How to Keep Healthy Habits in Mind

Ever zone out and forget all about the healthy ways you want to eat? Or skip the gym after you vow to increase activity? Don't beat yourself up for a lack willpower or resolve. You may just need reminders to do your habits -- and how much you want the changes they'll bring.

Growing evidence indicates that people can reduce their risk of cognitive decline by adopting key lifestyle habits. When possible, combine these habits to achieve maximum benefit for the brain and body. Start now. It’s never too late or too early to incorporate healthy habits.

Make It Unforgettable

The word "trigger" often describes something that starts as an unhealthy behavior. Your workout buddy changing your gym time triggers you to skip it. Worrying about a sick parent leads you to overeat.

But a trigger can also be a prompt to do something you want to do.

You can set up any kind of trigger: an alarm, a note, a text message. A good trigger is one you'll both notice and link to what you want to do. You also want to time it to coincide with the action you want to take.

Here are some examples to get you thinking. Feel free to try these, but you’ll have the most success if you pick something personal to you.

Habit: Take a walk each morning.
Trigger: Set your sneakers beside your bed the night before. Spotting the shoes first thing will cue you to lace up and get moving.

Habit: Drink more water.
Trigger: Set an alarm to ring every 2 hours to help you remember to empty and refill your glass.

Habit: Use your home gym or treadmill.
Trigger: Put a timer on a light near your treadmill to come on when it's time to use it.

Habit: Get more exercise with your dog.
Trigger: Link it with something else you already do. For instance, when you open your front door at home, let it be your reminder to play fetch with the dog.

Habit: Do stretches before bed.
Trigger: Let the first touch of your toothbrush to your teeth remind you to do your habit.

Habit: Make healthy food choices.
Trigger: Tie a colorful, eye-catching bow on your fridge to jolt you not to make an unhealthy food choice. (Put one on your TV remote, if you're trying to limit screen time.)

Anchor Away

Another way to cue yourself is to use an anchor.

Triggers remind you of the healthy habits you want to take to reach your goal. Anchors help psych you up to do them.

When you come in contact with an anchor, you relive the feelings and thoughts you have linked with it. For instance, the sound of a rocking chair always makes you sleepy because it's anchored to your parents rocking you to sleep.

All anchors don't have to be unconscious, though. You can also create an anchor intentionally to relive a particular feeling or motivation on demand. In that way, anchors help you remember your healthy habits and give you the mind-set you need to do them.

Let’s say you’re listening to music while you’re on the treadmill, and you feel supercharged during a particular song. That song can become your anchor for those feelings. When you replay it, you'll feel the same energy boost you got during that workout.

Another example of an anchor you hear is a sound like "shhh." You can use that sound to relax yourself. Or you can use a mantra, like "I am calm." You can also trigger your habit with sight or touch. Think about a personal item that reminds you of a time you felt especially strong. When you need those feelings back, look at the item or touch it.

Some people use a ring or wristband. Others consider their fitness device the anchor that gives them a power boost.

 

​Break a sweat

Engage in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.

Hit the books

Formal education in any stage of life will help reduce your risk of cognitive decline and dementia. For example, take a class at a local college, community center or online.

Butt out

Evidence shows that smoking increases risk of cognitive decline. Quitting smoking can reduce that risk to levels comparable to those who have not smoked.
 

Follow your heart

Evidence shows that risk factors for cardiovascular disease and stroke — obesity, high blood pressure and diabetes — negatively impact your cognitive health. Take care of your heart, and your brain just might follow.
 

Heads up!

Brain injury can raise your risk of cognitive decline and dementia. Wear a seat belt, use a helmet when playing contact sports or riding a bike, and take steps to prevent falls.
 

Fuel up right

Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline. Although research on diet and cognitive function is limited, certain diets, including Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may contribute to risk reduction.

Catch some Zzz's

Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.
 

Take care of your mental health

Some studies link a history of depression with increased risk of cognitive decline, so seek medical treatment if you have symptoms of depression, anxiety or other mental health concerns. Also, try to manage stress.
 

Buddy up

Staying socially engaged may support brain health. Pursue social activities that are meaningful to you. Find ways to be part of your local community — if you love animals, consider volunteering at a local shelter. If you enjoy singing, join a local choir or help at an after-school program. Or, just share activities with friends and family.
 

Stump yourself.

Challenge and activate your mind. Build a piece of furniture. Complete a jigsaw puzzle. Do something artistic. Play games, such as bridge, that make you think strategically. Challenging your mind may have short and long-term benefits for your brain.