Why Brain-First Habits

I like to begin with the brain. Not because it controls every system, but because it integrates signals from across the body and turns them into behavior.

This doesn’t mean the brain works alone. It means brain driven behavior is a powerful lever we can actually pull.

My overarching concern also begins with the brain: what are we without our mind? I don't want to find out from personal experience. Translated into goals, this means protecting memory, judgment, and agency first, then letting the rest flow naturally.

Present You and Future You

Future cognition matters. But so does thriving today. Feeling energized, focused and resilient. Finding joy and meaning in daily life. Not putting the present on hold to protect an uncertain future.

How do we reconcile quality of life for both our present and future selves?

I found answers in converging evidence from numerous domains. These range from neuroscience and cell biology to exercise science, nutritional psychiatry, and behavior research. The evidence from both research and real-world applications highlights two realities:

• Our bodies function as highly complex interconnected systems

• We have the ability for intentional adaption through small daily lifestyle choices

From these two realities, two priorities emerge for a brain-centric approach:

• Building habits that support and protect brain function

• Recalibrating the brain’s reward system to automate and prioritize those habits

The Brain-first Pull-through Effect

Here are a few examples to explain why we say: protect the brain, body and mind will follow. Consider three heavy hitter behaviors: sleep, movement, and nutrition.

Sleep – Sufficient and Consistent Quantity and Quality

Sleep is the brain’s nightly reset and repair cycle. Good sleep:

• Clears metabolic waste like amyloid plaques linked to cognitive decline

• Restores emotional balance, memory, and energy

The outcome: When sleep protects the brain, emotional regulation, physical recovery, and cognitive performance improve together. Everything else becomes more doable.

Movement – Sufficient and Consistent

Movement is not just about fitness. It's a signal to the brain.

• Increases BDNF, stimulating neuroplasticity and neurogenesis

• Stabilizes blood sugar and inflammation as muscles absorb excess glucose

The outcome: When movement supports the brain, energy stabilizes and motivation increases. Fitness improves and chronic disease risk drops, both as a natural byproduct.

Nutrition – Whole Foods, Mostly Plants

When and what you eat shapes the brain’s environment and energy supply.

• Reduces inflammation that undermines brain function and physical wellbeing.

• Stabilizes blood sugar, preventing mood and energy crashes

The outcome: When nutrition supports the brain, mood steadies, energy becomes more reliable, and overall health improves. Chronic disease risk drops.

Rewiring the Brain

Your brain is an efficiency engine. It automates whatever it believes will keep you alive and repeats whatever feels rewarding. Modern life sends it constant, distorted survival signals.

But we can rewire our brain!

We now have strong and growing evidence that mindful awareness and stacking small changes are effective for rewiring and recalibrating the brain’s reward hierarchy.

These approaches are supported by research, reinforced in real-world use, and continue to evolve. They may not aways work for everyone, but they reliably outperform willpower-based strategies dependent on high motivation states.

When you work with your brain, everything becomes more doable.

Want to learn more?

Visit the Open Journal or go to Playbooks for more detail and links experts resources.

Wishing you well,

Janice