9 daily habits to optimize your brain health, according to experts:

Today’s generations are the unhappiest in recent decades. It’s because we flood our dopamine-the “reward center” of the brain. (social media notifications, swiping on dating apps, binge-eating snacks…)

Dopamine should drip steadily throughout your day. Not overload.

Why is that?

Well, when you flood your rewards:

  • Your recovery from the binge will tank your motivation the next day
  • You’ll need higher levels of stimulation to achieve the same effect
  • You’ll feel less equipped to deal with difficult things

A healthy brain is powered by daily habits…

These 9 daily habits are inspired by the work of: Andrew Huberman, Ph.D. (Neuroscientist, professor & lab director at Stanford) and Dr. Daniel Amen (2x board-certified physician & NYT best-selling author)

Let’s dive in…

1. Sunlight before screen light

Studies show that lack of sunlight causes a major dip in dopamine levels.

Just 2 mins of being outside upon waking will help you feel alert (and fall asleep more quickly later that night).


  • Don’t check your phone for >30 mins after waking
  • Go for a 5 min morning walk outside without sunglasses

2. Cut down on refined sugars

The bliss point = an addictive combination of sugar and salt that makes your appetite insatiable.

Avoid foods like this – they crash your blood sugar levels.


  • Increase your protein intake, particularly in the morning
  • Don’t keep processed snacks at home. Leave them at the grocery store

3. Optimize your sleep

Lack of (or low-quality) sleep will crash our energy + motivation levels.

Get serious about 7-9 hours a night.


  • Avoid caffeine after 12 pm
  • Wake and sleep at the same time each day to build a routine
  • Limit screen time before bed; charge your phone in another room
  • Keep the temperature below 67°F
  • Use blackout shades

4. Move your body daily

Just 10 minutes of aerobic exercises can spark an improvement in mood. The strongest effects are felt after 30 minutes.


  • Put your workout clothes near your bed the night before
  • Pre-pay for fitness classes to create loss aversion
  • Pack a TRX band when you travel

5. Focus on micro-moments of happiness

Feeling good doesn’t require life-changing milestones.

Pay attention to the joy you get from an out-of-the-blue text, a podcast, a sip of coffee, or a workout. They compound.


  • Keep a list of moments (activities, events, people) that made you grateful
  • Add 3 more each evening

6. Start a meditation practice

Before you roll your eyes, this can come in many forms! Try a walking meditation.

The goal is to clear your mind of all clutter, focus inward, and allow your thoughts to come and go.


  • Block out 10 mins on your calendar each morning
  • Listen to a guided meditation. I recommend the ‘Waking Up’ app by Sam Harris

7. Consume enough Omega 3s

Omega 3 fatty acids are the building blocks of the brain. But most of us don’t consume nearly enough.

Studies show that 1000mg per day of EPA can act as an antidepressant.


  • Increase your intake of walnuts, salmon, flaxseeds, seaweed
  • Supplement with 2-3g fish oil per day

8. Stay hydrated

Water makes up 75% of brain mass. So even a slight dip in hydration levels will quickly impact your brain health. Your neurons can’t run efficiently if you’re not hydrated.


  • Keep a 16oz water bottle next to your bed, and drink it all as soon as you wake up
  • Refill it, and then bring it to your desk

9. Score your day with music

Music is powerful. It can enhance your mood and focus, lower your blood pressure and stress, and improve sleep. A slower tempo (between 60-80 bpm) is ideal for brain health.


• Create brain playlists for different moments of your day (e.g., wake up, deep work, creative flow, wind down)