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Ever feel like you've opened way too many tabs in your mind, and now everything is lagging? You’re definitely not alone! Life can become overwhelming, and sometimes your brain needs a reset. Fortunately, there are some science-backed strategies you can incorporate into your daily routine that will help you clear the mental clutter and get back on track!

With this in mind, if you're looking for proven tips on how to reset your brain, go through the following sections - we've included 11 methods you might want to try!

Key Takeaways

• The brain can get tired because of stress, information overload, and lack of rest. However, it has a unique ability called neuroplasticity, which allows it to rewire and adapt.

• Quality sleep is essential for brain function. It helps maintain neural connections, form memories, and clear toxins. A healthy diet rich in brain-boosting foods is equally important, as is engaging in physical activity every day.

• Other methods that can help reset your brain include creating routines, limiting screen time, practicing gratitude, journaling, and avoiding multitasking.

• Neurofeedback is another great technique that makes use of the brain's neuroplasticity to help you break bad habits and promote mental well-being.

How Can You Reset Your Brain Naturally?

Your brain is basically working 24/7. It processes thoughts, stores memories, and regulates emotions. But it's not immune to fatigue. Stress, information overload, overstimulation (we've got plenty of that nowadays!), and lack of rest can cause brain fog. Eventually, even simple tasks will feel impossible to finish.

On the bright side, the brain has a unique ability - it can rewire itself, adapt, and form new connections. This ability is called neuroplasticity, and it's proof that we can reset our brains through different practices. This way, we can improve mental clarity and boost cognitive performance.

Taking the time to reboot your brain is not just about feeling better at the moment; it is, without a doubt, about long-term mental health! That's why engaging in activities that support the brain's neuroplasticity - such as physical exercise, mindfulness meditation, and spending time in nature - can truly help you feel better both mentally and physically!

Therefore, in the following sections, we'll list some activities you can incorporate into your wellness routine if you think your mind needs a bit of rest.

1. Get Some Quality Sleep

Why exactly is sleep so important? According to the National Institute of Neurological Disorders and Stroke, sleep is "as essential to survival as food and water. Without sleep, you can't form or maintain the pathways in your brain that let you learn and create new memories." As such, quality sleep plays a crucial role in multiple brain functions, including how neurons communicate with each other. A good night's sleep also helps remove toxins that accumulate in the brain while we're awake.

The amount of sleep you need to function optimally depends on your age and health, but it's generally recommended to get between 7 and 9 hours of sleep every night. Plus, you can also enjoy some daytime naps. Researcher Valentina Paz argues that "regular napping could protect against neurodegeneration by compensating for deficient sleep." A study has even shown that napping can lead to a small but important increase in brain volume. This translates into incredible benefits for brain health!

For instance, if you feel mentally tired one day and have at least 30 free minutes, you can take a nap to reset your brain. However, bear in mind that some people who take a nap during the day struggle to fall asleep at night, so use this method only if it doesn't affect you.

Here are some other tips to improve your sleep:

• Stick to a consistent bedtime (it's totally worth it, you'll see!).

• Avoid screens an hour before bed because blue light messes with melatonin, your sleep hormone.

• Enjoy some lavender tea or try deep breathing before sleep.

• Don't lie in bed if you can't sleep. Do something else, like reading or watching a movie instead.

2. Try Mindfulness and Meditation (It's Easier Than You Think!)

Our brains are wired to wander, jumping from the past to the present to the future within seconds. But constantly living in this mental time machine can be exhausting. That's what mindfulness and meditation can help with - they act like an anchor for your brain, helping it stay in the present moment.

But how exactly do these practices work? Research from Massachusetts General Hospital shows that meditation can actually physically change the brain. Scientists observed that experienced meditation practitioners had thicker prefrontal cortices in regions responsible for attention and emotion regulation and a decreased gray matter density in the amygdala, which is associated with anxiety and stress. This means that over time, meditation can potentially rewire your brain to be calmer, more focused, and less reactive to stress.

