Summary of Key Points
This article, from the perspective of cognitive neuroscience, shares four habits that can make the brain clearer and thinking more effective: moderate-intensity aerobic exercise, learning new subjects, appropriately sharing and organizing information, and engaging in high-quality social interactions. Each habit is supported by scientific research and requires little effort to implement; consistent practice can significantly improve brain function.
1. Moderate-Intensity Exercise: “Oxygenating” and “Reinforcing” the Brain
Many people believe that improving cognitive abilities relies on mental exertion, but in fact, the physical health of the brain is fundamental. The benefits of exercise for the brain are similar to charging a phone and clearing background processes:
- Oxygenation: Exercise increases blood flow to the brain, delivering oxygen and energy, which helps address the issue of brain hypoxia caused by prolonged sitting.
- Reinforcement: It stimulates the production of “brain-derived neurotrophic factors (BDNF),” which essentially “paves the way” for neural connections, enhancing information transmission.
- Effectiveness: People who sit for long periods see the most noticeable benefits from starting to exercise (since initial barriers are overcome). Low-intensity activities such as brisk walking or swimming, for 150–300 minutes per week, are sufficient.
Tip: Start by getting up and moving around for 5 minutes every hour, gradually increasing the duration of your exercise.
2. Learning New Subjects: Preventing Brain Laziness
The brain follows the principle of “use it or lose it.” Constant exposure to familiar information leads to its decline; providing new stimuli helps it improve.
- Benefits: Learning new things enhances the brain’s “prediction models” (e.g., learning photography improves your understanding of light and shadow) and builds cognitive reserves, which can compensate for damaged neurons in old age, potentially preventing dementia.
- How to Start: Don’t focus on practicality; choose a topic you’re interested in (e.g., astronomy or baking). Use AI tools if needed to understand complex concepts. Simply write down the questions you have and research them gradually, then try to explain them in your own words.
3. Appropriate Sharing: “Organizing” Brain Information
Have you ever read a lot but never applied that knowledge? This is because information can be like a cluttered warehouse; sharing is the process of organizing it:
- Core Function: When sharing, you need to organize your thoughts, verify facts, and transform vague ideas into concrete content. This “encodes” information in memory, making it easier to recall.
- Forms of Sharing: You don’t have to write formal articles; organizing problem-solving steps, writing movie reviews, or creating task checklists are all effective ways to share.
Tip: Spending an hour each week organizing your thoughts or new knowledge is more beneficial than spending 10 hours on your phone.
4. High-Quality Social Interactions: “Stimulating” the Brain
The human brain evolved for social interaction, and meaningful, engaging interactions activate multiple brain regions:
- Effectiveness: Conversing with others requires listening, understanding intent, and formulating responses, providing comprehensive mental training.
- How to Choose: You can either expand your social circle by attending events or deepen existing relationships (e.g., discussing meaningful topics with friends). The key is to feel comfortable and enjoy the process.
These four habits offer a “low-cost, high-return” approach: they don’t require much investment or deliberate effort, but integrating them into your daily routine can gradually improve brain function. For example, walking for 30 minutes daily, learning something new each week, writing a note monthly, and having in-depth conversations with friends every two weeks can yield significant improvements over time.