How to Win at Brain Health: It’s Easier Than You Think

"The brain is like a muscle. When it is in use we feel very good." Carl Sagan

Does better brain health seem like some crazy impossible mountain to climb? Well, I've been doing my research and I’ve got good news for you: winning at brain health isn’t reserved for the ultra-fit, the tech geniuses, or the Zen masters of the world. Nope. It’s actually much more accessible than you think—and you’re a lot closer to it than you realize.

I know, I know. Health advice can feel like it’s setting the bar so high you’d need a trampoline just to grab the lowest rung. But here’s the thing: brain health (and really, health in general) isn’t about making huge, life-altering leaps. It’s about small, doable changes that add up to a big impact.

Let me show you how you can start right now—no mountain climbing necessary.

1. Stay Active: Yes, Even Walking Counts

The word "active" can sometimes feel like a personal attack, especially if your idea of cardio is getting up to find the remote. But here’s the secret: it’s not about hitting the gym six days a week or training for a marathon (unless that’s your jam, of course). Moving your body for just 30 minutes most days can improve memory, problem-solving, and make you feel more clear-headed.

Even a walk around the block counts. Play with your dog, dance around your living room, stretch—seriously, anything that gets you moving is a win for your brain.

2. Get Sleep: The Ultimate Free Hack

Forget the fancy supplements for a second—if you want an easy, free way to boost your brainpower, just go to bed. Getting seven to nine hours of sleep can be a game-changer. And no, this isn’t just about feeling less grumpy (although that helps); sleep is when your brain gets to work processing information, locking in memories, and recharging.

Better yet? It doesn’t require any special equipment. Just commit to getting a little more shut-eye. Start by going to bed 30 minutes earlier than usual. You’ll be surprised how quickly you feel sharper and more focused. It’s that simple.

3. Be Social: A Chat a Day Keeps the Brain Fog Away

Here’s a fun fact: being social isn’t just for extroverts. It’s for anyone who wants a healthier brain. Maintaining strong social connections can actually improve your cognitive function and lower the risk of depression. That’s not to say you need to start hosting dinner parties every weekend, but texting a friend, calling a family member, or having a quick chat with a coworker can go a long way.

It doesn’t have to be a big deal—just a little more human interaction can give your brain the boost it needs. And really, who couldn’t use an excuse to grab coffee with a friend?

4. Challenge Your Brain: Keep It Fun, Keep It Simple

You don’t need to learn advanced calculus to stimulate your brain (unless you’re into that). Puzzles, reading a new book, or even learning a few new skills at work are enough to keep your brain on its toes. Start with something small and enjoyable. Ever wanted to learn how to make a new dish? Perfect. Or maybe tackle a crossword puzzle here and there—it all counts.

You’re already doing more for your brain than you think, and keeping it engaged with fun, simple challenges will keep you sharp in the long run.

5. Eat Smart: Small Swaps, Big Wins

Look, I’m not here to tell you to overhaul your diet overnight. But what if I told you that small changes—things you could do today—can make a world of difference? Your brain thrives on the good stuff: think leafy greens, berries, whole grains, and healthy fats like avocado or olive oil.

If that sounds like a tall order, start with baby steps. Add an extra veggie to dinner. Swap that mid-afternoon snack with a handful of almonds or a piece of fruit. You don’t have to go all-in to see the benefits—just a few simple swaps can help fuel your brain and leave you feeling more energized.

The Bottom Line: You’re Already Closer Than You Think

See? Winning at brain health isn’t about going from zero to a hundred overnight. It’s about recognizing that the small things you do every day are already making a difference—and building on them. Staying active, getting enough sleep, being social, challenging your brain, and eating smarter are all within reach right now.

So don’t let the idea of “better health” feel like it’s some far-off, unattainable goal. You’re already on the path to winning, and the steps to keep going are easier than you think. With just a few tweaks here and there, you’ll be on your way to not just better brain health, but winning at life itself.

Want help breaking down research into simple, actionable steps? Do you want to win at everything—without the stress? Follow me and subscribe to my newsletter, How to Win at Everything. Let’s start winning together!