The simplest solutions are often the most powerful. Sadly, because they’re so simple, most people overlook them. When it comes to brain health, these basics include what we put into our bodies and what we put into our minds.I don’t take drugs or drink alcohol anymore. Alcohol, in particular, <a href="https://pubs.niaaa.nih.gov/publications/arh27-2/125-133.htm">can damage our brains in many ways</a>.

Limit Your Alcohol Consumption

The brain is affected by any negative feelings, thoughts, and emotions. Whatever you rest your mind upon, be it anger, self-doubt, or fear, your brain will eventually take that shape.Thankfully, you can shape your brain in a much more positive direction. For example, by harnessing the power of neuroplasticity via regular <a href="https://medium.com/mind-cafe/mindfulness-without-the-fluff-b29582757a62">mindfulness practice</a>, you can become more resilient, develop sharper focus, and manage your emotions more effectively.

Mindfulness

Challenges can be used as fuel. You don’t just want fuel — you need it for growth. Resilient people know this. Instead of merely coping with what life throws at them, they lean into adversity and use it for growth.If you want to practice this habit, you need to focus on progress when life throws you a curveball. It doesn’t have to be a major setback — opportunities for growth are everywhere.

Use Challenges As Fuel For Growth

With new innovative measurement tools, I’ve also been able to explore the predictive age of my brain. Astonishingly, not only did I reverse the age of my brain, it is now nearly 10 years younger than that of a normal man my age.Below I describe how our brains can change, and then I discuss the 12 age-reversing habits that made mine 10 years younger.

Turn Your Brain 10 Years Younger

Our brains are malleable, like playdough, and our experiences determine their shape. This process is best compared to physical exercise. For example, thirty reps lifting weights won’t make your muscles bigger, but thirty reps every day for a year will. The same is true for your brain, and over time, its shape will change.

The Brain is Playdough

<ol><li>What Part of This Situation is Under My Control?</li><li>What Is Being Constantly Avoided?</li><li>What Would My Mentors Think About This?</li><li>What Would Tomorrow-Me Think?</li><li>If I Am Saying Yes to This, What Am I Saying No To?</li><li>Does This Align With My Values?</li><li>What’s the Worst That’ll Happen if I Attempt This?</li></ol>

 7 Questions

<ol><li>Don’t get into bed until you’re actually sleepy. Let your body, not the clock, dictate when you get into bed. If you go to bed before your body’s ready for sleep, you’re likely to end up worrying, which makes it even harder to sleep.</li><li>If you can’t sleep, get out of bed until you’re sleepy. If you wake up in the middle of the night and can’t fall back asleep, don’t lie there fighting it. </li><li>Pick a consistent wake-up time. When we continually change our wake up time, we contribute to what’s called social jet lag, which leads to the same symptoms as real jet lag. </li><li>Don’t sleep in.</li></ol>

How To Sleep

Sleep is important <a href="http://v/">for many brain functions</a>, including how neurons communicate with one another. <a href="https://pubmed.ncbi.nlm.nih.gov/24136970/">Recent findings</a> also suggest that sleep plays a vital role in removing brian toxins that build up while we are awake.Ever since I found recovery, I get a minimum of 7 hours of sleep, and by having a structured routine, I don’t have a problem sleeping. Unfortunately, most people find that they can’t shut their minds off when they go to bed.

Tighten Up Your Sleep Routine

This habit directs me to bring joy, energy, and present moment awareness into my encounters with others. Even if I don’t feel like it, I just ‘life it up’, and the energy it creates is astounding.I recently extended this habit after reaching out to one of my favourite thought leaders, <a href="https://tim.blog/2018/06/21/adam-robinson/">Adam Robinson</a>. Adam suggests we should ‘lean into every moment and encounter expecting magic and miracles.’ What a way to live.

Life It Up

What you put into your head is just as important as what you put into your body. When I found recovery, I became obsessed with learning.Fascinated by concepts such as awareness, meditation, and self, I devoured every book I could find. I became a student of life… and went back to college to study psychology and philosophy.

 Feed Yourself With Good Quality Brain Food

If you want to get over your fears, the best thing to do is lean into them. If you’re afraid of heights, do a bungee jump. If you’re nervous about a difficult conversation you need to have, go and speak to that person. If you’re afraid of failure, fail greatly and learn from the process — it’s the best way to succeed.Don’t let your emotions define your reality. The biggest gains in life are often on the other side of fear.

Lean Towards Your Fears

We all have a story, and it is written with the words we use. If you tell yourself you procrastinate, you’re going to act accordingly. If you tell yourself you can’t cope, it’s likely that you won’t.This is backed by <a href="https://www.sciencedirect.com/science/article/pii/S2212144718300437">research</a> which shows that language is a vehicle for emotion. As a result, how you think, and the language that you use <a href="https://medium.com/better-humans/a-complete-guide-to-the-science-of-self-talk-9da0c478fe62">determines how you feel</a>. It is therefore critical that you choose your words carefully, especially when talking to yourself.

Write A New Story

‘Self’ <a href="https://medium.com/mind-cafe/you-are-not-your-thoughts-c7ef6d4ec361">means your self-concept</a>, your story — who you think you are. If you are suffering in some way, like I was with anxiety, disconnecting from ‘self’ will give you the freedom to experience a greater sense of well-being.<a href="https://medium.com/mind-cafe/you-are-not-your-thoughts-c7ef6d4ec361">Self-observation</a>, which is a form of meditation, helps you to do just that. It involves mindfully observing your thoughts, feelings, and bodily sensations.

Observe Without Engaging

Have you ever felt completely shaken and overcome by fear? I have. I was easily overwhelmed before and during my addiction — it was my default. Daniel Goleman calls this an <a href="https://www.healthline.com/health/stress/amygdala-hijack">emotional hijacking</a>, where your amygdala — the fear centre of your brain — screams like a siren.Through self-observation and meditation (see point 4 below), the rational part of the brain — the cortex — appraises the situation. I soon realize that my life is not in danger. The cortex then deactivates the amygdala, which in turn, inhibits the secretion of cortisol via the hypothalamus, reducing anxiety.

Eliminate (Or Reduce) Emotional Hi-jackings

Societies rules don’t always apply: “You’re not supposed to do that.” That’s a bit weird.” “You can’t say that.” Says who? Society? Do we even know who that is?If you’re following your heart, and you’re not breaking the law, don’t be afraid to challenge societal norms. Follow your passion when people think you should play it safe. When the crowd go one way, you go the other. If it feels right, go with your gut.

Listen To Your Heart

Ever since I was a child, I was consumed by anxiety and tormented by my mind. As I got older, my anxiety got worse, and so did my urge to escape it. I began using drugs when I was 14 years old, and…