<ul><li class="ql-align-justify">What It Means:</li></ul>Clear targets help maintain focus and motivation.<ul><li class="ql-align-justify">Action Step:</li></ul>Define weekly or monthly goals (e.g., “Walk 10,000 steps daily” or “Complete one online course module”) and review your progress regularly.

9. Set Specific, Measurable Goals

<ul><li class="ql-align-justify">What It Means:</li></ul>A balanced diet supports cognitive function, while excessive sugars and unhealthy fats can harm it.<ul><li class="ql-align-justify">Action Step:</li></ul>Plan meals that include fruits, vegetables, lean proteins, and healthy fats. Reduce processed foods and sugary snacks.

5. Adopt a Brain-Healthy Diet (Nourish)

<ul><li class="ql-align-justify">What It Means:</li></ul>Monitoring your habits helps you see improvements and adjust where needed.<ul><li class="ql-align-justify">Action Step:</li></ul>Use a journal or a habit-tracking app to record daily exercise, sleep quality, learning sessions, and social activities.

8. Track Your Progress

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<ul><li class="ql-align-justify">What It Means:</li></ul>As your needs change, so should your approach to brain health.<ul><li class="ql-align-justify">Action Step:</li></ul>Reevaluate your routine every few weeks and tweak your habits based on what’s working best for you.

10. Stay Flexible and Adjust

<ul><li class="ql-align-justify">What It Means:</li></ul>A structured daily schedule reinforces brain-healthy habits.<ul><li class="ql-align-justify">Action Step:</li></ul>Create a weekly plan that slots in exercise, learning, relaxation, and social time, then stick to it.

7. Establish a Consistent Routine

<ul><li class="ql-align-justify">What It Means:</li></ul>Engaging with others boosts brain plasticity and emotional well-being.<ul><li class="ql-align-justify">Action Step:</li></ul>Schedule regular social interactions—whether it’s a weekly catch-up with a friend, joining a club, or engaging in community events.

6. Foster Social Connections (Connect)

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<ul><li class="ql-align-justify">What It Means:</li></ul>Regular exercise increases blood flow and encourages brain cell repair.<ul><li class="ql-align-justify">Action Step:</li></ul>Aim for at least 30 minutes of moderate exercise (walking, cycling, or strength training) daily.

2. Prioritize Physical Activity (Move)

<ul><li class="ql-align-justify">What It Means:</li></ul>Challenging your mind with new skills and knowledge builds new neural connections.<ul><li class="ql-align-justify">Action Step:</li></ul>Choose one new activity or subject to explore each week—be it a hobby, an online course, or reading on a novel topic.

3. Commit to Lifelong Learning (Discover)

<ul><li>What It Means:</li></ul>Understand that cognitive decline isn’t inevitable.Your habits, not just genetics, shape your brain’s future.<ul><li>Action Step:</li></ul>Reflect on your current lifestyle and commit to making one positive change each week.

1. Embrace a Growth Mindset

<ul><li class="ql-align-justify">What It Means:</li></ul>Reducing stress and ensuring proper rest are key to preventing cognitive overload.<ul><li class="ql-align-justify">Action Step:</li></ul>Incorporate daily relaxation techniques (such as meditation or deep breathing) and aim for 7–8 hours of sleep each night.

4. Manage Stress and Get Quality Sleep (Relax)

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10. Stay Flexible and Adjust

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