If you’ve ever walked into a room and completely forgotten why you’re there, you’re not alone. Most of us laugh it off, but the truth is, some of our everyday habits are wrecking our brain health and our memory. Today, I want to share 5 bad habits to stop that are totally destroying your memory.
Look, I’m not perfect. I think we all have some bad habits that we know we must quit/stop, but it’s hard, right? I mean, I smoked for almost 50 years before I finally gave it up again this year, hopefully for good.
I also quit sugar. Guess which one was the hardest to quit. If you said sugar, you’re right. You can find out how much quit journey went in this video from my YouTube channel.
The sad part is, we know these habits are destroying our health, whether it be our physical health, mental health or brain health. But it’s really hard to quit them.
Hard, but not impossible. Where there’s a will, there’s a way, right? We’re going to go through the bad habits to stop, how they are hurting you and how to stop them. Let’s dive in.
5 bad habits to stop right now
Here are the 5 bad habits to stop right now that can significantly improve not only your brain health but your physical and mental health too!!
Try knocking off one at a time. Make a plan and focus on the first bad habit before moving on to the next one, but make sure to at least make a plan for all of them.
Skipping Meals or Eating Junk All Day
Your brain runs on nutrients the same way your car runs on fuel. When you skip meals or grab whatever’s easiest, like processed snacks – aka, junk food, your blood sugar fluctuates and your brain doesn’t get the steady flow of energy it needs to think clearly.
Why it damages memory: Low blood sugar and poor nutrition can make it harder to focus and retain information. Over time, diets high in sugar and refined carbs can even increase inflammation in the brain, which leads to early-onset dementia and a high risk of Alzheimer’s.
How to fix it:
Start your day with protein and healthy fats such as eggs, avocado toast, or Greek yogurt with fruit. Snack smart with nuts, hummus, or veggies instead of chips or sweets.
When grocery shopping, always bring a list with you, never shop on an empty stomach and stay in the outside aisles. That’s where all the healthy foods are.
You might really like this anti-aging grocery list.
Not Getting Enough Sleep
We’ve all heard that sleep is important, but it’s not just about rest – it’s about getting a solid 7-9 hours of sleep a night. When you don’t get enough good sleep, your brain doesn’t get a chance to rest and reset. It’s harder to think clearly, focus, and remember things when you’re tired and running on empty.
Why it damages memory: Chronic sleep deprivation messes with your short and long-term memory. You might find yourself forgetting appointments, misplacing items, or feeling like you have brain fog. It’s because you do!.
How to fix it:
Aim for seven to eight hours of sleep. Create a bedtime routine that is quiet and zen-like. Dim the lights, turn off the screens an hour before bed, and maybe sip a cup of herbal tea.
If your mind races at night, try journaling or listening to guided bedtime meditations. Your brain will thank you in the morning.
Not Drinking Enough Water
Your brain is about 75% water, so even mild dehydration can cause brain fog, fatigue, and forgetfulness. It’s easy to overlook, especially if you rely on coffee, tea, or soda to get through the day. And let’s not forget to mention how water is a crucial part of your overall health, too!
Why it damages memory: When you’re dehydrated, your brain doesn’t get the fluids it needs to function properly. That can make it harder to focus, remember things, and think clearly.
How to fix it:
Keep a water bottle nearby and sip throughout the day. If plain water bores you, add lemon, cucumber, or a splash of fruit juice. Try to drink a glass first thing in the morning and another before each meal to stay consistently hydrated.
Being Too Sedentary
If you spend most of your day sitting, your brain isn’t getting the oxygen it needs to function at its best. Regular movement increases blood flow to the brain and stimulates the growth of new brain cells.
Why it damages memory: Physical inactivity has been linked to a higher risk of memory decline, dementia, and even depression, all of which affect how your brain processes and stores information.
How to fix it:
You don’t have to run marathons to protect your memory. Just move more. Walk after meals, stretch during TV time, take the stairs when you can, or dance while cooking dinner. Even small bursts of activity throughout the day keep your brain sharper.
Not Challenging Your Brain
Your brain is like a muscle. If you don’t use it, it weakens. When every day looks the same and your brain isn’t being challenged, memory and focus start to decline.
Why it damages memory: If you don’t challenge your brain, the connections between brain cells can get weaker. That makes it tougher to learn new things or remember stuff you used to know easily.
How to fix it:
Keep learning. Read something new, do a puzzle, learn a language, or learn how to play an instrument. Even changing up your daily routine, like driving a new route or trying a different recipe, keeps your brain alert and adaptable.
It doesn’t have to be solving all the world’s mathematical problems, just do something to make your brain work and think!
Final thoughts on habits to stop to protect your memory
Most people think they need expensive supplements or some kind of brain-boosting miracle drug to stay sharp, but honestly, it’s the simple stuff that makes the biggest difference. These five habits might seem harmless, but they quietly destroy your focus, energy, and memory.
Start eating real food, move a little more, get proper sleep, drink your water, and give your brain something new and fun to do every day. When you stop doing the things that kill your brain, you’ll be amazed at how quickly your memory, focus, and mental energy come back to life.
Your memory isn’t gone. It’s just asking for a little tlc.
