1、Exercise for 30 minutes every day.
The 2012 follow-up study by The Lancet on 500,000 people showed that as long as one maintains the habit of brisk walking or cycling for half an hour every day, the risk of premature death can be reduced by 30%, which is equivalent to purchasing a lifelong health insurance policy for the body.
2、Ensure 7-9 hours of quality sleep
Neuroscientist Matthew Walker confirmed in "The Sleep Revolution" that during deep sleep, the brain activates a "memory washing" process. Those who stick to going to bed early can increase their decision-making accuracy by 35% the next day.
3、Read a book every week
A research group from Yale University followed 5,000 middle-aged and elderly people and found that maintaining the habit of reading not only delays cognitive decline but also increases the density of brain nerve synapses by 17%, which is equivalent to applying a rust-proof coating to the brainpower.
4、Learn new skills every year
Brain scans at the Max Planck Institute in Germany show that when you learn programming or try baking on Bilibili, the prefrontal cortex thickens by 5% like a muscle. This cognitive reserve can effectively resist the invasion of Alzheimer's disease.
5、Morning meditate for 10 minutes
The mindfulness experiment conducted by Massachusetts General Hospital shows that people who sit still every day for 8 consecutive weeks have a 28% reduction in the level of the anxiety hormone cortisol, which is equivalent to having a spiritual spa treatment for themselves every day.
6、Meet 3 friends a week
A 75-year-long happiness study at Harvard University found that those who regularly have meals together with their buddies have a 40% lower incidence of cognitive decline in old age, which is more effective than taking any brain-boosting supplements.
7、Write a gratitude journal before bed
Professor Emmons from the University of California conducted a study and found that those who consistently recorded their small joys saw a 23% increase in serotonin levels after three months. This natural antidepressant substance is more lasting and safer than taking medication.
8、Go to the park to breathe fresh air on weekends
Exeter University's use of smart wristbands for monitoring found that people who spent 120 minutes in nature each week saw a sudden drop of 53% in stress hormone levels. This green therapy is more effective than 80% of anti-anxiety drugs.
9、When angry, speak after a 10-second pause
A survey by the Carnegie Foundation shows that employees who master the technique of emotional pause not only advance twice as fast but also suffer 68,000 yuan less in losses each year due to impulsive decisions.
10、Try new routes every week
Psychologist Carol Dweck's research shows that people who maintain an exploratory mindset have a 34% higher success rate in career transitions, and their hippocampus generates 13,000 more new neurons each year.
11、Write a weekly summary
The efficiency experts from Wharton Business School conducted a test and found that those who reviewed their decisions in 15 minutes had a 20% reduction in the rate of work errors the following week. This is equivalent to installing an error-correction patch in the brain.
12、Write down a running list when under stress
The writing experiment conducted by trauma treatment expert Pennebaker proved that those who wrote down their troubles on three pages of paper experienced a 53% reduction in negative emotions after three days, an effect comparable to that of the therapist's listening therapy.
13、Put the phone in the living room at night
A behavioral experiment at the University of Pennsylvania found that people whose bedrooms had no electronic devices experienced a 47% increase in deep sleep duration, and their morning mental clarity was comparable to having a "de-cluttering" session for their brains.
