Whether it’s because of aging, having five kids or consuming an embarrassing amount of internet brain rot (judge me, I deserve it), my memory has officially left the building. I’ve always been the person who never forgets a name—until recently, when I started blanking on people I’ve known for years. And don’t even get me started on my writing. The other day, I spent 20 minutes trying to remember the word inspire. Not sphygmomanometer or antidisestablishmentarianism. Inspire—a basic word I use constantly. So naturally, I did what any self-respecting millennial does: I panic-downloaded every brain-training app and deleted TikTok (probably should’ve done that first, honestly). Sudoku at breakfast, crosswords at lunch, Lumosity in the grocery line. I was ready to biohack my brain back to its former glory.
Turns out, I’m not alone in this cognitive crisis. My similarly middle-aged friends are throwing everything at the problem—supplements, apps, therapy, you name it. We’re all desperately clinging to whatever gray matter we have left. Sound familiar? Well, I have good news: A groundbreaking new study found that there’s something way more effective at keeping our brains sharp than any of that stuff. It doesn’t involve screens, pencils or spending a dime.
“Doing this one thing taps into pathways known to support cognitive health,” says Sae Hwang Han, PhD, an associate professor in the Department of Human Development and Family Sciences at the University of Texas at Austin. Han is the lead author of said study, which tracked more than 31,000 Americans for two decades to figure out what actually works for brain health.
So what is this mysterious thing? It’s not brain games. It’s not supplements. It’s actually something way simpler, sweeter and totally free. Keep reading to find out what it is—and how to start today.
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What simple thing can keep your brain sharp?
The secret weapon for cognitive health is performing small acts of kindness and informally helping others. We’re talking watching a neighbor’s kids, helping a friend move, bringing groceries to an elderly relative—everyday stuff that actually counts. “Helping others provides meaningful social connection, a sense of purpose and often a cognitively stimulating environment—key ingredients that help keep the brain active and resilient,” Han says.
According to Han’s research, published in the journal Social Science & Medicine, dedicating just two to four hours per week to these helping behaviors can significantly slow cognitive decline and boost overall brain function. The study analyzed data from the U.S. Health and Retirement Study spanning 1998 to 2020, examining two types of helping: formal volunteering (working with organized groups like nonprofits) and informal helping (directly assisting friends, neighbors and family members outside your household). Both forms of helping were linked to higher cognitive function and slower cognitive decline over time. Even better, the benefits accumulated—the longer you kept it up, the greater the cognitive payoff. The study focused on adults 51 and older, tracking some participants for more than two decades.
Why does even a small amount of helping seem to, well, help?
You’re probably wondering how schlepping your neighbor’s groceries upstairs rivals solving the Sunday crossword. The answer: Helping engages your brain and body in multiple ways simultaneously.
“There’s a neurobiological system thought to underlie helping behaviors, and it’s linked to healthier stress regulation, better cardiovascular functioning and lower inflammation—all of which are important for slowing cognitive aging,” Han explains.
When you help someone, you’re not just doing a physical task. You’re problem-solving, planning, socializing and often learning new things—all while getting that warm, fuzzy feeling from making someone’s day better. This combo creates what scientists call “cognitive reserve,” basically building your brain’s armor against age-related decline.
And before you protest that two to four hours sounds like a lot, consider this: “Many of us spend far more than that on screens each day, making it a realistic goal,” Han points out. (Ouch. He’s not wrong.) Even better? You don’t even have to do this for a consecutive amount of time; this is a cumulative thing. Plus, more isn’t always better—benefits plateau after about four hours per week, so you’re not signing up for sainthood here.
What was the biggest surprise for researchers?
Han and his team expected to find some cognitive benefits. What shocked them was how informal helping stacked up against formal volunteering. Tons of research shows formal volunteering through organizations improves brain health. But informal helping—the everyday assists we give people in our personal networks—had been totally overlooked by scientists, despite being way more common.
Turns out, informal helping delivers pretty much the same cognitive benefits as formal volunteering. This is massive news, especially for communities where formal volunteer opportunities are scarce. “Informal helping is especially prevalent among underserved and disadvantaged communities, for whom mutual aid within informal networks serves as a vital mechanism for meeting daily needs and maintaining well-being,” the study notes.
The other surprise? These benefits snowball over time. Your brain basically rewards you more and more for sticking with helpful habits. You’re not just maintaining your current cognitive function—you’re actively slowing the decline.
What does this look like in practice?
