Before you brush your teeth or pour your morning coffee, a few seemingly harmless habits may already be setting the stage for brain fog and heightened anxiety. While it’s easy to blame stress or a busy schedule for feeling mentally drained, experts say everyday choices—like not drinking enough water, skimping on sleep, or immediately reaching for your phone—can have a bigger impact on your cognitive health than you might realize.
We spoke with doctors to Kimberly Idoko, MD, Esq., Board-Certified Neurologist and Medical Director at Everwell Neuro and Dr. Priyanka Yadav, a psychiatrist and mental health expert to learn which common habits could be making brain fog and anxiety worse and what to do instead. Find their warnings and recommendations below.
1. Skipping Water
Your brain needs hydration to function properly. So don't forget to sip on that water all day long! This is an especially good idea in the morning—don't reach for your cup of coffee before you've had a glass of H2O.
“Your body is 75% water. Staying dehydrated means hello brain fog,” Dr. Yadav warns. Drinking a full glass of water in the morning helps rehydrate your brain and improve clarity and mood.
2. Skimping on Sleep
"Consistently getting poor sleep disrupts memory consolidation, increases brain inflammation, and accelerates cognitive decline," Dr. Idoko warns.
Whether you’re pulling all-nighters or simply struggling to wind down at night, chronic sleep deprivation can take a serious toll on your cognitive function and mental health. She recommends aiming for at least 7+hours of quality sleep each night. A good bedtime routine can do wonders!
3. Scrolling Your Phone Too Much
One of the worst habits for your brain is racking up screentime. This can be especially damaging if reaching for your phone immediately after waking.
“Your brain needs silence, not stimulation,” says Dr. Yadav. Doomscrolling through news or social media right away can spike cortisol levels and increase anxiety, making it harder to feel calm or focused.
The Bottom Line
Taking care of your brain is an important part of leading your best, healthiest life. It's easy to let your cognitive health fall to the bottom of your priorities, but implementing a few simple mindful habits can help pave the way for greater wellbeing. If you steer clear of the mistakes outlined above, you're already on the right track!
