We often think about improving our physical health—eating well, exercising, getting enough sleep—but how often do we consider improving our brain health? On a recent episode of Focus Forward, I got to sit down with Dr. John Randolph, a researcher and professor at Dartmouth University. We explored why brain health matters for everyone, no matter their stage in life. Whether you’re a student trying to retain new information, a busy professional juggling responsibilities, or someone simply looking to stay sharp in this distracting world, improving brain health can lead to a longer, more efficient, and well-balanced life.
Why Brain Health Matters
Because we can’t see them, it can be easy for us to forget that our brains are at the center of everything—decision-making, memory, learning, focus. According to Dr. Randolph, supporting brain health goes beyond improving our cognitive ability. It also improves our cognitive resilience and potentially reduces the risk of cognitive decline as we age. The direct result of all of this is improved quality of life. Think about how much smoother your days would feel if you could retain information better, manage your daily tasks more effectively, and make clearer decisions. When our brains are functioning at their best, we’re able to navigate life with more ease. And, it’s also a lot more fun!
Practical Strategies to Support Brain Health
So, how do we maximize our brain’s health so we get the most out of our lives? The key is adopting simple, science-backed strategies to enhance brain function. Let’s take a look at some of the strategies Dr. Randolph recommends through his C.A.P.E. model. The C.A.P.E. framework focuses on four key areas:
- Cognitive Strategies
- Activity Engagement
- Prevention of Cognitive Problems
- Education about the Brain and Brain-Healthy Strategies
Let's take a look at the strategies Dr. Randolph suggested for each area of C.A.P.E.
Cognitive Strategies
Dr. Randolph categorized these strategies into two areas: external and internal strategies. Here are some of the ideas he suggests. These are all strategies we use with our 1:1 coaching clients!
External strategies:
Using calendars
Sticky notes for visual reminders
Writing lists with time estimates for tasks
Using pill organizers
Setting up auto-pay for bills
Internal strategies:
Creating personal associations to remember new information
Utilizing visual imagery
Applying context or structure to information
Using acronyms (like CAPE itself)
Putting information into stories or rhymes
Activity Engagement
Dr. Randolph recommends three types of activities in which we can participate to improve and maintain our brain health: physical, social, and intellectual.
Physical Activity: Dr. Randolph stresses the importance of exercise and physical activity for brain health. He explains that regular physical activity can improve brain chemistry, reduce inflammation, and even promote the growth of new brain cells.
Social Engagement: Dr. Randolph highlights three aspects of social activity that should be considered, as everyone’s social needs will vary. The frequency of social interactions, the size of your social network, and the quality of social support impact your brain health, so it’s important to make sure your own social needs are being met. Studies have shown that a sense of belonging can extend your life and improve brain health!
Intellectual Activity: Dr. Randolph recommends engaging in hobbies and other mentally stimulating activities on a daily basis. These activities help keep the brain engaged and contribute to long-term brain health.
Prevention
According to Dr. Randolph, there are many things we can do to prevent a decline in our brain health. Our diet is a great place to start by watching what we eat and even considering adopting a Mediterranean-style diet, which is known to be beneficial for brain wellness. Managing our stress levels and pain, if we have chronic pain, can make a big difference in the health of our brain. Sleep is hugely important and any sleep challenges should be addressed as soon as possible. You can learn more about the benefits of a good night’s sleep in episode 42 of our Focus Forward podcast. And, something I found interesting is that cultivating a strong sense of purpose in life is important for long-term brain health outcomes.
Education
Understanding how the brain works can motivate people to make positive changes in their lives. When we know the reason behind doing something, it can make it easier for us to actually do it. For those interested in research, it can help to stay informed about current research and learn about the latest findings in brain health and cognitive science. And, bonus! Sharing this knowledge with others is another way to reinforce our own understanding of brain health.
Additionally, when we understand the benefits of lifestyle choices we may feel more motivated to incorporate these important brain health activities into our lives. Using metacognition and self-awareness helps us recognize how our habits impact our brains and bodies. This awareness can inspire internal motivation to make positive changes.
An Investment Account for Our Brain
Dr. Randolph used the analogy of a "401K account for brain health," because the more we invest in these activities throughout our lives, the greater the long-term benefits will be. He also emphasizes that it's never too late to start, as even older adults can benefit from increased activity engagement and prevention behaviors.
With so many strategies, it’s easy to feel overwhelmed about where to begin! As Dr. Randolph says, it’s never too late to start, so pick something and figure out how you can incorporate it into your life. To implement any of these strategies, Randolph advises starting with small, manageable steps and gradually building new habits. He recommends pairing new healthy behaviors with existing routines to make them more sustainable. If you’d like more support with building these new habits into your life, check out the recent blog post about routines!
One of the biggest takeaways from our conversation was the importance of actionable steps. While we often hear about brain-boosting habits, Dr. Randolph emphasized the need to make these strategies realistic and easy to integrate into our routines. And remember, these aren’t drastic lifestyle overhauls; they’re small shifts that can have a big impact over time.
Making Brain Health a Priority
If you’ve ever felt foggy, forgetful, or overwhelmed, focusing on brain health might be the missing piece. Small, intentional changes—like adjusting your diet, prioritizing rest, or engaging in activities that challenge your mind—can have a lasting impact. But change doesn’t have to happen alone.
At Beyond BookSmart, our coaches specialize in helping individuals build sustainable routines, strengthen cognitive strategies, and create personalized systems to support brain health. Whether you’re looking to improve focus, memory, or daily organization, we tailor our approach to fit your unique needs and lifestyle.
Ready to take the first step? Let’s work together to make brain-healthy habits a lasting part of your life. Learn more about how our coaches can support you and the investment you'll make in your own brain!