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Welcome to the Braincare Journal.

A science-based gratitude journal and habit tracker to make braincare simple. 

Use your Braincare Journal for just a few minutes every day to:

  • Practice the art of gratitude

  • Improve productivity and focus

  • Reduce tension

  • Increase happiness

  • Set and achieve your goals

  • Support your overall mental health

  • Promote healthy, restful sleep

Not bad, eh? 

Here, you’ll find all the extra information you could possibly want on our 10 pillars of braincare. Scroll on, fair journaller.

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1. Nutrition

What you eat affects your brain, your body, and everything in between. It seems simple. Almost too simple. But it’s true.

Here are our favourite resources on why you should be smart about what you eat.

2. Breath

We breathe all the time. Literally. But when was the last time you thought about your breathing for more than a minute or two?

Here’s a roundup of our best podcasts and breathing exercises, along with the science to back up why you should give them a go.

3. Mindfulness

There’s no one-size-fits-all definition of mindfulness. But one thing’s for sure. Whether you’re meditating, journalling, going for a walk in nature, or doing yoga—mindfulness is doing wonders for your brain.

Whether you’re a newbie or a seasoned meditation pro. We’ve got some insight and tools to help you take your mindfulness practice to the next level.

4. Hydration

We can go two months without food, but only three days without water. That’s how important it is. Being even 1% dehydrated can affect how well your brain can do its job. And by the time you’re thirsty, you’re way over 1% dehydrated. 

Find out why H2O is one of your brain’s most vital building blocks. 

5. Rest

With more news, more social media, and more worries than ever, overstimulation is a real problem. Learning how to switch off is part of the solution. 

Here’s everything you need to know about rest, sleep, and lunch breaks.

6. Movement

Most people associate exercise with cardiovascular health, and rightly so. But it’s also essential for our brains, our mental well-being, and our creativity. 

Here are our top expert resources on why your brain likes you to move it, move it.

7. Compassion

Caring is good for you. Not just for your mental health, but also for the functioning of your brain, and for your longevity.

We’ve been lucky enough to work with some of the kindest experts around, who shared why it’s so important to keep compassion in mind.

8. Learning

We might not be in school any longer, but we’re always learning. And we should keep it that way.

As well as having an obvious outcome (like knowing more things), learning also keeps your brain healthy, flexible, and crucially, more resistant to cognitive decline.

9. Digital diet

There’s barely an aspect of our lives that doesn’t intertwine with the digital world. Constant connection means that the boundaries between work and rest, between digital and analogue, have been blurred.

But how do we find balance? Here’s a handful of expert resources on how to maintain healthy digital boundaries, and take care of your brain in the process.

10. Self-care

Ultimately, we all want to feel better. Taking time to look after ourselves is an essential part of that. The meaning of self-care is unique to each person. That said, there are strategies and techniques that everyone can use to help practise self-care regularly and effectively. 

Have a look at our resources, and see what works for you.

Journal on a desktop with leaves

Running out of room?

Order your next journal here, to keep your braincare routine rolling. And, if you’re loving the Braincare Journal, we’d love it if you could share it with the world on your social channels. Don’t forget to tag us @yourheights for a chance to win your next journal, on us.