The beauty of this research is that nearly any everyday helpful activity counts. Here are some examples of helpful behaviors that can boost your brain health:
- Child care: Babysitting grandkids, nieces, nephews or friends’ kids—regular gigs or occasional playdates both work
- Running errands: Picking up prescriptions, grocery shopping, driving someone to appointments
- Household help: Yard work, moving assistance, fixing that leaky faucet your neighbor keeps complaining about
- Emotional support: Spending time with someone who’s lonely, listening to a friend’s problems, checking in on an isolated neighbor
- Sharing skills: Teaching someone technology, helping with homework, sharing your professional expertise
- Meal prep: Cooking for someone who’s sick, bringing dinner to new parents, organizing meal trains
- Transportation: Driving elderly neighbors to appointments, doing grocery-store runs when friends or family are sick, carpooling
The key? Just interacting with our fellow humans. “The benefits seem strongest when helping involves meaningful human interaction, whether through formal volunteering or everyday acts of support,” Han says.
When do these cognitive benefits kick in?
Basically, at any time and any age! While the study tracked people starting at age 51, the benefits begin accumulating from the moment you start helping consistently. Whether you’re middle-aged or pushing 80, starting now will help.
Younger than that? The study didn’t track under-51s, but Han says the underlying mechanisms—social engagement, cognitive stimulation, sense of purpose—benefit brains at any age. Starting earlier could theoretically provide even bigger cumulative advantages, though more research is needed.
One important finding to note is that gradual transitions beat abrupt changes. Slowly ramping up from zero to a few hours a week works better than suddenly committing to intense volunteering. The same goes for scaling back—ease out gradually to maintain the benefits.
Why else are these little acts of helping important?
Beyond keeping your brain sharp, volunteering and other helping behaviors trigger a cascade of other benefits that create a positive feedback loop for cognitive health, Han says.
They combat loneliness and isolation
Loneliness and social isolation are serious public-health threats, especially for older adults. They’re linked to increased dementia risk, depression, cardiovascular disease and premature death. When you help others, you automatically create and maintain social connections—which also protect cognitive health, Han explains.
They give you purpose
Research consistently shows that people with a strong sense of purpose maintain better cognitive function as they age. Feeling needed and useful gives you a reason to stay mentally engaged and socially connected. Without that, it’s easy to drift into isolation and mental decline.
They boost mental health
Helping triggers the release of feel-good hormones like oxytocin and endorphins, reducing stress and anxiety. Lower stress means lower inflammation, which protects brain health. It’s a virtuous cycle: Helping makes you feel better, which makes your brain healthier, which enables you to keep helping.
They improve cardiovascular health
Better heart health means better blood flow to the brain, supporting cognitive function. When Han mentions that helping behaviors are “linked to healthier stress regulation, better cardiovascular functioning and lower inflammation,” he’s describing a complete package of benefits working together to keep your mind sharp.
What should you do with this information?
First, give yourself permission to count the small stuff. You don’t need to overhaul your life or start a nonprofit. Take stock of what you’re already doing and see if you can bump it up to that two- to four-hour sweet spot. And pick things you actually enjoy that involve real human connection. Love kids? Offer to babysit. Handy? Let friends know you’re available for repairs. Great cook? Start bringing meals to people who need support. The best helping behaviors are the ones you’ll actually maintain long-term.
If you have aging parents or grandparents, this research is your ammo for keeping them engaged rather than encouraging them to “take it easy.” Help them find appropriate ways to keep contributing: volunteer opportunities, regular grandkid visits, and assisting neighbors and friends.
And here’s one of my favorite takeaways from my interview with Han: He admits he doesn’t volunteer regularly, despite knowing the research. “I do try to be helpful to the people around me, but I’m not sure I can claim to be especially good at it,” he says with refreshing honesty. “And honestly, I’ve been experiencing some memory lapses lately, which may reflect my own lack of helping—so in a way, I may be demonstrating firsthand why helping others is so important for brain health.”
He’s right. This isn’t about achieving perfection. It’s about making gradual, sustainable changes that fit into your real life. Start small, be consistent and let the benefits accumulate over time. Your brain will thank you—and so will the people you help along the way.
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Sources:
- Sae Hwang Han, PhD, associate professor in the Department of Human Development and Family Sciences at the University of Texas at Austin; phone interview, Nov. 13, 2025
- Social Science & Medicine: “Helping behaviors and cognitive function in later life: The impact of dynamic role transitions and dose changes”
- University of Michigan: “Health and Retirement Study”