8 Habits That Take a Toll on Brain Health

Tweak your daily routines to support your memory, mood and more

Christine Richmond

Updated December 19, 2025

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Day-to-day choices add up when it comes to brain health. Here’s a closer look at habits that can undermine your brain health, along with healthier swaps.

1. Too much sitting

The average U.S. adult spends 9.5 hours a day sitting. That’s not good because too much down time puts you at greater risk of cognitive decline, according to a 2024 Lancet Commission report on dementia. The good news: Getting some physical activity reduces the risk, the report says.

Federal guidelines advise about 150 minutes of moderate-intensity exercise and two or three sessions of resistance exercise every week. Find ways to move throughout the day, such as gardening and housework, chair yoga and walking. Even short bouts of exercise are beneficial.

2. Cocktail hour

Recent research suggests that as little as one to three drinks per week can increase the risk of dementia and other health conditions. Keep in mind, too, that bodies become more sensitive to alcohol with age.

Get support from friends, family or a health professional if you’d like to change your drinking habits, or try a healthier happy hour ritual like a tasty mocktail or after-work yoga class.

3. Skimping on fruits and vegetables

Eight in 10 American adults eat less than the recommended 2½ cups of vegetables and 2 cups of fruit per day, according to the USDA. If you’re one of them, you could be missing out on key brain-health nutrients, such as fiber and vitamin E.

Upping your intake of fruits and veggies may help protect against dementia, according to a meta-analysis published in Frontiers in Nutrition in 2022. Plan your meals to align with either the vegetable-heavy Mediterranean diet or the MIND diet as much as possible.

4. Ignoring your need for sleep

According to AARP’s Global Council on Brain Health, sleep is vital for brain health and overall health. Over time, poor sleep can increase your risk for dementia and other chronic illnesses.

If you’re having trouble sleeping, talk to your doctor about your symptoms. For example, many people don’t know they have sleep apnea, where breathing repeatedly stops and starts. Symptoms include loud snoring and gasping for breath during sleep. Check out our Make Sleep Your Superpower challenge for more information on sleep and sleep habits.

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5. Spending too much time indoors

On average, Americans spend about 90 percent of their time indoors, according to the Environmental Protection Agency. If that hits home, you may be missing out on the potential brain benefits of a daily dose of nature.

Be it birdwatching, hiking or a stroll through a park, being outdoors can boost your mood and lower your stress levels. It may also help improve cognition and sleep, according to a 2024 review published in the International Journal of Environmental Research and Public Health.

6. Dwelling on bad stuff

According to a study of 424 adults age 60 and older in China, repetitive negative thinking — or ruminating — was linked to cognitive decline, as reported in 2025 in BMC Psychiatry.

Physical exercise, meditation and yoga, and listening to music can get you out of that rut and feeling better, according to AARP’s Global Council on Brain Health in its 2018 report “Brain Health and Mental Well-Being.”

7. Smoking

Smoking harms nearly every organ of the body, including the brain. It damages the structure of the brain and how it works, and is associated with a higher risk of cognitive aging and dementia.

You can reap the benefits of quitting smoking — including a stronger heart and a longer life — regardless of how long you’ve smoked, per the CDC. Quitting can also lower your risk of dementia, according to the Lancet Commission. Visit www.smokefree.gov for tools and tips on how to quit.

8. Keeping to yourself

An estimated 1 in 3 older Americans have little or no contact with other people. Feeling isolated is linked to a higher risk of depression, anxiety and cognitive decline, according to the National Institute on Aging. If you’re feeling lonely, reach out to a trusted friend, family member or your doctor. Check out programs offered by your local library, community center or faith-based organization.

Volunteering is also a great way to connect with your community. And it gives back: Volunteering can fight stress and depression, improve thinking skills and give you a greater sense of purpose.

Even a moderately healthy lifestyle can pack a sizeable protective punch against dementia, research shows. In a large population study published in The Journal of Nutrition, Health and Aging in 2025, the people who often participated in physical, cognitive and social activities; followed the MIND diet; and got good sleep had the lowest risk of cognitive impairment. But even those considered “moderately healthy” who did simple activities — like gardening and reading, socializing, and following the MIND diet at a moderate level — were still nearly 22 percent less likely to develop cognitive impairment than people with few of these habits.