5 Habits I’m Building in My 30s to Support My Brain in My 70s

The older I get, the more I realize how much I don’t want to just live a long life—I want to stay sharp in it. I want to know the names of my friends, remember why I walked into a room, and enjoy a good book without reading the same sentence five times. Basically, I want to age with my brain intact.

This awareness became even more personal watching my grandmother navigate life with Alzheimer’s. She lives alone, and most days, no one stops by. No check-ins, no conversation. She was a vibrant woman once—sharp, social, funny—and now the silence is working against her in the cruelest way. I can’t help but wonder how much the loneliness is accelerating her decline.

So in my 30s, I’ve started thinking about brain health like I think about retirement savings: invest early, stay consistent, and hope that it compounds over time. It’s not about being perfect—it’s about making small, intentional choices now that could protect me decades down the line.

These are the five habits I’m focused on. They’re not trendy hacks or miracle solutions. Just honest, science-backed ways to support my future brain, one day at a time.

The Alzheimer’s Association reports that staying socially connected and mentally active as we age may help reduce the risk of cognitive decline and Alzheimer’s.

1. I Treat Sleep Like a Non-Negotiable (Finally)

In my 20s, I saw sleep as optional—something to fit in around work deadlines, social plans, or binge-watching entire seasons in one night. But now? I treat it like a prescription. A daily investment in cognitive clarity, emotional regulation, and long-term brain health.

Research from the NIH has shown that while we sleep, the brain actually clears away toxic waste proteins that build up throughout the day. Without enough quality sleep, this “clean-up crew” doesn’t work as effectively, which can increase risk for cognitive decline later in life.

So now, I aim for 7.5 to 8 hours a night. No scrolling past 10 p.m., no caffeine after 2 p.m., and I finally embraced blackout curtains and a wind-down routine. I’m not militant, just consistent. Prioritize a consistent wake-up time over a consistent bedtime. Your brain's internal clock loves reliability—even on weekends.

2. I Challenge My Brain in Enjoyable Ways (No, Not Just Wordle)

Let’s talk neuroplasticity—the brain’s ability to rewire and adapt throughout life. It’s real, and it’s powerful. But to keep that ability sharp, the brain needs to be actively challenged. That doesn’t mean solving calculus problems or memorizing the periodic table. It means doing things that are just hard enough to be engaging but not frustrating.

For me, that’s learning a new language on Duolingo, practicing piano (badly), and rotating between nonfiction reads and mystery novels. Novelty and challenge keep my brain awake. I also switch up routines—like cooking unfamiliar recipes or driving different routes—to keep myself out of autopilot.

And yes, I still do Wordle. But that’s dessert, not dinner.

Bilingualism may be a brain booster—one study found that people fluent in two languages showed dementia symptoms about four years later than those who spoke only one.

3. I Eat for Brain Health—Not Just Body Goals

Here’s where I’ll be honest: I used to eat with one goal in mind—whatever made me feel “light” or “in control.” But I’ve slowly shifted to focusing on food that fuels brain health, not just body image.

That means more omega-3 fats (hello, salmon and walnuts), leafy greens (especially spinach and kale), and berries (which are packed with antioxidants). I also upped my intake of fermented foods—like kimchi and kefir—for gut health, which science increasingly links to mood and brain function.

I’m not “on a diet.” I just try to eat foods that reduce inflammation, support neurotransmitter balance, and protect cognitive function over time.

4. I Actively Protect My Attention Span

Let’s be real: the modern world is at war with your focus. And I used to accept the chaos—checking five apps before I even got out of bed, toggling between tabs like a squirrel on espresso, finishing… well, almost nothing.

But sustained attention is trainable. And according to emerging research, keeping your focus sharp now may help preserve it decades from now.

So I started with one small shift: single-tasking. I use the Pomodoro Technique (25 minutes of focus, 5-minute breaks) when I write, and I keep my phone in another room during work sessions. I also read more books, less social media. It’s not perfect, but I can feel my mind getting stronger—less scattered, more grounded.

And honestly? I like myself more when I’m present.

5. I Make Space for Connection—On Purpose

This one surprised me. I knew that loneliness felt bad, but I didn’t know it could actually damage brain health over time. Research shows that persistent loneliness in midlife is a standalone risk factor for dementia and Alzheimer’s. Interestingly, those who overcome loneliness may be more resilient to cognitive decline.

So I stopped treating connection as “extra.” I schedule friend catch-ups with the same seriousness I give to work meetings. I’ve made an effort to talk to my neighbors. I send spontaneous voice notes to my sister instead of just liking her posts.

Even when life feels full, I try to show up as a person, not just a role. Because meaningful connection doesn’t just fill your heart—it protects your mind.

Answer Hub!

Here’s your brain-forward checklist to build now (and thank yourself for later):

• Sleep smart. Give your brain the nightly detox it needs by prioritizing deep, regular sleep.
• Challenge your mind. Whether it's learning guitar or switching up your grocery store, keep things novel.
• Eat like your brain depends on it. Because it does. Think omega-3s, greens, berries, and fermented foods.
• Protect your focus. Cut the noise. Practice attention the same way you’d train a muscle.
• Stay connected. Quality relationships are brain insurance—schedule them like you mean it.

Your 70s Start in Your 30s

Thinking about long-term health when you still feel relatively young isn’t about paranoia—it’s about respect. Respect for your future self. Respect for the mind that carries you through work, relationships, decisions, and everyday joy.

Watching my grandmother live with Alzheimer’s has been heartbreaking. But it’s also been deeply clarifying. If I can start now—slowly, intentionally, without pressure—maybe I give myself a better shot at clarity, connection, and dignity in later life.

I don’t expect to control everything. But I can influence the foundation I’m building. One walk, one dinner, one phone call at a time.