5 PROVEN HABITS THAT WILL HELP MAKE YOUR MIND

STRONGER
Just like we need to train our bodies, we also need to build up our mental power. Let’s take a look
at five habits science says can make your mind stronger and how you can apply them in your own
life.

Contents
1. Make sure you get enough sleep
Sleep deprivation has become the normal state for many people who spend weeks, months, or
even years in a constant state of fatigue. If you are not getting enough sleep on a regular basis,
you are weakening your mind. Sleep deprivation has an effect on our cognitive performance. It
affects memory and attention. Higher brain functions, like the ability to make good decisions, can
also be impaired. Your risk of experiencing a bad mood also increases when you are lacking sleep.
Even if you experience small amounts of sleep deprivation, if this occurs on a regular basis, it’s
likely to affect you significantly.

What to do: Make sleep a priority. Adults should get7-8 hours of sleep on a regular basis, so try to
ensure you are getting the hours you need. Even if this reduces the quantity of the time you have
to devote to your work or projects, it certainly increases the quality of your work and enhances
your cognitive abilities.
2. Meditate daily
Meditation is a practice that is gaining traction not only among people interested in spirituality but
also among neuroscientists. Many studies have considered the benefits of meditation and there is
evidence to suggest that this practice makes our minds stronger. Both long-term and short-term
meditation are linked to reduced fatigue, improved working memory, boosted attention, and
better executive functioning.
What to do: Integrate meditation into your daily life. Even 10 minutes of meditation are better
than none. The benefits of meditation for your mind are likely to appear pretty quickly and
become more enhanced the more you practice. Mindfulness meditation is a great option with
many scientifically proven benefits for your body and mind.
3. Walk as often as you can
Walking can be a simple way to boost your cognitive performance. On one hand, it offers exercise,
which is good for both body and mind. Walking has also been proven to help increase creativity,
especially when walking outside. Walking can be a useful habit to have when you want to solve
problems or think more effectively.
What to do: If you feel stuck on a problem or want to improve your flow of ideas, take a walk
outdoors. If you make a habit of it, you are also likely to feel the benefits of exercising more. If you
can’t go outside, walking indoors can have a positive effect too.
4. Always eat breakfast
We often skip breakfast because we are in a hurry. However, eating breakfast provides an
advantage in terms of memory, attention, motor skills, and executive function. Eating breakfast is
a good habit for adults and children to have.
What to do: Try to eat breakfast, even if you are rushing to work. It’s better for your health and
also makes your mind more prepared for the challenges of the day. It is also likely to benefit your
body as well as your mind.
5. Do puzzles
Crossword puzzles, cognitive training, and other exercises can help you strengthen your mind. A
good idea is to follow a varied cognitive training program that includes different types of exercises,
however, puzzles also show benefits for different situations. For example, a study found the onset
of memory problems associated with dementia were delayed in people who did crossword
puzzles. Puzzles also have been linked to increased mental flexibility.
What to do: Find a comprehensive cognitive training program or a type of puzzles you enjoy. Do
puzzles during your commute or during other moments of your day, integrating this habit into
your routine. Puzzles can be a more challenging and beneficial way of spending quick periods of
downtime than browsing social media.