As 2025 concludes, attention is turning to proactive steps for maintaining brain health heading into 2026. Experts are increasingly emphasizing that mental and cognitive well-being require consistent, achievable practices – and that even small changes can yield critically important benefits. This article compiles recently-shared recommendations, ranging from increased physical activity and mindful decluttering to prioritizing sleep and fostering social connections, offering practical guidance for a sharper, healthier year ahead.
As 2025 draws to a close and another busy holiday season ends, it’s a good time to consider brain health. Could it use some attention? Simple steps can help maintain and improve mental and cognitive well-being throughout 2026.
Experts shared a range of recommendations this year on how to practice self-compassion, stay alert, improve sleep, and reduce reliance on smartphones. Here’s a look at some of the most impactful advice.
Regular physical activity is consistently linked to improved mental and cognitive health at all ages. Research shows that staying active as we age can help lower the risk of dementia.
A recent study found that among adults at risk of Alzheimer’s disease, those who took more daily steps experienced less cognitive decline over a nine-year period. Individuals walking between 5,001 and 7,500 steps showed the most significant benefits, but even those averaging 3,001 to 5,000 steps per day experienced a slower rate of decline compared to more sedentary individuals. More details on the study are available here.
If your home – and your mind – feel cluttered, a gentle decluttering session could help. You don’t need to overhaul the entire space; simply choosing a problem area and dedicating time to organizing it can be beneficial.
This type of small-scale renovation can provide the sense of control many people seek when thinking about organization, offering a lighter mental load and a satisfying before-and-after result. “Sometimes you just need a little control in a world that feels chaotic,” says Tara Bremer, a professional home organizer in Birmingham, Alabama. “If it’s a junk drawer, become the boss of that junk drawer.”
Do you find yourself empathetic towards others but overly critical of yourself? You might benefit from a dose of self-compassion.
The next time you notice self-critical thoughts, try taking a compassionate break. First, acknowledge your emotions. Then, consider what you need most in that moment. Do you need understanding? Forgiveness? A comforting message? Say something kind to yourself: “It’s okay to feel this way” or “You’re doing the best you can.”
“Super-agers” – individuals over 80 who possess memory capabilities comparable to those 20 or 30 years younger – don’t share a magic diet, exercise routine, or medication. The one common thread is “how they view the importance of social connections,” according to Sandra Weintraub, a professor of psychiatry and behavioral sciences at Northwestern University’s Feinberg School of Medicine. “And in terms of personality, they tend to be extroverted.” Learn more about the characteristics of super-agers here.
While super-agers may also have other factors working in their favor (genetics and brain structure can play a role), simply talking to a friend is good for everyone.
“People who socialize more are more resilient to cognitive decline as they age,” reports Ben Rein, a neuroscientist and author of Why the Brain Needs Friends.
Struggling with focus? Take a break in nature. Studies have shown that being outdoors improves attention, creativity, and mood. Researchers believe this may be because being surrounded by trees, water, rocks, and other natural elements is “softly fascinating,” allowing the brain to rest and recharge without becoming bored.
In a study published last year, participants who walked in a forest performed better on cognitive tests than those who walked on a medical campus. The development underscores the growing body of research on the benefits of nature for mental wellbeing.
The forest group also exhibited reduced brain activity immediately after the walk, followed by sharper spikes while performing an attention task. This suggests the brain rested “and then recovered with greater efficiency and strength than ever after exposure to nature,” says Amy McDonnell, a postdoctoral researcher at the University of Utah who led the study.
Clare Morell, author of The Tech Exit, recommends designating one day a week to disconnect from your phone. If you receive a call, check who it’s from in case of an emergency. Otherwise, the phone should remain out of reach.
Dr. Jason Nagata, a pediatrician and associate professor at the University of California, San Francisco, suggests establishing more physical barriers with technology. For example, prioritizing swimming for summer workouts, as a pool is naturally a phone-free zone.
Freya India, author of the Substack newsletter GIRLS, recommends setting an ambitious goal and a deadline to achieve it. One idea: invite friends to dinner before you know how to cook. With the date looming, your free time will be filled with preparation and practice, leaving less room for mindless scrolling.
Older adults with hearing loss have a higher risk of developing dementia. Scientists believe this may be because the part of the brain that processes hearing is close to the area responsible for memory, and with less stimulation, that region can atrophy. Individuals with hearing loss also tend to isolate themselves from social activities that could keep their minds engaged.
“To protect the brain’s ability to process sensory signals, use earplugs or hearing protection against loud noises when exposed to loud sounds,” says Dr. Elizabeth Bevins, a neurologist at UC San Diego Health. Additionally, individuals over 50 and anyone frequently exposed to loud noises should get a hearing test every one to three years, she adds.
Almost all sleep is good for the brain, but scientists believe two stages – deep sleep and REM sleep – are particularly important for cognition and restoration.
During deep sleep, the brain’s cleaning system activates, removing molecular waste. REM sleep is when the brain processes emotions and new information gathered during wakefulness, storing it for long-term memory.
Prioritizing sleep hygiene can help improve overall sleep quality, including deep and REM sleep. Experts recommend getting enough sleep each night and trying to go to bed and wake up at the same time every day.
If falling asleep is a problem, a simple activity called “cognitive shuffling” might help.
To implement it, choose a random word, such as “Pluto.” Then, think of as many words as you can that start with the same letter, for example: “Papa, beach, cucumber.” Spend about a second visualizing each word.
When you can’t think of any more words with “P,” move on to the next letter of the original word (in this case, “L”) and do it again.
The task is designed to distract from thoughts that might prevent sleep, without overactivating the brain.
By Christina Caron and Dana G. Smith.
