From multitasking to not drinking enough water: Dr Pal shares 10 everyday habits that is harming your brain

We often think of brain health in terms of big lifestyle changes—like exercise or diet—but sometimes, it’s the small daily habits quietly doing the most harm. Skipping sleep, spending hours on screens, or even sipping too little water can slowly chip away at focus, memory, and long-term brain function. In his latest Instagram video, Dr Pal broke down ten such habits that many of us overlook but should absolutely be mindful of.

Poor sleep
One of the most damaging, Dr Pal says, is poor-quality sleep. Without enough deep rest, the brain struggles to clear toxins and consolidate memory, leaving you foggy and unfocused.

Prolonged sitting
Long hours of sitting aren’t helping either—restricted blood flow to the brain can even shrink the hippocampus, the region tied to memory and learning.

Multi-tasking
Add in constant multitasking, which weakens attention span and working memory, and you’ve got a recipe for burnout.

Your diet
Your diet also plays a role. Processed foods and excess sugar trigger inflammation.



Stress
Chronic stress floods the body with cortisol that harms the hippocampus and disrupts sleep further.

Isolation
Social isolation, another silent culprit, raises the risk of depression and accelerates cognitive decline.

Loud music on headphones
Even lifestyle quirks like blasting loud music through headphones can hurt brain function in the long run, as hearing loss strains mental processing.

Then there are the habits that feel harmless but aren’t—like neglecting mentally stimulating activities, not staying hydrated, and scrolling through screens right before bed. According to Dr Pal, each of these seemingly small choices chips away at cognitive reserve, memory, and focus over time.
How to boost brain health?
Hyderabad neurologist Dr Sudhir Kumar suggests a simple but powerful way to boost brain health: use your non-dominant hand for everyday tasks. Brushing your teeth, cooking, writing, or even using your phone with the opposite hand can stimulate underused areas of the brain, create new neural connections, and enhance cognitive flexibility. The doctor mentioned that these small daily challenges strengthen the brain over time, improve coordination, and can help build long-term mental resilience.