Your Cognitive Longevity Action Plan

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(Instant download – 6-page printable PDF, created by SellHealth UK – perfect for anyone wanting sharper focus, better memory, and long-term brain health)

Free Brain Health Checklist UK 2025

Protect Your Mind, Boost Focus & Memory – Daily Habits That Work

Welcome to Your Brain Health Journey

Your brain is your most valuable asset. Cognitive decline isn’t inevitable – science shows lifestyle and targeted supplements can protect memory, sharpen focus, and support long-term brain health.

This checklist combines the latest research with simple daily actions to keep your mind strong for decades.

Section 1 – Daily Cognitive Nutrition

• Take a high-quality nootropic stack (Smart Nootropics 8-in-1 recommended)
• Eat brain foods: blueberries, walnuts, fatty fish, dark chocolate
• Include omega-3 source (salmon or supplement)
• Stay hydrated – 2–3 litres water
• Limit caffeine after 2pm

Section 2 – Daily Mental Exercise

• 10–20 minutes learning something new (language app, book, puzzle)
• 5 minutes meditation or mindfulness
• Recall practice – remember 3 things from yesterday without notes

Section 3 – Daily Physical Activity for Brain Blood Flow

• 7,000–10,000 steps
• 20–30 minutes moderate exercise (walk, cycle, swim)
• Include coordination moves (dance, table tennis, yoga)

Section 4 – Sleep & Recovery (Nightly)

• 7–9 hours quality sleep
• No screens 60 minutes before bed
• Cool, dark, quiet bedroom
• Consistent sleep/wake time (±30 minutes)

Section 5 – Stress Management (Daily)

• 5–10 minutes deep breathing or gratitude journaling
• Social connection – talk to someone you care about
• Nature time – 10+ minutes outdoors

Section 6 – Weekly Advanced Brain Boosters

• Strength training 2–3 sessions
• New skill practice (instrument, art, cooking)
• Cold shower 2–3 minutes
• Fasting window 14–16 hours once per week

Section 7 – Monthly Brain Check-In

• Test memory (recall a 10-item list)
• Note focus levels (1–10)
• Review mood & energy journal
• Optional: take a cognitive test online

Your Weekly Score: 0–15 habits = Getting Started 16–30 habits = Solid Progress 31+ habits = Brain Health Master

SellHealth UK Recommends for Maximum Brain Health

• Smart Nootropics 8-in-1 – the UK’s leading all-in-one cognitive stack
• Rejuve® NMN – for NAD+ and neuroprotection
• REJUVE BIO-X™ NAD+ Collagen – supports overall vitality

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