We all strive to stay healthy by eating well, exercising, and staying active, but some of the most common habits promoted as “healthy” might actually be putting your brain at risk. Experts warn that seemingly good habits—whether from social media or popular trends—could contribute to cognitive decline over time. Here are five habits doctors say may be silently harming your brain, and what you can do to protect your cognitive health.
1. Overloading on Multitasking
Multitasking might seem like a time-saver, but research shows it can actually impair memory and concentration. Brown University explains that multitasking forces the brain to switch between tasks, which reduces efficiency and strains attention spans. Over time, this can increase mental fatigue and hinder brain function.
What to do instead: Focus on one task at a time. Even just 30 minutes of deep, undistracted focus each day can improve memory and cognitive stamina.
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2. Skipping Meals Without Proper Guidance
Intermittent fasting has been praised for its weight loss benefits, but skipping meals without proper nutrition can starve your brain of essential energy. A study in the Journal of Neurorestoratology found that habitual breakfast skippers experienced a faster cognitive decline due to a lack of essential nutrients needed for brain health.
What to do instead: If you’re interested in intermittent fasting, consult your doctor or a registered dietitian to ensure you’re getting the nutrients your brain needs when you do eat.
3. Failing to Log Social Time
While reading the news or watching documentaries is beneficial for your brain, social interaction is just as critical. A 2025 study from the National Institute on Aging revealed that loneliness increases dementia risk by 31%. The study found that loneliness impacts cognitive function similarly to being physically inactive or smoking.
What to do instead: Make time for in-person or virtual social connections. Try volunteering, joining a walking group, or simply chatting with friends and family to stimulate your brain and reduce the risk of cognitive decline.
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4. Overusing Earbuds
Listening to music or podcasts can seem like a brain boost, but using earbuds too often and at high volumes can be detrimental. The 2020 Lancet Commission report highlighted that hearing loss contributes to dementia risk because the brain has to work harder to interpret distorted sounds, diverting resources from memory and decision-making.
What to do instead: Keep your volume at or below 60%, and take regular breaks from your headphones. If you notice signs of hearing loss, consult with a healthcare professional early to prevent long-term damage.
5. Doing Too Many Brain Games
Brain games can be fun and challenging, but repetitive tasks may not be the best for your brain. Dr. Oana Dumitrascu, a vascular Neurologist at Cedars-Sinai, explains that true cognitive improvement comes from challenges outside your comfort zone. Only brain games tested in randomized clinical trials have been proven to enhance neuroplasticity, he adds.
What to do instead: Engage in activities like meditation, learning a new language, or practicing an instrument. These activities challenge your brain in ways that improve neuroplasticity and long-term cognitive function.
