A daily or weekly tool to help seniors (and caregivers) monitor the key habits that protect long-term brain health.
1. Purpose & Meaning
Check the boxes that apply this week:
- ☐ I engaged in at least one activity that gives me a sense of purpose.
- ☐ I set a meaningful goal (big or small) and took action toward it.
- ☐ I reflected on what matters most to me (values, passions, service).
- ☐ I connected something I did today with my long-term purpose.
2. Mental Stimulation
- ☐ I challenged my brain with puzzles, reading, games, or learning.
- ☐ I practiced a new skill (language, instrument, hobby).
- ☐ I completed an activity that required focus and attention.
- ☐ I tried something new that stretched my mind.
3. Physical Activity
- ☐ I walked or moved for at least 10–30 minutes today.
- ☐ I engaged in strength or balance exercises.
- ☐ I practiced stretching, yoga, or Tai Chi for mind-body health.
- ☐ I noticed improvements in mood or clarity after moving my body.
4. Social Engagement
- ☐ I had a meaningful conversation with a friend or family member.
- ☐ I participated in a group, community event, or shared activity.
- ☐ I reached out to someone who may be lonely, isolated, or struggling.
- ☐ I felt connected, supported, or emotionally uplifted today.
5. Diet & Nutrition
- ☐ I ate at least 3–5 servings of colorful fruits and vegetables.
- ☐ I included brain-healthy foods (berries, nuts, fish, olive oil).
- ☐ I stayed hydrated throughout the day.
- ☐ I avoided excessive sugar, processed foods, or heavy meals.
6. Sleep & Restoration
- ☐ I slept 7–8 hours last night.
- ☐ I followed a calming evening routine.
- ☐ I avoided screens, heavy eating, or stress close to bedtime.
- ☐ I woke feeling rested and refreshed.
7. Stress Management
- ☐ I used a relaxation technique (breathing, mindfulness, prayer).
- ☐ I took breaks during stressful moments rather than pushing through.
- ☐ I noticed and named my emotions instead of suppressing them.
- ☐ I did something today that brought me joy, peace, or gratitude.
8. Early Warning Signs — Self-Check
(From your chapters on early detection)
- ☐ No unusual forgetfulness interfering with daily life.
- ☐ No new difficulties with problem-solving or planning.
- ☐ No noticeable confusion in familiar places.
- ☐ No concerning personality changes or withdrawal.
- ☐ If yes to any — I will monitor or speak with a professional.
9. Technology & Tools
- ☐ I used cognitive apps or games (BrainHQ, Lumosity).
- ☐ I tracked my mood, memory, or activities.
- ☐ I used reminders, calendars, or organizational tools to stay sharp.
10. Gratitude, Joy & Emotional Well-Being
- ☐ I wrote down or reflected on at least one thing I’m grateful for.
- ☐ I did something small that made me feel creative, joyful, or fulfilled.
- ☐ I practiced self-compassion and kindness toward myself.
- ☐ I felt hopeful about the future today.
Score Your Week
Count each checked box:
- 40–50: Exceptional brain-healthy habits — your cognitive vitality is strong.
- 30–39: Solid foundation — keep strengthening consistency.
- 20–29: Some good habits — choose 2 areas to improve this week.
- Under 20: Time to create a simple “Brain Health Action Plan.”