Doctor & Therapist To The Worlds Superstars: Justin Bieber, Miley Cyrus & Bella Hadid!: Dr Amen

1. Reframe Mental Health as Brain Health

Understand that most psychiatric illnesses are brain health issues, not just mental illnesses, which fundamentally changes how you approach treatment and self-care.

2. Daily Brain Health Check

Before making decisions, pause for three seconds to ask if the choice is good or bad for your brain, using this self-inquiry to guide healthier behaviors.

3. Assess Your Brain’s Health

Consider assessing your brain’s physical functioning, similar to how other organs are screened, to understand its current state and identify areas for improvement.

4. Practice Forgiveness for Well-being

Use a structured forgiveness method (Recall, Empathize, Altruistically forgive, Commit, Hold on) to release personal toxicity and gain more control over your happiness.

5. Cultivate Good Sleep Habits

Prioritize sleep by caring about it, avoiding sleep disruptors like caffeine, warm rooms, noise, and blue light, and establishing calming bedtime rituals.

6. Adopt Brain-Healthy Diet

Consume a diet rich in healthy fats (nuts, seeds, healthy oils), green leafy vegetables, and fish (grilled or baked once a week) to support brain gray matter and reduce Alzheimer’s risk.

7. Avoid Processed Carbohydrates

Steer clear of the standard American diet, which is high in simple carbohydrates (bread, pasta, potatoes, rice, fruit juice, sugar), as it significantly increases the risk of Alzheimer’s disease.

8. Limit Brain Toxins

Be aware that alcohol and marijuana are toxins that can damage the brain, especially during crucial developmental stages (ages 15-25), increasing risks for mental health issues.

9. Reduce Caffeine Intake

Consider gradually reducing caffeine intake (e.g., 5% a day) to avoid withdrawal symptoms, as it constricts blood flow to the brain by 30% and can negatively impact energy and clarity.

10. Optimize Vitamin D Levels

Get your vitamin D level measured and optimize it through sun exposure or D3 with K2 supplementation, as low levels are associated with a smaller brain and increased disease risk.

11. Check Hormones Annually

Get annual checks for key hormone levels (DHEA, testosterone, thyroid, estrogen, progesterone for women) as imbalances can significantly impact brain health and mood.

12. Prioritize Oral Hygiene

Floss daily and maintain good oral hygiene to prevent gum disease, which is linked to increased risks of heart disease, depression, and dementia.

13. Engage in New Learning

Actively engage in new learning throughout life to create new brain connections, as a lack of new learning is a risk factor for dementia and brain disconnection.

14. Prioritize Social Connection

Actively maintain social connections and avoid loneliness, as it is a significant risk factor for dementia and detrimental to overall brain function.

15. Prevent Head Trauma

Avoid activities with high risks of head trauma, such as contact sports, and be mindful of surroundings to prevent brain injuries that can cause psychiatric problems.

16. Create Psychological Distance

Give your brain a name to create psychological distance from your thoughts, allowing you to evaluate them objectively rather than automatically attaching to every idea or negative scenario.

17. Challenge Negative Thoughts

Actively challenge and manage negative thoughts, as negativity increases stress, drops activity in the cerebellum, and can lead to confusion and poor decision-making.

18. Model Healthy Habits

To help loved ones adopt healthier behaviors, model the desired changes yourself, as personal example can be a powerful catalyst for their transformation.

19. Train Delayed Gratification

Consciously practice delaying gratification, as this skill is linked to better self-esteem and success in various life areas, and it can be developed over time.

20. Cultivate Conscientiousness

Prioritize being conscientious—showing up on time, being driven, and motivated—as this trait is strongly correlated with increased longevity and overall life success.

21. Create a Life Plan

Write out a ‘one-page miracle’ plan detailing your goals for relationships, work, finances, and physical/emotional/spiritual health to activate your prefrontal cortex and guide daily decisions.

22. Understand Your Brain Type

Learn your brain type (e.g., balanced, spontaneous, persistent, sensitive, cautious) to understand your predispositions for suffering and improve relationships by understanding your own and others’ types.

23. Hire for Complementary Strengths

As a leader, hire team members whose brain types and strengths complement your vulnerabilities (e.g., a persistent, cautious assistant for a spontaneous CEO) to reduce stress and improve efficiency.

24. Stabilize Blood Sugar

If you tend to be spontaneous or impulsive, ensure stable blood sugar levels by eating consistently throughout the day to prevent low blood sugar, which can exacerbate impulsivity and lead to poor decisions.

25. Boost Dopamine with Exercise

Incorporate intense aerobic exercise into your routine to naturally boost dopamine levels, which can help with focus and energy, especially for spontaneous brain types.

26. Scan Personal Care Products

Use apps like ‘Think Dirty’ or ‘EWG’ to scan personal product labels (toothpaste, deodorant, shampoo, makeup) and avoid those with hormone disruptors like parabens and phthalates.

27. Avoid Eating Before Bed

Refrain from eating three hours before sleep to allow your blood pressure to dip naturally, reducing the risk of heart attack and stroke.

28. Practice Daily Gratitude

Before bed, reflect on what went well during the day to consolidate positive memories, increase happiness, and set a more positive tone for your dreams.

29. Holistic Well-being Framework

Evaluate your well-being across four interconnected circles: biology (brain/body), psychology (mind/thoughts), social (relationships/environment), and spiritual (meaning/purpose) to achieve whole-person health.

30. Support Gut Health

Maintain a healthy gut lining by avoiding excessive antibiotics, alcohol, and pesticide-laden foods, and by consuming enough fiber, to support immunity and overall health.