The Most Important Habits to Quit for Better Memory

The most important habits to break to improve your memory 

 

Stuck in a habitual routine? Here's why making a change can have a positive effect on your brain. 

 

 The popularity of books like Atomic Habits and Habit Stacking Routines has been revolutionary in helping people live healthier, happier lifestyles, but repeating the same routine over and over can get you stuck in a rut. Even worse, this routine can actually damage your cognitive function and impair your memory. Yes, that's right! Falling into the same routine over and over can have a negative effect on your cognitive function, and research backs this up. Here's why, 

The most important habits to break to improve your memory

Of course, some habits, like diet and exercise, can  improve your health and lower your risk of chronic disease. 1 But  the best thing you can do for your brain is to free yourself from the need to always stick to habits. You get stuck in the same routine. 

For example, one study found that diversifying your daily activities and changing  what you do can actually lead to better overall cognitive performance. 2 

The study evaluated participant data from the National Survey of Daily Experiences and found that participants who had more variety in seven common daily activities, including paid work, time with kids, leisure time, physical activity, and volunteering, ultimately achieved higher  cognitive and executive function scores. Episodic memory was also better in people with more variety in their activities. 

Even if you find yourself making changes to your daily routine, you may still find yourself stuck in the same habits in other areas of your life, like: eating the same meals or scrolling too much on your phone. Studies have shown that a balanced and varied diet can lead to improved mental health and better cognitive function3. In fact, changing your food choices increases activity in the posterior cingulate cortex, a part of the brain responsible for cognitive and behavioral processes.4 

Changing your daily routine can seem scary, especially after you've worked  hard to establish a healthier routine and lifestyle. However, you can make smart changes to your daily routine while still maintaining healthy habits. For example, you can vary your kitchen routine to prepare a different meal each week or challenge yourself to prepare a new healthy recipe. Try different types of exercise or training and give yourself the opportunity to learn a new hobby. This could be the perfect opportunity to finally learn that language or take up guitar lessons. 

3 reasons why this is the best way to improve your memory

Improves mental stimulation 

Varying your routine means keeping your brain active, which also exercises it. Trying new things and changing the way you do things (even something as simple as making a new recipe or learning a new skill) can lead to higher cognitive abilities throughout your life. This is  so powerful that challenging your brain with new activities while you're young can help protect it from age-related cognitive decline. 5 

It Helps Rewire Your Brain 

Doing the same thing over and over again doesn't give you the opportunity to challenge your body and mind. Exercising your mind every day and giving it new opportunities to solve new problems stimulates your brain  and counters neuroplasticity, the brain's ability to rewire itself at a cellular level, which can improve your memory. 6 

It Makes You  Happier 

Not only does changing your routine improve your cognitive health, it can also make you feel happier doing it. Researchers have found in studies that people tend to be happier when they deviate from their daily routine and go to new places and have new experiences to explore. 7 Even small changes in your physical habits can increase your sense of well-being and have a positive effect on your brain. 

More Tips to Improve Your Memory 

In addition to breaking  your routine, the following healthy habits can also improve your memory. 

Get a Good Night's Sleep: Given  the various benefits that good  sleep can have on your health, getting enough sleep seems like a no-brainer. But good quality sleep can do wonders for your cognition. For example, good quality sleep regulates your circadian rhythm, balances hormones, and improves your decision-making, emotional interpretation, and focus. 

 

Eat more fruits and vegetables: Studies show that  a diet high in antioxidant-rich foods like fruits and vegetables may  slow  memory decline and aging. 

 Exercise: Yes, exercise is just as important for cognitive health as diet and sleep. Because  a variety of exercises can benefit cognitive performance (such as combining aerobics and strength training), physical activity can be a great way to vary your daily routine and help your brain in different ways.

 Chew your food well: It may sound a bit silly, but it's true. When you eat, you have to use your chewing muscles, but it's actually a workout for your head, and obviously your brain. So while protein-rich smoothies are great, you should also plan opportunities to munch on fiber-rich fruits and vegetables to activate your muscles. 

Conclusion 

Daily habits like  a balanced diet and regular exercise can help you stay healthy, but sticking to the same routine doesn't necessarily benefit your cognitive health. Research has shown that changing up your routine, even if it's something as simple as trying a new recipe or trying a new workout, can lead to improved overall cognitive performance. A variety of activities keeps your brain stimulated and  active, which in turn makes you feel happier, so try new things and change up your routines every day - your brain will thank you!