I am far from perfect, but after a quarter century of studying the brain, the body, health and healing, I try to avoid these 5 things. It has made a massive difference for my brain/body and overall health!
1. Check email/social media right when you wake up
Can you say cortisol spike?
As your brain is transitioning from sleep to wakefulness, your brain waves (how fast or slow your neurons are firing) go from slow wave delta (sleep) → theta (dreamy/drowsy) → alpha (relaxed) → beta (most alert/thinking).
This is a precious transition, and if you immediately get on your device, you jolt your brain right into beta.
Email/social media activity also activates your sympathetic nervous system, starting your day off in a stressed state. Stress is one of the biggest risk factors for cognitive decline, so regulating your nervous system is really important.
What to do instead
Go screen-free for the first 30-60 minutes you are awake.
Take advantage of this transition when your brain is most susceptible to new ideas (in the theta/alpha state) to set your brain up for success. Practice gratitude, journal, set your mindset, do some meditation or breathwork, or recite affirmations.
2. Multitask
Your brain was not designed to do two things at the same time. Read that again.
When you attempt to multitask, your brain rapidly switches back and forth between tasks. This process causes stress, drains mental energy, increases errors, and ultimately takes longer than focusing on one thing at a time.
Think about a time when you tried to do multiple things at once—like being on a Zoom call while checking email or talking on the phone while watching TV—and missed important information. The truth is, you can’t do both simultaneously and perform either task well.
What to do instead
Single-task.
Do one thing at a time. If you are used to constant distractions and competing priorities, it may take some time to re-train your brain to focus on just one thing, but you can do it! Start small, set a timer for 10 minutes and work your way up for longer periods of uninterrupted focus.
3. Caffeine past noon
Consuming caffeine past noon can interfere with sleep, and sleep is the brain health equivalent to the fountain of youth.
Sleep is the only time the glymphatic system can remove waste and toxins that build up during the day. Studies have shown that when you are sleep deprived, those toxins build up and aren’t fully removed by subsequent nights’ sleep.
Getting better sleep can improve executive functions like problem-solving, planning, organization, decision-making, etc.
Protect. Your. Sleep. At. All. Costs.
What to do instead
If you’re hitting an afternoon slump, take a 20-minute power nap, drink water, get some sunshine, or take a walk to help increase alertness.
If you prioritize 8 hours of sleep each night, you’ll become less reliant on caffeine, and it will get easier.
4. Sit all day
Sitting is the new smoking.
Movement is one of the most protective factors for memory and cognitive function as you age. Exercise increases the number of synapses in the hippocampus (brain center for memory and learning), enhances long-term memory formation, and elevates the rate of gene expression for molecules associated with learning and memory (BDNF and serotonin).
What to do instead
If you have a desk job, take short breaks to walk around. Aim to move/stretch at least once every hour. Standing desks are also great.
Small, frequent breaks like taking a lap around the building or walking down the hall to get some water are the goal. You don’t have to train for a marathon (power to you if you want to, though). A daily 10-minute walk is a great place to start.
Regular movement and stretching are crucial, but if you’re experiencing persistent discomfort or mobility issues, chiropractic care can help address these concerns. Sports chiropractic, in particular, is designed to optimize your body’s function and prevent injuries related to repetitive strain or prolonged sitting.
Incorporating chiropractic adjustments and personalized exercise programs can complement your active lifestyle and enhance overall well-being.
5. Watch the news
News stations know the stories that capture attention are ones that involve fear, tragedy, and negativity. This type of content triggers the brain’s stress response (there’s the sympathetic nervous system again).
Staying in a constant state of fight or flight doesn’t bode well for your brain. Stress decreases creativity, impacts sleep quality, affects mood and empathy, and so on.
What to do instead
Change the settings. Choose when, where, how often, and what types of news you want to receive. Designate a particular time to get current on the topics that matter to you, and then turn off the notifications. Don’t check the news right when you wake up or right before you go to bed.
Small Changes, Big Impact
Adopting these simple yet powerful habits can transform your brain health, reduce stress, and enhance your overall well-being. Book an appointment today with Midtown NYC and Manhattan Chiropractor Dr. Robert Shire.