Pick a language you have always wanted to learn. The benefits of language learning are present regardless of what language you choose. Use online resources to start learning for free. There are a number of free, online language programs that can help you start on any language you choose. Take classes at a local community center. Many centers and community colleges offer language courses for personal enrichment. Sign up for one if you prefer formal instruction. Find a local group or online forum to practice. There are many people trying to improve their foreign language conversation skills, and you can join them online or in person to get more practice with your new language.
Take a new route home. If you commute the same way every day, try a different route to bolster your spatial reasoning and provide your brain with new stimuli. Switch to your non-dominant hand for simple activities such as brushing your teeth or holding your fork. Do a chore in a different way. If you typically use the dishwasher, wash your dishes by hand. Become a vegetarian or fast for a day. Consciously choosing to avoid a food item works wonders. Stay silent for a day. Challenge yourself to go the whole day without saying a word to anyone. Stay without Internet for a day. Do not use your mobile or TV. Switch off your music.
Make yourself comfortable. This may mean wearing comfortable clothes, finding a comfortable space, or getting rid of unnecessary distractions. Close your eyes and focus. Those new to meditation may not be able to clear their mind completely, but should try focusing on one thing such as breathing patterns or a mantra. Perform a body scan. Close your eyes and check in with each part of your body, starting at the toes and moving upward. Relax each body part individually until you reach the top of your head. Practice a guided meditation. There are many online resources, as well local practitioners that can get you started by guiding you through a meditative experience.
Learn a musical instrument. Challenges with increasingly demanding skills work the brain to keep it strong. Take out an old textbook and try to remaster a skill that you haven’t used since you first studied it. Try a geometry problem if you don’t have much complicated math in your daily life, or learn the details of a historical event that you don’t currently know very well. Take up art. Regardless of skill level, art forces the mind to create relationships between elements of composition, such as color, light, and texture in visual art. Thinking through different compositions helps the brain consider multiple scenarios, which is vital for creative problem solving.
If juggling is not a hobby that interests you, try learning an instrument or practicing a sport that has heavy hand-eye coordination, such as tennis or volleyball. Practice regularly. Learning is not enough on its own. Regularly practicing your new skill ensures the brain stays engaged even after you master the basics.
Take a walk. Exercise does not need to strenuous to engage the brain. A walk for just two miles can help the brain engage in new ideas. The brain benefits from most forms of cardiovascular exercise. Find something that you enjoy enough to do regularly, or create a varied schedule that may include walks, runs, biking, dancing, or workout classes. Aim for at least one hour of cardio at least three times a week.
Some studies suggest that food rich in omega-3 fatty acids and flavonoids help improve concentration and fight memory loss. Leafy greens, nuts, and flaxseed oil are good sources. Getting sufficient B-vitamins, particularly Folate, B6, and B12 may help slow cognitive impairment. Get folate and B6 from leafy greens and whole grains, and B12 from animal products such as meat, fish, eggs, or dairy. Broccoli, cabbage, and mustard greens may help prevent and fight neurodegenerative diseases, though further research is needed to confirm their efficacy. As a general rule, maintaining a balanced diet rich in vegetables, fruits, whole grains, and complete proteins gives your brain all of the power it needs for healthy daily function.
Treat a good night’s sleep like a necessity. Think of it the same way you would think about making sure you are fed or that you have water. Create a bedtime routine to help you prepare for sleep, and stick to it. This may include taking a shower, brushing your teeth, reading for a set period of time, or anything else that helps you feel relaxed and prepared for bed. Keep it consistent. Aim for at least 6 hours of sleep a night. A quality night’s rest is unlikely with fewer than 6 hours of sleep. Do not oversleep. While sleep is important, oversleeping may also negatively impact memory. Try not to exceed 9 hours a night under regular circumstances.
Try activities that require you to think about another person’s mental processes. Games that involve strategy, including chess or a role-playing games, are good options. Get to know a new person. Engaging in brief, amicable conversations with someone can boost your brain function. Try talking to someone new, or learning a new thing about an old friend. Have dinner with friends or family. Talk about your day, and allow others to share with you. Worry less about what you do and more about who you do it with. Times where people actively talk with their friends are the most beneficial for the brain, so spend a little time each day talking to people you truly like.
No one quite knows what volunteer activities are best for brain function, but there are many: work with animals, support your cause, work to protect environment, help poor or kids in orphanages. Pick a cause you care about. A 2012 study found that only people who volunteer for truly altruistic reasons get the health benefits of volunteering. Call your local communities, and NGOs (non-government organizations) and youth groups to see if they need help collecting garbage, cooking, baby-sitting kids. Check with your local animal shelter to see if there are volunteer opportunities available walking animals or at adoption events. Ask your local seniors center about helping the senior community. There are many communal activities around the seniors. Art events often lack volunteers for organizing their art events. Ask about their year-round opportunities.
Call your local animal shelter and ask about the pets available for adoption. Schedule a visit to meet the animals. Make sure you have the resources to properly take care of a pet. Ask the shelter “does this animal have any special needs?” and contact a local vet and ask about pet health plans. Talk to the shelter about a proper setup for the pet. Ask “what type of food does this pet need?” and “how much activity should this pet get?” Make sure to talk about the pet’s schedule so that you know what it needs daily, weekly, monthly, and annually. Set aside time daily to play and bond with your pet. That helps both of you stay mentally strong and happy.