On top of that, researchers from the University of the Sunshine Coast in Australia conducted a study showing that mindfulness can positively influence information processing and focus skills.

If you've never practiced mindfulness or meditation, you may be a bit reluctant to start, but it's actually easier than you think. Here are some simple ways to practice mindfulness until you're ready to try more complex practices:

• Take five deep breaths before starting a new task.

• Eat slowly and really savor your food.

• Spend 5 minutes a day just observing your surroundings.

3. Stop Multitasking (It's Not Helping!)

Focusing on multiple tasks at a time might feel productive, but it actually overloads the brain. This has actually been scientifically proven. In 2024, the Mendi headband was used in a study aimed at measuring cognitive load in a complex multitasking environment. The results have shown that when people multitask, they feel more mentally strained, perform worse, and make more mistakes compared to when they focus on one task at a time. Moreover, the participants’ prefrontal cortices (the brain region responsible for cognitive performance) didn’t become more active. This suggests a “cognitive disengagement” effect, where the brain tries to avoid overload.

Therefore, multitasking can make you feel incredibly stressed over time, and your mind will struggle to process information and focus. Research shows that the brain works best when it focuses on one task at a time. That's because switching between tasks actually reduces focus, increases errors, and drains cognitive energy.

Conversely, focusing on one task at a time improves efficiency, memory, and overall mental clarity. So, instead of juggling everything at once, try time-blocking or the Pomodoro technique. These will make it easier to switch from multitasking to monotasking.

4. Move Your Body (Your Brain Loves It!)

Physical activity is not just good for your motor skills and overall physical health. It’s also essential for your brain, leading to numerous beneficial effects, including:

• Enhanced blood flow to the brain, which delivers more oxygen and nutrients, especially if you're practicing cycling or aerobic exercises

• Lowered blood pressure

• Increased neuroplasticity

• Reduced stress hormones and inflammation

A study has even shown that aerobic exercise can increase brain volume in regions associated with age-related decline, thus maintaining the health of the central nervous system.

Here are some activities you can try:

• Dancing

• Yoga

• Tai Chi

• Pilates

• Weight lifting

• Walking or running

• Swimming

• Playing tennis

• ...and anything else you enjoy!

5. Cultivate Gratitude and Empathy

Gratitude has long been associated with happiness! In fact, Cicero stated that gratitude "is not only the greatest of virtues, but the parent of all the others."

Simply saying thank you to yourself, Mother Nature, a friend or family member and, at the same time, receiving a thank you in return can do wonders for your brain!

You can also try keeping a gratitude journal, for example. It has been associated with reduced stress, better sleep, and increased emotional awareness. Some specialists have even argued that gratitude can work like a natural antidepressant with positive effects on brain chemistry!

6. Eat Brain-Boosting Foods

Ever heard the phrase you are what you eat? Well, this is undoubtedly true for the brain as well! According to Dr. Rebecca MacPherson, "[t]he effects of nutrition on brain health can start right away with the maternal diet."

Diets abundant in fruits, vegetables, whole grains, and lean proteins supply essential nutrients that support brain function. For instance, you could try switching to the Mediterranean diet, which has been associated with a reduced risk of cognitive decline. It provides plenty of antioxidants, healthy fats, and vitamins. Moreover, make sure to prioritize foods rich in omega-3 fatty acids and B vitamins.

All in all, here are some foods you can incorporate into your diet to support brain health:

• Leafy greens

• Brussel sprouts

• Asparagus

• Peas

• Beans

• Nuts

• Seafood

• Berries

• Eggs

• Olive oil

• Flaxseeds

7. Limit Screen Time

Excessive screen time from electronic devices overstimulates the mind, disrupts natural cognitive processes, and affects overall mental well-being. It floods the brain with too much information. Eventually, it can't process information anymore. Moreover, blue light from screens also suppresses melatonin production, which disrupts your sleep and circadian rhythms.

Furthermore, Justin Kei, M.D. argues that prolonged screen time can even cause or worsen anxiety, depression, and Post Traumatic Stress Disorder.

