Simple Habits That Can Maintain Mental and Brain Health

Illustration of jurnaling. (Freepik)

JAKARTA - Maintaining mental health does not always have to be done through big steps or drastic changes. In fact, small habits that are consistently carried out in daily life can have a significant impact on emotional balance, thinking sharpness, and mental resilience.

Simple routines such as setting aside time for rest, being active, and giving yourself space to focus, have proven to play an important role in maintaining brain and mental health.

In line with this, neurologists share a number of lifestyle-based habits that are considered effective in supporting brain health.

Citing a report from Hindustan Times, local time, the Head and Director of the Neurology Group at Yatharth Hospital, Dr. Kunal Bahrani, revealed that various daily complaints ranging from difficulty concentrating, easy forgetfulness, unstable emotions, to mental fatigue are often closely related to the way the brain is treated every day.

"However, brain health can be shaped by consistent habits and driven by lifestyle factors that affect cognition, mood, and resilience over time," Bahrani said.

One of the simple habits recommended is exposure to natural light in the morning. According to Bahrani, this habit helps to align the sleep and wake cycle, increase alertness during the day, and support better sleep at night.

He emphasized that short activities such as sitting near a window or walking in the morning outdoors can already provide significant benefits for brain health.

In work activities, Bahrani suggests avoiding the habit of multitasking and starting to get used to focusing on one task at a time.

He explained that multitasking places a heavy cognitive burden on the brain, which reduces work efficiency and weakens attention span in the long term.

"Focusing on one task at a time allows the neural networks associated with concentration and memory to function more effectively," he added.

To help build the habit of focusing, Bahrani recommends setting work time in structured blocks, taking a moment before starting a task, and minimizing distractions from the surrounding environment.

In addition, the habit of writing is also considered beneficial for mental health. Writing can help the brain organize information while managing emotional responses. This activity is known to be able to reduce stress levels and improve emotional regulation skills.

Regular physical movement, such as walking, yoga, or stretching, is also an important part of maintaining brain health and emotional well-being. Bahrani explained that physical activity helps increase blood flow to the brain as well as encourage the release of nerve chemicals that play a role in the learning process and the formation of memory.

Sleep quality is also no less important. Adequate and regular sleep plays a major role in the consolidation of memory, processing emotions, and the restoration of neurological functions. Irregular sleep patterns can have an impact on decreased concentration, low motivation, and increased emotional sensitivity.

To support sleep quality and cognitive balance, Bahrani recommends limiting exposure to digital devices before bedtime. He also emphasizes the importance of providing daily breaks to relieve stress and better manage emotional demands.

"Simple practices such as slow breathing, a full-awareness pause before reacting, or spending time in a supportive social environment help shift the nervous system toward a calmer state, increasing emotional stability and decision-making," he said.