, including parabens and phthalates, which may disrupt hormonal balance and contribute to symptoms such as fatigue and brain fog. Dr. Amen recommends checking products with apps like Think Dirty to identify and discard toxic items.
6. **Sticking Rigidly to the Same Routine**
“Stopping learning is like a death knell for your brain,” asserts Dr. Amen. Regularly engaging in new activities and learning experiences is imperative for maintaining cognitive health and memory.
7. **Engaging in High-Risk Activities**
A study conducted in 2025 revealed that approximately 3.3% of adults in the United States reported experiencing a traumatic brain injury within the past year. Dr. Amen advises wearing helmets while biking, using handrails on stairs, and avoiding distractions, such as texting while driving, to mitigate the risk of head injuries.
By addressing these habits, individuals can take proactive steps towards preserving their brain health and potentially extending their lifespan. Awareness and modification of daily behaviors are crucial in fostering a healthier and more fulfilling life.
