The 2-minute habit a neuroscientist swears by to keep the brain sharp

Ever have one of those days where your brain just feels... off? Like, you’re staring at your screen but can’t focus, re-reading the same sentence five times, and still have no clue what it said? Yes, we’ve all been there. Maybe you didn’t sleep well, maybe stress is piling up, or maybe life’s just throwing too much at you all at once. Whatever the reason, your brain feels like it’s moving through molasses.

While it’s important to deal with the root cause (sleep and stress management), there’s actually a quick fix to help snap out of that mental fog—at least temporarily. And get this—it only takes two minutes.

A cognitive neuroscientist recently shared a super simple trick that gives your brain a mini reboot on the spot. No, it’s not chugging coffee or doing a crossword. It’s a tiny habit that acts like a mental refresh button—and science says it actually works. Think of it as a brain stretch to get you back in the game, fast.

Short walk

Dr. Holly Bowen, PhD, a cognitive neuroscientist and assistant professor at Southern Methodist University, recommends going for a short walk when feeling mentally drained out.

“Going for even a brief walk can be a good way to get your blood pumping. If you feel yourself getting sleepy and are having problems concentrating, getting up and going for a walk (either inside or outside), can help make you more alert and mentally sharp,” Dr. Bowen told Parade.

She told the media outlet that her favorite time to use this brain-boosting tip is after lunch, which is the point of the day when she starts feeling drained. “I do this when I feel tired in the afternoons or when I'm in a post-lunch slump. I also do this when I'm feeling overwhelmed with my to-do list and just need a few minutes to sort out my thoughts,” she adds.

Seriously—just 10 to 15 minutes of walking outside can do wonders for your brain. Brief walks boost blood flow to your brain, which means more oxygen, better focus, and sharper thinking. It’s like giving your mind a gentle wake-up call without the caffeine crash. Plus, walking helps your brain make new connections—so if you’re stuck on a problem or feeling creatively blocked, a quick stroll might be all you need to break through. And here's the best part: it doesn't have to be intense. No power walking, no sweating buckets. Just move your body, breathe a little deeper, and let your thoughts wander. Walking also reduces cortisol (your stress hormone), and increases those feel-good chemicals like dopamine and serotonin.

Think of it as a brain refresh button you can hit anytime, anywhere. So the next time you feel mentally fried, lace up, step outside—even if it’s just around the block. Your brain will thank you. And who knows, your best idea of the day might show up mid-stride.