Amen University
If you’ve ever stared blankly at your to-do list or felt like your brain was running on low power, you’re not alone. The good news? Your brain has incredible potential to grow stronger and sharper—if you give it the right fuel and habits.
Too often, everyday routines and unnoticed choices drain mental energy, leading to memory slips, mood changes, or restless nights. But with a few science-backed strategies, you can begin to reverse that trend.
In this blog, you’ll discover 11 practical, brain-boosting tips to help you stay focused, energized, and mentally resilient—without the guesswork.
1. Fuel Your Brain with Quality Nutrition
Nothing lights up your mind like quality fuel. What you eat determines how much energy you have, how clear your mind is, and how well you sleep. For example, a 2020 study found omega-3 supplementation improved cognitive function in older adults with mild cognitive impairment.
Diets rich in omega-3s are proven to enhance memory and cognition, which can include:
● Fatty Fish (salmon, mackerel, sardines, trout): Rich in DHA and EPA, these omega-3s help build brain cell membranes and improve memory.
● Walnuts: A handful provides alpha-linolenic acid (ALA) , vitamin E, and polyphenols that protect against age-related cognitive decline.
● Flaxseeds: Ground flax delivers ALA and lignans, reducing inflammation and supporting steady brain energy.
● Chia Seeds: Packed with ALA and fiber, chia seeds help stabilize blood sugar and sharpen focus.
● Seaweed and Algal Oil: Plant-based sources of DHA, ideal for vegans seeking ways to improve brain function.
It can help to avoid the worst brain foods whenever possible to get a fresh start in your diet. These brain healthy foods are a great way to boost brain performance and nourish neuronal connections that keep you sharp, energized, and ready for the days ahead.
2. Prioritize Sleep for Cognitive Reset
Think of sleep as your brain’s nightly spa time. Sleep clears out toxins that build up in the brain during the day, including beta-amyloid proteins linked to Alzheimer’s disease. That’s because sleep deprivation impairs attention, working memory, and executive function.
Adults need a minimum of seven to nine hours of quality sleep for optimal brain performance; however, nearly one-third of Americans chronically miss that mark. Without enough rest, your focus, memory, and decision-making suffer and continue to deteriorate.
Prioritizing quality sleep is one of the simplest brain health hacks to boost brain performance. You can start by making a cozy sleep hygiene routine you look forward to doing every night.
First, start by choosing a consistent bedtime schedule. Second, make sure you create a cool, dark room that can quiet your mind. Finally, add some aromatherapy and/or a cool air humidifier to stay calm and hydrated through the night. It’s one of the easiest ways to improve brain function naturally with huge payoffs.
3. Move Your Body, Sharpen Your Mind
Exercise is a brain-boosting tip that may be well known but is often overwhelming for those with busy schedules. This is when you need to find fun activities that work for your schedule. You can start trying simple activities like:
● Walking (get 30 minutes per day with natural sunlight for added vitamin D bonus)
● Yoga (stretching and pressing your body gently can help everything from blood flow to bowel movement to stress levels)
● Dancing (if you like to feel like you’re not exercising at all, check out a local dance class at any level of experience)
● Swimming (if you’re favorite element is water, staying cool in the pool can improve cardio and endurance)
● Gardening (with added therapeutic benefits, learning to grow a garden of fresh foods or flowers can reduce stress while improving your meals and living space)
Regular aerobic activity increases BDNF (brain-derived neurotrophic factor), which fosters brain cell growth. A 2022 study in PNAS showed that just six months of moderate exercise increased hippocampal volume in older adults, which improved memory.
4. Practice Mindfulness to Focus Your Thoughts
Meditation and mindfulness act like strength training for your brain, strengthening its ability to stay calm and flexible in changing circumstances. With regular practice, they reduce stress hormones, improve attention, and give you the mental clarity to boost brain performance throughout the day.
A recent meta-analysis found mindfulness training significantly improved attention, memory, and processing speed. Just 10 minutes of daily practice can lower stress, clear mental clutter, and naturally boost your brain’s focus and resilience.
5. Train Your Brain Like a Muscle
Did you know that you can do mental workouts to stimulate neuroplasticity? You can do this with simple yet challenging activities once a day to build on more positive habits. For example:
➔ Crossword puzzles
➔ Scrabble
➔ Learning a language
➔ Playing an instrument
➔ Creative hobbies like crocheting, painting, or writing short stories
Learning a new skill builds new neural pathways, even in older adults, so incorporating any of these into your routine can improve brain function while having fun.
6. Manage Stress with Rituals
Chronic stress shrinks your brain’s prefrontal cortex and hippocampus, hindering memory and self‐control. On the flip side, stress-management techniques can help reverse the effects. Find what works for you, which could include deep breathing, journaling, or short walks throughout the day.
A 2023 study found that daily deep breathing significantly lowered cortisol levels by over 30 percent and glucose fasting levels by almost 15 percent in just six weeks.
7. Cultivate Social Connection
The truth is we are hardwired for connection, and having a trusted circle of people can improve your outlook on life. A 2023 study found social isolation increased dementia risk by 50 percent and loneliness has been linked to faster decline in memory and executive function.
Staying connected with friends, family, or community groups is a meaningful way to boost your brain while nourishing your soul.
8. Do Regular Brain Check-Ins
It’s important to track your sleep, mood, nutrition, and energy. Research shows that self-monitoring boosts adherence to healthy habits when targeting specific behaviors like physical activity. Using simple trackers lets you see what works and adapt for your unique brain.
9. Embrace Nature and Sunlight
Natural light and time outdoors are underrated brain boosters. Sunlight helps your body produce vitamin D, essential for neurotransmitter synthesis. A 2020 study found that people with low vitamin D had poorer cognitive performance.
Even a 20-minute walk outside can lower rumination and improve your mood. So next time you’re stuck on a problem, step outside and your brain will thank you.
10. Power Down Screens to Recharge
We’re all tethered to our digital screens throughout the day. Unfortunately for us, too much screen time drains attention, disrupts sleep, and fragments thinking.
Research shows high media multitasking was linked to reduced working memory and task-switching control. Setting tech boundaries such as device-free mornings or offline weekends can recalibrate focus and restorative rest. This is one of the most accessible ways to boost brain performance pretty immediately.
11. Cultivate Purpose and Positive Meaning
Living with purpose and turning your pain into purpose can fuel resilience and brain health. According to findings in a 2025 study, meaningful activity can reduce depression and increase cognitive longevity by nearly 30 percent, especially in older adults. Enjoy the journey as you find ways to do things that matter to you and see how your brain lights up to make it happen.
To start boosting your brain, choose one of more of these strategies to implement into your life. With these evidence-backed, brain-boosting tips, you’re stepping onto a thriving path of enhanced focus, energy, resilience, and meaning. And with every mindful choice, you’re teaching your brain to flourish on your terms.
If you want to learn more about how to increase brain power, sign up for Amen University’s Brain Warrior’s Way course. Presented by psychiatrist and brain health expert Dr. Daniel Amen and bestselling author Tana Amen, this online brain health course will help you discover how to supercharge your focus, mood, and resilience—so you can excel in all areas of your life.