To help your brain reset and function optimally, implement the following strategies:

• Establish screen-free zones. Designate areas in your home, such as the dining room or bedroom, where screens are off-limits. This encourages mindful eating and promotes better sleep hygiene.

• Set specific time limits: Allocate certain periods during the day for checking emails or social media, and stick to these designated times to prevent mindless scrolling.

• Engage in offline activities: Pursue hobbies that don't involve screens, such as reading physical books, gardening, or engaging in physical exercise. These activities provide a mental break and foster creativity.

8. Spend Time in Nature

Spending time in nature is one of the most effective ways to reset and rejuvenate the brain. Natural environments can help with chronic stress, lack of focus, and information overload. Furthermore, Heather Eliassen, professor of nutrition and epidemiology, argues that people who spend more time in nature have a lower risk of developing psychiatric disorders. Additionally, sunlight is believed to increase serotonin, which is a hormone that can boost your mood and help you feel relaxed.

So make sure you provide your brain with some well-deserved time spent in nature! Try hiking, gardening, or simply sitting outdoors. You can also create a green space at home, enriching a designated corner with plenty of plants.

9. Keep a Journal

Writing things down can certainly feel like hitting a mental reset button! That's why journaling can help you clear your mind, freeing up space for better focus and emotional processing.

Plus, studies show that expressive writing about past experiences lowers cortisol, reducing stress and improving emotional regulation. You may even be able to get rid of that unpleasant nighttime overthinking if you keep a journal!

Journaling has also been linked to improved memory, as well as enhanced decision-making and problem-solving skills, so it's a simple yet powerful way to reset your brain and gain clarity!

10. Develop Healthy Routines

If you've never liked routines, developing one can be quite difficult, and at first, you may not even feel like it's worth the effort. However, in the long run, routines can really have a positive effect on your overall health.

For example, a steady sleep schedule can regulate melatonin and cortisol. Plus, knowing beforehand what your duties are for the next day prevents decision fatigue and allows you to redirect that mental energy toward creativity, problem-solving, and focus.

11. Try Neurofeedback

Neurofeedback is a brain-training method that helps regulate brain activity. It uses real-time monitoring and feedback to train your brain to reach a more balanced state. Neurofeedback has been shown to be powerful in:

• Reducing anxiety and stress

• Improving emotion regulation skills

• Boosting focus and memory

• Enhancing overall cognitive performance

• Improving sleep

If you want to try neurofeedback at home, you can do so with the Mendi headband, which is deeply rooted in science. It utilizes cutting-edge fNIRS technology to measure blood flow and oxygenation levels in your prefrontal cortex while you're playing a game on the Mendi app. As your prefrontal cortex activity increases, you receive positive feedback within the game. When it decreases, that positive feedback is taken away. When practiced regularly, this technique can help you improve different abilities associated with your prefrontal cortex and, therefore, optimize your daily life functioning.

On the other hand, if you are or suspect you may have a mental health condition, you should talk to your doctor before using Mendi to make sure it aligns with your needs. Mendi, as well as other consumer-grade neurofeedback devices, do not substitute medical advice, diagnosis, and treatment.

Frequently Asked Questions

Why is quality sleep important for brain health?

Quality sleep is vital for your brain because it supports memory function and emotional balance. It also helps clear harmful toxins.

How does mindfulness meditation help reset the brain?

Mindfulness meditation helps reset the brain because it reduces stress and lowers cortisol levels. It also helps you stay present in the moment and thus avoid overthinking.

What are some brain-healthy foods?

For a brain boost, think about adding low-sugar fruits, green leafy veggies, nuts, avocados, and omega-3-rich foods like fish and flaxseeds to your meals.

How can limiting screen time improve mental health?

Limiting screen time can significantly boost your mental health because it reduces cognitive overload and gives your brain an opportunity to relax. That's why it can also improve your sleep.

What is neurofeedback, and how does it benefit the brain?

Neurofeedback is a brain-training technique that regulates brain activity to enhance cognitive function and emotional control. It can help lower anxiety and stress while improving focus, memory, and sleep quality.