5 Lifestyle Habits That Support Cognitive Well-Being

Written by: Urmi Hossain

Building a healthy lifestyle is important for both our mental and physical health.

As women professionals, we get so consumed by our personal and professional lives that we forget to nurture our body, mind, and soul, often neglecting ourselves at the cost of serving others.

Developing a healthy lifestyle is necessary for longevity and reinforcement of our cognitive abilities such as thinking, learning, and memory. 

In this article, I will share 5 lifestyle habits to enhance our cognitive abilities and improve our mental health.

1. Practicing mindfulness

We are always on the go, running to catch the bus, running to work, and even running to go and pick up the kids. As women, one thing we forget is to stay present and enjoy the moment. Studies have found that being fully present shows a lot of mental and physical advantages such as reduced anxiety, better focus, and better stress management. Unfortunately, in the digital world we live in, we are also mindlessly scrolling on our cellphones and we forget to be mindful of our surroundings.

Here are a few practical techniques to be more present with yourself.

• Single-tasking - there is a misconception that being a multitasker makes you a much more efficient and productive person. However, research has shown that multitasking can be detrimental to productivity and cognitive function, and to rather focus on one thing at a time.

• 5-minute guided journal - writing down your thoughts and emotions is an effective way to be present with yourself and a great day starter

• Mindful walking - getting body movement is great especially when you do it mindfully. Mindful walking consists of paying attention to the sensation of your feet touching the ground, the rhythm of your steps, and your surroundings as you walk. You can aim to complete 10,000 steps a day by getting off a couple of metro/bus stations before reaching your work and walking during your lunch. But remember to do all of this free of distractions while aware of your surroundings. 

2. Social engagement 

Deep and meaningful connections are important for cognitive well-being. Social interactions improve memory, focus, and attention. Healthy relationships are vital to enhancing your cognitive behavior. Networking, mentoring, and positive connections stimulate thinking, ideas, and creativity. 

Here are a few practical ways to build meaningful connections.

1. Find mentors in your day-to-day job, through communities, or even in friends - what I call friendtor = friend+ mentor.

2. You are the average of the 5 people you spend most time with. Choose well who you want to spend time with

3. Join organizations such as public speaking clubs, book clubs, women’s empowerment clubs as well as workout groups. 

4. Attend webinars or workshops that your communities organize and connect with the people there. 

3. Regularly invest in yourself

Use your time and efforts to invest in your personal growth and development.

Engage in activities that stimulate creativity such as art, music, writing, or any other form of self-expression. Taking time to pursue outside work interests brings fulfillment and joy in life. 

A couple of practices that I love engaging with:

1. Regularly reviewing personal goals - Set goals at the beginning of the year, and regularly see the progress you have made and how far you have come. Seeing the completion of your work gives you a sense of accomplishment

2. Be curious and open to try new activities. Exploring new activities and trying new things is an essential aspect of personal growth and self-investment. It can expand your horizons, enhance your skill set, and enrich your life experiences. 

3. Get outside of your comfort zone to boost confidence and explore yourself. Follow your intuition and try new hobbies:  enroll in classes or workshops such as cooking, baking, or painting, and travel to new places that expose you to different cuisines, traditions, and cultures. 

4. Mental stimulation 

Challenge your brain with new and complex tasks. Engage in activities that stimulate your brain to think, to be creative, and to enhance your cognitive functions. 

Here are some fun to stimulate your thinking:

1. Engage in language learning

2. Take a course to learn a new skill or to enhance what you already know. Udemy is a great place to find classes at a reasonable price.

3. Read - engage in a relaxing activity before going to sleep or while commuting to work

4. Play puzzles or chess to challenge cognitive abilities

5. Learn a new hobby whether it is playing a new musical instrument or learning how to bake 

5. Physical exercise

Physical exercise is one of the most effective ways to boost cognitive health. It is recommended to do at least 30 minutes of exercise per day. Regular exercise doesn’t need to be exactly going to the gym and doing heavy lifting. It could simply be going for a morning walk, doing yoga/ meditation, or swimming.

Regular exercises promote memory, release stress, and aid with problem-solving skills. 

A workout that I very much recommend to the women out there is boxing. Boxing is a great discipline that is underrated among women unfortunately, however, it is an amazing workout that not only helps you to lose weight but also helps you to be more disciplined, to release your anger as well as build resilience.

To conclude,cognitive well-being is crucial to leading a more satisfied, happier, and fulfilled life. Simple acts such as working out, learning as well as social interactions can create a meaningful and long-lasting impact in your life and unlock your fullest potential.