Eliza Hartley
Picture yourself turning 70.
Do you see yourself talking with your friends, reminiscing about the good old days?
Do you imagine telling your grandkids about the silly things you did when you’re ten or fifteen?
Well, these things require a sharp mind.
So if you want to remain as perceptive and sharp as you get older, you better put some effort into conserving (and even improving) your brain health.
You don’t have to actually do a lot.
You just have to ditch these behaviors one by one.
1) Sleeping too little or too much
According to this study, insufficient sleep can speed up cognitive decline.
This isn’t brand-new information for most of us, of course. We’ve been repeatedly told that we should sleep 7-8 hours a night.
But here’s something you might not know yet: too much sleep (> 10 hours) is actually harmful, too. In fact, there’s research that too much sleep could actually be worse.
If you really want to remain sharp as you enter your 60s, 70s, or even 90s…well then, fix your sleep.
Your brain (and body) will thank you for it.
2) Being sedentary
Do you sit in front of your computer for 10 hours or more a day?
You better change that because according to this study, you’re at risk of dementia.
“But I need to work!”, you say. And I hear ya. I work in front of a computer all day, too.
But don’t be overwhelmed because here’s good news: you don’t have to go crazy with exercise.
A recent study published in British Journal of Sports Medicine claims that all we really need to be healthy is 22 minutes of vigorous exercise each day.
So go ahead. Be “lazy” with your exercise, but do it…and do it daily.
3) Saying “no” to new experiences
Do you know that doing something new keeps your brain sharp?
So if you don’t want to be forgetful and dull in your senior years, you better stop being such a killjoy.
I get it, life gets harder and we get busier. And having a fixed routine feels safe and comforting.
But once in a while, do something new.
If you go to your favorite restaurant, order a different dish. Or better yet, go to a different restaurant!
If you have an opportunity to travel, go ahead.
There are so many things to try and not only are they good for your soul, they also do wonders for your brain.
4) Hanging out with the same people
Speaking of something new…you gotta try to hang out with different sets of people.
Not only will the novelty help in pushing your brain to socialize and adjust, you’ll also learn more about people and life.
And if you keep learning, well…your brain is getting the exercise it needs.
Now that I’m almost 40, I hang out with people who are much younger than me (I’m talking about those in their twenties). I learn a lot from them and I truly enjoy their company.
I also intentionally hang out with those who are 10-20 years older than me. I love their wisdom and sense of peace.
Our brain loves variety.
So challenge yourself. Hang out with people who are “not your kind of people”.
Not only can they teach you more about life, they’ll keep you sharp, too.
5) Consuming social media instead of reading books
On social media, everything is fast and stimulating and delicious.
But while this would make us think this is better for our brain, it’s actually doing it more harm than good.
Research shows that heavy social media users get easily distracted and develop attention problems.
Because of this, they have poorer cognitive performance which could go so bad that it can even shrink parts of the brain associated with maintaining concentration.
I know it’s not easy. I’m addicted to social media too so I know the struggle.
But we gotta try harder.
I did a social media detox for a month, and it has dramatically improved my social media addiction. Perhaps you want to give it a try.
And maybe buy books that you really like, and not just those that seem intelligent.
Then join a book club.
Remember: The first step is the hardest. It will get easier and easier the more you keep at it.
6) Being reliant on AI
“Use it or lose it.”
This is a motto we often see in the gym but it applies to brain health, too!
The more we use AI, the less we use our brains. And the less we use our brains…well, you know what’s next: atrophy!
If you let Jasper write your essays, if you let Synthesia make videos for you, sure you’d finish work faster. And it does make your life easier.
But one thing is for sure: you’re not getting sharper.
Do you notice that kids these days have bad handwriting? That’s probably because they’re using pen and paper less and less.
That’s what could happen to your brain too if you become extremely reliant on AI and technology.
Want to remain sharp as you get older?
Stop asking ChatGPT about every damn thing! Use your brain more instead.
7) Not engaging your brain enough
According to Alzheimer’s Society, while brain training activities have no proven effect on dementia, it can greatly improve one’s memory and thinking skills.
So if you want to be able to remember the vivid memories of your youth when you’re writing your memoir at 60, then you better engage your brain more!
I do this by solving puzzles in the morning and journaling at night.
My partner does this by learning how to play musical instruments.
If you have an opportunity to do activities that could exercise your brain—do them. And do them more often.
Sure, you probably won’t earn a single from it. And it might even seem like you’re simply wasting your time.
But these activities are almost as important as food and water, especially if you’re in your 30s and beyond.
8) Staying in your comfort zone
Most of us simply stick to what works.
We create a routine in our 30s and if we’re happy with it, we stick to it til our dying day.
We also stick to an okay job, an okay relationship, okay friends, okay hobbies…because we’re scared that things up a bit would just cause unnecessary stress.
But our brains are built to always be a little bit stressed.
When we’re kids, we learned about A,B,Cs and 1,2,3s. Our brains were definitely stressed back then…but that’s what growth is all about.
So if you notice that you’re too meh with your life, it’s time to challenge yourself.
If you’re bored with your job, then consider looking for another one. Not only will it be fulfilling, it will be a good workout for your brain, too.
Ask yourself: How can I make my life more exciting again?
Then do those things…even if they seem daunting and scary at first.
9) Not being in the present
To be more perceptive, we gotta be focused on the present.
How else can we notice the small details of the things around us and the nuances made by the people we’re talking to?
How can we notice the way a caterpillar walks or how a grasshopper chews on a piece of leaf?
We need to be in the moment.
This is not easy to do, of course.
I constantly think of my deadlines even while I’m having dinner with my friends.
And when I’m angry or broken-hearted, I can’t stop thinking of the past even if I’m in Venice or Paris.
And you know what? I regret all those times.
If only I was more present, then I’d be able to fully savor what’s in front of me.
So if you want to remain perceptive as you get older, learn how to be more mindful.
It’s good for your soul and your brain.
Final thoughts
Want to be perceptive and sharp as you get older?
Do the same things you do to maintain good health—good sleep, good food, a bit of exercise.
Ditch the cigarettes and other toxic substances if possible, too.
What’s most important is that you have to make sure that you’re constantly using your brain. Try new things, meet new people, and most of all—play and be in the present.
