Week 1. Reset

Spend 2 minutes doing slow, deep breathing (inhale through the nose for 4 seconds, hold 2 seconds, exhale out the mouth for 6 seconds).

→ This lowers cortisol, helping microglia switch out of ‘alert’ mode.

Drink a fullglass of water first thing every morning.

→ Proper hydration supports glymphatic clearance and nutrient transport.

Turn off screens 20 minutes before bed and dim lights (even better – leave your phone outside of the bedroom).

→ Supports melatonin release and deep sleep, both crucial for brain repair.