Let’s talk about your daily routine. The one that looks perfectly harmless but might be sneakily nudging your brain into a bit of a funk. Nothing catastrophic just the cognitive equivalent of trying to sprint with ankle weights.

Now, we’re not here to scare you with science. But as any friendly neighbourhood neuroscientist might say: “Your brain is brilliant, but it notices everything, especially what you do every day.”

So here are four everyday habits that are so common, you’d think they were endorsed by society (because, well… they kind of are).

1. The 8-Hour Desk Drag

Ah yes, the gold standard of modern productivity: sitting for eight hours straight and calling it “work”. Sure, the world runs on deadlines, calendars and endless meetings, but your brain? Not exactly thrilled about it.

Extended sedentary time can leave your brain feeling more foggy than focused. It’s not about quitting your job and moving to a yurt; it’s about adding movement back into your day like a well-placed plot twist.

Try this:

• Batch your deep work into focus sprints, not marathons.

• Get up every hour (your legs will thank you, your brain too).

• Take your phone call outside. Nature’s pretty good at this cognition thing.

2. Ghosting Your Mates (Even Accidentally)

It’s tempting to lean into your introvert era. But your brain? It likes other brains. Especially the ones it trusts.

Social interaction doesn’t just give you warm fuzzies it keeps your emotional circuits tuned. Even small, meaningful check-ins can act like little mental espresso shots (without the jitters).

Try this:

• Call someone just to say hi. No agenda, no calendar invite.

• Say yes to something low-stakes and fun this weekend.

• Join a class or club even if it’s just to awkwardly bond over how bad you are at pottery.

3. Screen Time Is the New Sugar

Work is on a screen. Relaxation is on a screen. Even sleep sabotage? Yep, that too.

We’ve normalised living in the glow of LED backlights. The problem? Your brain’s sleep-wake cycle wasn’t built for TikTok at midnight. And when sleep stumbles, focus, memory and mood often trip over too.

Try this:

• Rest your eyes by literally closing them for 60 seconds between tasks.

• Get bored on purpose. Read a book. Go for a wander/walk.

• Ditch devices an hour before bed and let your brain recalibrate.

4. The Hustle Spiral

Let’s be honest you’ve probably got a side hustle idea on your Notes app right now. That’s great! But the culture of “do more, sleep less, earn everything” is kind of like giving your brain a performance review every day. Stressy. Messy. Unnecessary.

Chronic stress, even the low-key “I’m fine!” kind, builds up like inbox tabs you never close.

Try this:

• Start small. Create something you love before turning it into “content”.

• Set goals you can actually celebrate, not just survive.

• Say this out loud once in a while: “Right now, I’m okay.” (Science says it helps.)

TL;DR: Your Brain Loves You. Show It Some Love Back.

You don’t need a total life overhaul. Just a few tweaks to remind your brain it’s not on its own in there.

• Work smarter, not longer.

• Call your mate, even if it’s just for memes.

• Power down before bed.

• Hustle… gently.

You’ve got a good brain. Let’s keep it that way.