Prioritising 7–9 hours of quality sleep with consistent sleep and wake times, a cool dark bedroom and no screens for 60 minutes before bed.

At least 150 minutes of moderate aerobic exercise weekly — walking, cycling, swimming — to improve cognitive function and mental clarity.

Daily omega-3 supplementation (2g EPA/DHA) or significantly increased oily fish consumption for cognitive support.

Replacing ultra-processed foods, refined sugar and alcohol with whole foods — vegetables, fruits, legumes, whole grains and quality protein.

Daily mindfulness meditation (10–20 minutes), breathwork or other stress management practices to reduce cortisol and improve focus.

Getting a blood test to check B12, folate, iron and ferritin levels — deficiencies are among the most common and easily correctable causes of brain fog.

Drinking adequate water throughout the day — even mild dehydration of 1–2% body weight impairs cognitive performance measurably.