In our constantly connected world, where notifications ping, multitasking is glorified, and our to-do lists seem endless – it’s no wonder many of us struggle to focus or remember what we walked into a room for. But the good news? Memory and concentration are muscles that can be strengthened with a few intentional lifestyle tweaks.

Here’s how to give your brain the love and support it needs to perform at its sharpest.

Eat like you love your brain

Your brain thrives on nourishment. Omega-3 fatty acids (found in salmon, sardines, walnuts, and flaxseeds) help maintain healthy brain cells, while antioxidants (in berries, dark chocolate, and leafy greens) protect against cellular stress. For an extra brain boost, include foods rich in choline – like eggs and lean meats – which are vital for memory and learning.

Pro tip: Try starting your morning with a smoothie packed with spinach, blueberries, and chia seeds for a mental lift that lasts all day.

Move to think better

Exercise doesn’t just benefit your body—it’s one of the most powerful tools for brain health. Physical activity increases blood flow to the brain, supports neurogenesis (the creation of new brain cells), and improves mood and alertness. Even a 20-minute brisk walk can make a noticeable difference in concentration levels.

Think of it as a “brain workout” every time you lace up your trainers.

Sleep is the ultimate brain luxury

If you’ve ever felt foggy after a late night, you already know how crucial sleep is for cognition. Deep and REM sleep help your brain process memories and reset neural pathways for the next day. Adults should aim for 7–9 hours nightly—ideally at consistent times—to help your mind stay sharp.

Pro tip: Avoid screens at least 30 minutes before bed and create a calming pre-sleep ritual—think herbal tea, journaling, or gentle stretching.

ALSO SEE: What is core sleep and why it’s needed to classify a good nights rest

Mater the art of mindfulness

Mindfulness and meditation aren’t just buzzwords – they’re backed by neuroscience. Regular meditation has been shown to increase grey matter density in brain regions tied to memory and attention. Even 5–10 minutes daily can improve your ability to focus and retain information.

Start simple, try the “5-4-3-2-1” grounding technique when you feel distracted – acknowledge five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Flex your mental muscles

Just like your muscles, your brain loves a good challenge. Crosswords, puzzles, word games, and learning new skills or languages can help strengthen neural connections. Apps like Sudoku can enhance cognitive flexibility and memory recall.

Less stress, remember more

Chronic stress floods your body with cortisol, a hormone that can damage memory-forming brain cells over time. Creating balance through relaxation, breathing exercises, or spending time in nature can help protect your brain’s ability to focus and remember details.

Try a daily “mental reset” walk without your phone to quiet the noise and recenter your thoughts

Stay socially connected

Meaningful conversations and social interactions challenge your brain to process emotions, recall details, and think critically. Isolation can dull cognitive function, while connection sparks it. Schedule regular catch-ups with friends, or join a hobby group to keep your mind socially active.

Your relationships are food for your brain – nourish them as you would your body.

Boosting memory and concentration isn’t about finding one miracle hack – it’s about building small, sustainable habits that keep your mind active, nourished, and well-rested. Treat your brain like the incredible organ it is, feed it right, give it rest, and keep it curious.