6 surprising habits that secretly harm our brain every day

It’s easy to slip into habits that seem harmless. But, we might not even realize when these simple habits start to harm our brain health. While many of us focus on physical fitness, our brain bears the consequences of our daily choices, even those that seem innocent. From spending hours on our phones to skipping essential nutrients, our routines could have a bigger impact on our cognitive well-being than we realise. Here are 6 surprisingly harmful habits for our brain health and tips on how to make healthier swaps.

Many of us are glued to our phones, scrolling through social media, checking messages, and reading news. However, long screen time can strain the brain. A study published in the journal “Frontiers in Psychology” suggests that excessive phone usage impacts attention span, while also increasing stress levels due to information overload. Constant exposure to screens, especially before bed, can even affect sleep quality, further impacting brain function and mental clarity. Try to take frequent breaks, set phone-free times, and wind down without screens to give your mind a break.

Reaching for comfort foods or cravings is tempting but might be harming our brains in the long run. Sugary snacks, fried foods, and processed items cause spikes in blood sugar, which can increase inflammation—a known factor in cognitive decline. Research published in the journal “Nutrients” in 2015 has linked diets high in sugar and trans fats to poorer memory and lower concentration levels. Add brain-boosting foods like leafy greens, nuts, and omega-3-rich fish to nourish our brain while keeping cravings in check.

Our brains thrive on challenge, curiosity, and new information. When we stop learning, the brain’s cognitive abilities slowly start to dull, much like unused muscles. Constantly doing mentally stimulating activities strengthens neural connections, helping delay cognitive decline. Reading, learning a new language, picking up a musical instrument, or even engaging in brain games can keep your mind sharp and youthful.

Physical activity isn’t just for the body—it’s crucial for the brain too. Studies show that regular movement increases blood flow to the brain, improving memory, focus, and mood. However, long hours of sitting, especially without breaks, can lead to reduced mental clarity and increased risk of cognitive decline over time. Add short walks, stretches, or desk exercises into your day to keep both your brain and body engaged.

Sleep isn’t a luxury; it’s very much necessary for brain health. When you don’t get enough quality sleep, the brain struggles to process information, consolidate memories, and clear out toxins. Chronic sleep deprivation has been linked to slower mental processing and increased risk of neurodegenerative diseases like Alzheimer’s. Aim for 7-8 hours of uninterrupted sleep each night, and establish a calming bedtime routine to help your mind and body wind down.

We often think multitasking makes us more efficient, but it’s actually overwhelming for the brain. Trying to juggle multiple tasks at once splits focus and hampers our ability to retain information. As per Brown Health University, constant multitasking can reduce productivity and harm cognitive function in the long run. Instead, try focusing on one task at a time, fully immersing yourself, and giving your brain the mental clarity it needs to function at its best.