9 Habits That Can Make You Smarter, According to Doctors

Experts say simple lifestyle changes can improve focus, memory, and cognitive performance.

Published on Feb. 16, 2026

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Experts say small changes like maintaining a consistent sleep schedule, exercising daily, trying new hobbies, staying socially engaged, and even daydreaming can rewire neural pathways and enhance brain function over time. Doctors recommend these nine habits to boost cognition and mental sharpness.

Why it matters

Becoming smarter isn't just about acing trivia - it's about building long-term brain health that helps with focus, memory, and problem-solving. These science-backed habits can make a meaningful difference in cognitive performance across all areas of life.

The details

The experts cite research showing that habits like keeping a consistent sleep schedule, engaging in daily exercise, learning new skills, maintaining social connections, and even allowing the mind to wander can all stimulate the brain and improve its ability to adapt and grow stronger over time. Simple lifestyle changes like these are proven to support neural pathways, memory consolidation, and overall cognitive function.

  • According to the NIH, a third of American adults report regularly getting less than the recommended seven to eight hours of sleep.

The players

Sharon Brangman, MD

A geriatrician, a trustee on the board of the McKnight Brain Research Foundation, and a director of the Center of Excellence for Alzheimer's Disease at SUNY Upstate Medical University.

Joel Salinas, MD, MBA, MSc, FAAN

The chief medical officer of Isaac Health.

Ryan Sultan, MD

A psychiatrist, professor, and medical director of Integrative Psychiatry.

Kevin Woods, PhD

The director of science at Brain.fm.

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What they’re saying

“When we sleep, our brains continue to work by consolidating our memories and improving our ability to focus and problem-solve. Not getting enough sleep may result in problems with usual brain functioning, yet, according to the NIH, a third of American adults report regularly getting less than the recommended seven to eight hours of sleep.”

— Sharon Brangman, MD (San Francisco Chronicle)

“Consistent connection with others—whether through calls, visits, group activities, or volunteering—helps stimulate thinking and supports emotional wellbeing, both of which are important for cognitive health.”

— Joel Salinas, MD, MBA, MSc, FAAN (Instagram)

“Talking to oneself is surprisingly beneficial. Speaking to yourself out loud and verbalizing your thoughts improves cognitive control and search performance.”

— Ryan Sultan, MD (Quarterly Journal of Experimental Psychology)

“Our research found that music with rapid modulations can synchronize brainwave activity in ways that regular background music simply can't. Just a few minutes of listening can boost focus-related brain activity by up to 119%.”

— Kevin Woods, PhD (Scientific Reports)

The takeaway

These simple, science-backed habits can help rewire the brain for improved focus, memory, and overall cognitive performance. By making small lifestyle changes like getting enough sleep, exercising regularly, learning new skills, and engaging with others, individuals can support long-term brain health and adaptability.