Ten Ideas to Jump Start Your Brain Health in the New Year

On average, we abandon nearly two-thirds of our New Year’s resolutions—whether it’s eating fewer carbs, exercising daily, losing weight, saving money, reading more, or spending more time with family—by the end of January.

Often, our goals are either too lofty or overly rigid, leaving little room for real life. Highly specific targets, like saving a fixed percentage of our income, or inflexible routines, such as going to the gym every day at 6 am, can make resolutions difficult to sustain.

Instead of repeating the usual cycle, let’s consider a more brain-healthy approach—one that jump-starts the new year by supporting our whole being and strengthening the mind-body connection.

A Good Start to Supporting Brain Health

Consider some of these possible brain-health boosting ideas to jump-start your New Year. Adjust them to fit your own needs and lifestyle.

1. Green makes us happier

Buy some seeds or a plant and add a touch of greenery to your front or back porch, or a kitchen window. Simply gazing at greenery can help us feel calmer and renew our focus in the moment.

2. Music for the ears

Create a playlist of 20 songs to play while you’re getting ready for work, school, or volunteering. Choose songs that bring back great memories (for example, Girls Just Wanna Have Fun reminds me of my college days).

3. Spread kindness—it’s infectious

Interact with someone you don’t know. Hold the door open, compliment their sweater or running shoes, or simply wish them a good day. Putting a positive spin on the day for a stranger can result in them “paying it forward.” With an extra bounce in their step, they may compliment the next person they see in the elevator, smile at someone on an errand, or brighten another person’s day.

4. Ignite cognitive efficiency

Try tidying up for just 5–10 minutes a day. Pick any spot in your home, office, car, or backpack and organize papers, throw away trash, or discard no-longer-needed notes or receipts.

Cleaning up can enhance our mood, help us feel more in control of our environment, allow us to enjoy our space, and reduce anxiety. For me, filing papers or tackling the “to-shred” pile brings instantaneous satisfaction.

5. All-about-me day

Pick one day each month to stay home, stay in your PJs, read a book, watch your favorite shows, make a healthy meal you love, call old friends, enjoy a longer walk (alone or with your mate), and take the pressure off expectations to run errands or entertain others. An “all-about-me day” can help restore and renew your energy, supporting both mental and emotional well-being.

6. Chicken soup for the soul

Popularized in the 1990s, the saying still holds true—we all need comfort, nourishment, and a dose of hope. Since it is winter, plan a meal centered around your favorite soup. Take time to reflect. Who and what bring you comfort? How can you better nourish or care for yoursel

7. No-technology office hours

Choose at least one to two hours a week to tackle tasks at home or related to life or work without technology—no phone or computer. You might sort through old photos, review holiday cards and handwrite one or two letters to friends who live far away, or wander your yard to identify spots that could use gardening or a new plant. Recently, I sorted old flower vases, cut roses and trimmings from the yard, and made mini bouquets for my graduate students. Doing something tech-free increases our attention span and allows us to be more creative.

8. Collect trash

We all pass areas in our neighborhood that seem to have become dumping zones for trash—whether from wind, traffic, or other causes. Grab one or two large bags, put on gloves, and collect litter in your local area, then dispose of it in a nearby dumpster. A little help for our environment goes a long way. On Mother’s Day, my son and I collected 17 large trash bags, and it felt so good to accomplish so much in a short time.

9. Citrus splurge

Many of us fall short of drinking the recommended 6 to 8 cups of water per day. Try buying a lime, lemon, or orange, slice it up, and add it to your daily water. This small splurge can inspire us to drink more water, and hydration is key for overall brain health, focus, and energy.

10. Sunrise & sunset

Take time to view a sunrise and a sunset (perhaps on different days) in your local neighborhood or near a favorite spot—the beach, mountains, or desert. Take photos with your cell phone and collect your favorites to share with friends. The beauty of a sunrise or sunset never ceases to amaze me. Todays was pale pink and blue, like stripes on a baby blanket—and that was at 6:10 am!

About the Brain Wellness & Lifestyle Program

The Brain Wellness & Lifestyle program at Pacific Neuroscience Institute offers virtual and in-person, individual and group sessions. Our expert team, including brain health training specialists, addresses lifestyle interventions designed to support and optimize your brain health.

Contact us to learn more about our services:
lifestyle@pacificneuro.org | 213-344-2037
1301 20th St. #100, Santa Monica, CA 90404