What is cognitive self and how do I regulate it?  Our cognitive self is like our internal master orchestrator, regulating behaviors, facilitating learning, and adapting to the ever-shifting demands of life. Cognitive self encompasses the incredible power within each of us to not only understand, but also actively mold our cognitive abilities. It’s the internal compass guiding us through the realms of decision-making, problem-solving, and continuous adaptation. Recognizing and nurturing this cognitive self is key to leading a less stressful and more fulfilling life. Here we explore how practicing self-care can actually help us enhance our cognitive skills and foster a more resilient and agile mind.

Self-care practices for improved cognitive self:

1. Reducing Stress

Stress.  We all know it’s counterintuitive and even harmful, yet we invite it into our lives anyway.  Stress is the silent adversary of cognitive function and can hinder our ability to concentrate, make decisions, and learn. Incorporating stress-reducing practices into daily life, such as mindfulness meditation, breathing exercises, engaging in hobbies or physical activity, and even leaning regularly on our support network can significantly alleviate the cognitive burden.

2. Prioritizing Sleep

Even the most well-intentioned evenings sometimes end up riddled with distractions and a delayed bedtime. It’s critical to remember that sleep is a cornerstone of cognitive well-being. During sleep, the brain consolidates memories, processes information, and prepares for the challenges of the next day. Establishing a consistent sleep routine and creating a conducive sleep environment are vital aspects of cognitive self-care.  Ditch the screens and try incorporating habits like warm baths, hot milk or tea, and reading to wind down.

3. Nourishing Your Body

Nutrition plays a key role in self-care.  You’ve heard the expression, “you are what you eat,” and it happens to be true that the fuel we provide our bodies directly influences our cognitive performance. A well-balanced diet rich in colorful whole foods, especially those known to support brain health, contributes to enhanced cognitive abilities. Omega-3 fatty acids, antioxidants, and vitamins and minerals play pivotal roles in nurturing cognitive function.  When you regularly eat healthy meals, you’ll start to notice how differently you feel when you eat junk.

4. Regular Exercise

Physical activity isn’t just beneficial for the body; it’s fuel for the mind. Exercise makes you happy, right?  It’s because exercise actually stimulates the release of neurotransmitters, such as dopamine, serotonin, and endorphins which not only improve our moods, but are crucial for cognitive function. Whether it’s a brisk walk, a workout routine, or yoga, integrating regular exercise into your routine can significantly enhance cognitive well-being.  Tip: start small and work your way up, i.e. 30 minutes of walking a day then build to other types of exercise.

5. Exercising Your Brain

Exercising your brain can be just as powerful as physical exercise to overall cognitive wellbeing.  Cultivating mindfulness is one way to challenge your brain to focus on what’s important. Practices like meditation and mindful breathing foster a heightened sense of awareness, improve attention span, and provide the mental clarity needed for effective decision-making.  Other ways of exercising your brain include reading books, doing puzzles like crosswords, playing games like cards, chess, memory, or board games, or putting pen to paper and creative writing.

As we weave these self-care practices into our daily routines, we are optimizing our cognitive selves. Keep in mind, the path to enhanced cognitive skills is not a sprint but a continuous, mindful stride. By prioritizing self-care, we not only unlock the full potential of our cognitive abilities, but also cultivate a more resilient and adaptable mindset to help us navigate the complexities of the modern world. Embrace the power of cognitive self through intentional self-care and pat yourself on the back when you realize you handled this week’s challenges with ease.