The brain needs care just like the heart and lungs to remain healthy and in tip-top shape as we age so we can reach our career goals and avoid neurological diseases.
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Every January is mental wellness month. In keeping with that theme, a popular misconception is that the brain is like an old computer that inevitably runs down as we age. Research shows the opposite–that your brain is a living organ that can grow (or shrink) in response to your day-to-day habits, just like the heart or lungs. With a new year, a healthier brain can boost your happiness and career success in 2026.
A New Year, A Healthier Brain
Your brain determines how well you perform at work and how far you climb the career ladder. It’s important to know what it needs to perform its best work. We pay a lot of attention to our heart and lungs and give short shrift to the brain.
Scientists have uncovered secrets about this amazing organ through modern imaging techniques, along with simple habits to build a healthy brain. One of those scientists is Dr. Majid Fotuhi, MD, PhD, neurologist and author of The Invincible Brain: The Clinically Proven Plan to Age-Proof Your Brain and Stay Sharp for Life.
In his book, Dr. Fotuhi writes that there’s a difference between the diseases of the brain–mild cognitive impairment, dementia, vascular dementia, Parkinson’s, Lewy-Body dementia and Alzheimer’s disease.
“You can progress or decline, no matter where you are on that brain spectrum now–your choice,” Fotuhi asserts. “You can get sharper, quicker and smarter and improve your executive function and memory. Or you can let your brain go and suffer the consequence of poor circulation, compromised brain waste management, impeded blood flow, dying neurons and cognitive dysfunction.”
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Dr. Fotuhi says just like regular exercise can keep aging bodies in shape, healthy lifestyle habits and brain exercises can slow cognitive decline and improve cognitive function. He recommends nine habits to establish brain health in 2026. One unique aspect of his health plan is paying attention to how you start and end your day.
1. Begin your day with positive expectations
When you open your eyes in the morning, Fotuhi advises that you resist the urge to immediately reach for your phone. Instead, he recommends spending five quiet minutes in bed relaxing and imagining the kind of day you want to have.
When you expect a good day, he points out, your brain becomes primed to notice positive moments and seek out opportunities that bring joy and meaning. On the flip side, when you expect the worst, your brain will seek out negativity. Expectations shape experience more than most people realize, he states.
2. Meditate to reduce stress and enhance focus.
Fotuhi advocates two–to-five minutes of slow breathing during the workday to rejuvenate your brain. He suggests you find a quiet spot, sit comfortably, and take slow, deep breaths—counting to six as you inhale and six as you exhale.
Pay attention to the air moving through your nostrils and allow your shoulders to relax. He says this simple breathing exercise is a powerful tool toward creating a strong and resilient brain. Research shows that regular slow breathing improves focus, memory, emotional balance and may even help protect the brain against Alzheimer’s disease.
3. Stay physically active, as if your life depends on it, because it does.
Physical fitness is one of the strongest predictors of longevity and brain health, according to Dr. Fotuhi. Studies show that walking lowers Alzheimer’s risk. Just 3,000–5,000 steps a day slows tau protein–a main driver of Alzheimer’s disease –by improving blood flow and lowering inflammation.
“Exercise truly is a fountain of youth for the brain—it expands regions involved in memory, learning, decision-making and emotional regulation,” he points out. “The fitter you become, the more neurons are born in the part of your brain for learning, memory and emotions–and the more likely it will be for you to be healthier and happier overall.
4. Minimize junk food to protect your brain.
Highly processed and sugary foods fuel inflammation in the brain, the neurologist notes, draining energy, disrupting communication between brain cells and contributing to brain fog. Over time, he says these foods accelerate brain shrinkage.
He acknowledges that choosing healthy food is often challenging, as we live in a world full of tempting sugary alternatives. But the payoff is enormous. He recommends that you aim for five servings of fruits and vegetables daily, choose foods that keep blood sugar stable and prioritize whole, unprocessed meals whenever possible.
6. Do at least one thing daily that feels purposeful, not just productive.
“Each day, look for a moment that feels meaningful—helping someone, creating something, praying, making someone happy or contributing to something you feel passionate about,” he recommends.
Studies indicate that volunteering protects memory. Giving back 2–to-4 hours a week can slow brain aging by up to 20%, sharpen thinking, improve memory and strengthen neural circuits tied to purpose and reward.
“Purpose activates the brain’s reward and motivation networks, help you live longer and protects your brain against Alzheimer’s disease. Whether your purpose is service, faith or the goal of reaching 90 while remaining sharp and independent, nurturing purpose makes the brain healthier and happier.”
7. Learn something slightly challenging every day.
“Novel learning—whether a new language, dance step, instrument or a new hobby—forces the brain to form new connections,” Fotuhi notes. “The more connections your brain builds, the stronger and healthier it becomes.”
Bilingualism slows brain aging. Learning another language strengthens neural connections and keeps the brain flexible, resilient and biologically younger. He suggests you seek opportunities to learn from podcasts, audiobooks, conversations or daily experiences. Your brain is like a muscle: the more you challenge it, the stronger it grows.
8. Protect your sleep like your brain’s nightly reset button.
Fotuhi compares the brain to a reset button. “During sleep, the brain clears metabolic waste, resets emotional circuits and consolidates memory,” he explains. “Consistent, high-quality sleep improves mood, patience and cognitive stamina. A well-rested brain interprets the world more positively and responds to challenges with greater resilience.”
9. End the day by recalling one meaningful moment or small win.
Before going to sleep, Fotuhi recommends reflecting on one positive moment from the day—a success, a kind interaction or a moment of gratitude. This practice strengthens neural circuits linked to reward and optimism, he says. Over time, the brain becomes better at spotting positive experiences automatically. Happiness, like memory, is a skill the brain can learn.
A Final Takeaway On A New Year, A Healthier Brain
Athletes chasing Olympic gold don’t just show up on day-one and hope for the best. They train relentlessly—conditioning their bodies for strength, endurance and peak performance. Yet how many of us arrive at work each day having trained our minds and bodies with the same intention, fully prepared to climb the career ladder?
Clinical studies tied to Dr. Fotuhi’s approach, reveal that over 80% of patients improved memory, focus and mental clarity within 12 weeks, with MRI-confirmed increases in hippocampal volume. He concludes, with a new year, a healthier brain, we all have agency to prevent and even reverse cognitive decline at any age.