I'm a neuroscientist. These 6 simple habits keep my brain sharp and energized—anyone can do them

In high-performance environments, mental resilience is a competitive advantage. 

In my work as a neuroscientist, as the parent of two young children, and in my athletic endeavors — ballet, yoga, five triathlons and two half-marathons and counting — this is something that I constantly think about. 

All of these experiences have taught me that I can't simply grind my way into a sharp mind. But I can build it by returning to the same simple practices, day after day.

Here's what that looks like in my daily routine.

Unstructured time is one of the most underrated contributors to mental sharpness. It's hard to prioritize when you have a full schedule, but it's essential. 

Every day, I try to schedule "white space," intentionally blocking my calendar from meetings or defined objectives. I'll go outside and just sit, noticing the sounds around me and, if it's a typical day in my Los Angeles neighborhood, feeling the sun on my skin. I often bring a notebook to jot down ideas or questions that come to mind. 

I may also do a few stretches or practice some breathing exercises. Generally, this pause allows me to check in with myself and helps restore my energy.

When I was young, I was an avid pianist and jigsaw puzzler. Now that my eldest kid is interested in both, I have been inspired to reintroduce these activities into my daily routine.

I genuinely love these hobbies, especially because they allow me to bond with my son. They also have a ton of cognitive benefits.

Learning a musical instrument strengthens brain regions that are involved with memory and executive function. It can also improve motor coordination and auditory processing. 

Working on puzzles is not only relaxing, but it can boost spatial reasoning as well.

If you want to perform at a high level, you have to pay attention to the transitional moments in your day, especially when you are shifting into and out of work mode. The in-between moments matter more than most people realize. 

When I get home from dropping off my boys at school, I often feel the pressure to immediately begin a work task. But when I pause for a short pre-work ritual — three minutes of journaling, a cup of tea, and a few deep breaths — I start with greater presence and focus. 

When it's time to shift back into mom mode, I resist working until the last possible minute. Instead, I jot down the first task for my next work session. Before I leave my home office, I'll take a few deep breaths to center myself and, on each exhale, release any lingering work thoughts.

Clear transitions can reduce mental residue and enhance cognitive efficiency.

These two disciplines form the foundation of my routine. I don't have a perfect record, but when I skip either of them, my focus drifts, fatigue creeps in, and my stress is harder to manage. 

Exercise benefits cognitive function. It increases information processing speed and enhances learning and memory.

So, I prioritize at least 30 minutes of movement per day. I like to mix it up with my Peloton bike, my Peloton Tread, a self-guided or teacher-led yoga class, or strength training. When I have more time, I'll head out for a beach run or a hike with the family.

I generally meditate in silence for 20 to 30 minutes every morning before my family wakes up.

Every day, I set a timer for five to 10 minutes to write. I'm old school and I like to put pen to paper. It is my go-to method to free up mental real estate and jump-start my creativity. 

When thoughts stay trapped in your head, whether they're unfinished tasks, worries, or ideas, they consume valuable attentional resources. 

Writing those unruly thoughts down can reduce cognitive load, essentially the information that our working memory can hold and process at any given time. 

Alternate nostril breathing is a well-researched technique that can reduce mental fatigue and increase alertness. I do this whenever I feel my mental performance start to dip. Here's how:

1. Use your right thumb to open and close your right nostril and your right ring finger to open and close your left nostril. 
2. Inhale through both open nostrils, then close your right nostril and exhale through your left nostril.
3. Inhale one more time through your left nostril and close it. Then open your right nostril, and exhale through your right nostril.
4. Repeat for a few minutes.

None of these practices are complicated, and I don't need to execute them perfectly. I just want to be consistent. To become mentally sharp, you don't need to be operating at high-intensity optimization all the time. You will burn out that way. 

Instead, build your mental resilience through small, repeatable habits that support the brain over time.

Daya Grant Ph.D., CMPC is a certified mental performance consultant, neuroscientist, and yoga/meditation teacher, who helps athletes and high performers train their mind for elevated performance. Daya has a private practice in Los Angeles and consults with athletes in a wide range of sports from youth to professional, as well as business leaders, doctors, and musicians. Daya lives in Los Angeles with her husband and their two young sons.

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