7 Science-Backed Brain Habits To Get Smarter Every Day
By Roshni Chakrabarty
Whether you're preparing for exams, learning a new skill, or just trying to stay sharp, building the right habits can transform your brain's performance.
These seven habits from different places around the world that are simple but incredibly effective:
Sleep isn't optional -- it's brain fuel. Students who sleep 7-9 hours consistently perform better on memory, attention, and logic tasks. According to AIIMS, poor sleep reduces focus and increases mental fatigue.
1. PRIORITISE QUALITY SLEEP
A brisk 20-minute walk or light workout increases blood flow to the brain and improves mood and cognition. In Japan, schools often integrate daily physical activity to support academic performance.
2. MOVE YOUR BODY EVERY DAY
Omega-3 rich foods like walnuts, flaxseeds, and fish can boost memory and protect brain cells. A Harvard study also found berries and leafy greens improve brain ageing and retention in young adults.
3. EAT BRAIN-FRIENDLY FOODS
Mindfulness lowers stress, improves concentration, and enhances emotional control. Thailand promotes mindfulness in classrooms, helping students regulate anxiety and increase academic focus naturally.
4. PRACTISE MINDFULNESS OR MEDITATION
Even mild dehydration can impact focus and short-term memory. In German schools, students are encouraged to drink water regularly. Aim for 6-8 glasses daily for optimal brain function.
5. STAY HYDRATED THROUGHOUT THE DAY
Constant screen time causes cognitive fatigue and lowers productivity. South Korean schools now use 'digital detox' breaks to help students refresh their mental energy and reduce digital burnout.
6. TAKE REGULAR SCREEN BREAKS
Neuroplasticity, or your brain's ability to grow, is stimulated by learning. In Finland, students explore different subjects daily, even outside the curriculum. Pick up a new fact, skill, or challenge every day.
7. LEARN SOMETHING NEW DAILY
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