Although habits are small, they play a fundamental role in shaping the daily life and mental health of each person. They operate silently in the subconscious, repeating to the point of becoming natural reflexes. It is this repetition that creates accumulation effects, long-term effects on memory, concentration and emotional state.
Dr. Kunal Bahrani, Chairman and Director of the neurology team at Yatharth Hospital (India), said that many common problems such as difficulty concentrating, forgetfulness, erratic emotions or mental fatigue are directly related to how the brain is cared for every day.
Brain health can be formed and improved thanks to habits associated with lifestyle, gradually impacting cognition, mood and recovery ability," Mr. Bahrani emphasized.
Below are 7 practical habits recommended by Dr. Bahrani to improve concentration and memory:
First, prioritize exposure to natural light in the morning. Morning light helps synchronize the sleep-wake cycle, increases daytime alertness and improves nighttime sleep quality. Just sitting near a window or taking a short walk in the morning also makes a clear difference.
Second, focus on one task at a time. Contrary to common thinking, multitasking increases cognitive burden and reduces concentration. Working in structured "blocks", reducing distractions and intentionally stopping before starting will help the brain work more effectively.
Third, use writing to relieve mind. Writing a short, unpretentious diary helps organize thoughts, reduce stress and improve emotional regulation without wasting time.
Fourth, maintain regular physical activity. Light activities such as walking, yoga or stretching help increase blood flow to the brain and promote neurotransmitters related to learning and memory.
Thursday, sleep on time and enough sleep. Sleep is the foundation of memory and mental health. Maintaining a fixed sleep-wake schedule every day, even weekends, helps improve concentration and emotional stability.
Sixth, set limits on the use of digital devices. Excessive exposure to digital content keeps the brain in a state of vigilance, making it difficult to recover. The periods of not using electronic devices during the day help regenerate deep concentration.
Saturday, spend short breaks to adjust emotions. Breathing slowly, stopping before reacting, or being in a positive social environment helps the nervous system return to a calm state, thereby improving decision-making ability.
According to Dr. Bahrani, these small but regular changes are the key to improving memory, concentration and mental health sustainably.
(The article is for reference only, not for professional advice. Always consult a doctor or medical expert if you have questions).
