Easy routines before 10 a.m. could support long-term brain health and cognitive function as people age.

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Scientists agree: these are the 4 simple morning habits to reduce the risk of dementia

Update: Jun 6th, 2026 07:27 EDT

Health remains a major concern for many people, with growing interest in staying fit and healthy by following expert advice on improving daily habits and overall lifestyle.

One of the conditions that receives significant attention is dementia, which is influenced by factors such as genetics, age, and family history. However, several studies suggest that the risk of developing it may be reduced through a series of habits that can be practiced before 10 a.m.

1. Get exposure to daylight

The first habit experts recommend is exposing yourself to natural daylight shortly after waking up. Going outdoors early in the morning can help regulate the body’s circadian rhythm and sleep cycle.

Scientists agree: these are the 4 simple morning habits to reduce the risk of dementia — Getting exposure to daylightFreepik

Neurologist and physician Jon Stewart Hao Dy recommends spending between 10 and 20 minutes outside each morning. “Early daylight exposure activates our retinohypothalamic centers, which control our circadian rhythm and play a crucial role in preserving overall sleep quality, improving cognitive performance, and maintaining long-term brain health,” he explained.

2. Drink water after waking up

Another recommendation comes from neuropsychologist Wilfred G. van Gorp, who advises drinking a glass of water shortly after waking because many people begin the day mildly dehydrated.

“The human brain is approximately 75% water, so when brain water content decreases due to dehydration, cognitive processing speed slows considerably and working memory declines significantly,” he said.

A 2025 study involving older adults found that lower fluid intake was associated with higher levels, or faster increases, of beta-amyloid deposits in the brain, a hallmark change linked to Alzheimer’s disease.

3. Break morning inactivity

Scientists also recommend avoiding prolonged inactivity after getting out of bed. Instead of immediately reaching for a smartphone, they suggest moving around to improve blood circulation, boost energy levels, and enhance mental clarity.

According to van Gorp, physical activity stimulates the production of brain-derived neurotrophic factor (BDNF), a protein essential for neuronal growth and repair. In practical terms, this may help support memory, attention, and overall cognitive health.

4. Plan things to look forward to

Researchers also highlight the benefits of identifying three things that you are excited about during the day. Positive anticipation may help support brain health, according to Dr. Allison B. Reiss, a member of the Medical, Scientific and Memory Screening Advisory Council of the Alzheimer’s Foundation of America.

“At the start of the morning, plan three things you will do throughout the day that will bring you joy and satisfaction. Positive emotions are good for both the brain and the body,” she said.

Several studies suggest that psychological well-being may be linked to long-term cognitive health, making this simple exercise potentially beneficial for maintaining mental sharpness.

Other habits that support brain health

Following a brain-friendly diet may also provide benefits. Experts emphasize eating vegetables, legumes, berries, fish, nuts, and olive oil while reducing foods high in saturated fats and added sugars.

Sleep quality is another key factor, as insufficient sleep has been associated with cognitive decline.

Finally, staying socially and mentally active remains one of the most important habits. Spending time with other people, learning new skills, and engaging in hobbies can all contribute to maintaining cognitive function over time.