Brain-Stimulating Activities

• Set aside 20–30 minutes, 3 times this week, to learn something new (language app, game, craft, music).
• Rotate through different puzzles (crosswords, Sudoku, logic, word games).
• Practice one memory technique daily:

Physical Activity for Brain Health

• Aim for 150 minutes of moderate activity this week (walking, cycling, dancing).
• Do two strength sessions (sit-to-stands, resistance bands, wall push-ups).
• Add balance/flexibility practice 2–3 times (yoga, Tai Chi, or basic drills).
• Fit in “activity snacks” before meals or during screen time.
• Place walking shoes or light weights where you’ll see them as reminders.

Nutrition and Hydration

• Add one brain-friendly food daily (leafy greens, berries, fatty fish, olive oil, nuts, beans).
• Build one “brain bowl” this week: greens + whole grain + beans + veggies + olive oil.
• Swap one sugary drink for water, tea, or sparkling water.
• Prep easy grab-and-go snacks (nuts, fruit, yogurt, hummus with veggies).
• Keep a water bottle nearby and sip throughout the day.

Sleep for Memory

• Stick to a consistent sleep schedule—same wake/sleep times daily.
• Create a 30–60 minute wind-down routine (dim lights, stretch, music, reading).
• Make your room sleep-friendly: cool, dark, and quiet (use blackout curtains or white noise if needed).
• Avoid screens for 1 hour before bed; limit late caffeine or heavy meals.
• If you snore loudly or wake unrefreshed, talk to your doctor about sleep apnea.