7 ‘harmless’ habits secretly hurting your brain: psychiatrist

Mind your routines!

Habits are behaviors that have been automated, so you barely need to think about them. When it comes to starting a new habit, the prefrontal cortex is the head of the operation.

The PFC is the folded gray matter at the very front of the brain — it acts as the executive center for high-level cognitive functions like planning, decision-making and problem-solving.

“When the PFC is healthy and strong, it can help direct and supervise the addition of healthy habits,” Dr. Daniel Amen, a double board-certified psychiatrist and brain-imaging researcher in California, told The Post.

“When it is weak, your impulses can take over, causing many bad habits to form,” he added. “Once formed, good or bad habits take the same amount of energy to maintain.”

If you’re looking to quit a bad habit, experts suggest changing your environment to avoid triggers, finding healthy alternatives and practicing self-compassion when you slip up.

There are seven seemingly “harmless” habits that Amen wants you to break because they are quietly breaking your brain.

Overcommitting yourself

There’s no need to say yes to everything.

Amen wants you to learn how to say, “I have to think about it.”

Juggling too many responsibilities at once

One reason to be intentional about your time and energy is that multitasking can negatively affect focus, memory and decision-making.

“It can also increase stress and anxiety,” said Amen, who recommends reducing distractions so you can focus on the task at hand.

Indulging in foods linked to early death

Studies suggest that ultra-processed foods like chips, cookies and ice cream comprise up to 70% of the American diet.

These foods have been tied to various health consequences, including obesity, Type 2 diabetes, certain cancers, depression, anxiety and even premature death.

“Remember that eating unhealthy foods isn’t a reward — it’s a punishment,” Amen said. “Only eat foods you love that love you back.”

Embracing a couch potato lifestyle

“[This behavior] lowers blood flow to the brain,” Amen explained.

“On brain scans, low blood flow is associated with higher incidence of depression and ADHD, and it’s the No. 1 imaging predictor of Alzheimer’s disease.”

Getting moving will improve blood flow and boost mood and focus.

Using toxic personal care products

Beware personal care products that contain harmful chemicals like parabens, phthalates and formaldehyde-releasing agents, which can interfere with the body’s hormones and potentially cause fatigue, depression, brain fog, ADHD-like symptoms or even worse.

“Check your products using an app like Think Dirty and throw away any toxic ones,” Amen said.

Being stuck in the same routine

“When you stop learning, your brain starts dying,” Amen declared.

“Make it a point to engage in new learning on a regular basis to keep your brain and memory healthy.”

Doing activities that increase your risk of head injuries

About 3.3% of adults and 2.2% of children in the US reported sustaining a traumatic brain injury in the past year, a 2025 study found.

Amen advises wearing a helmet while riding a bike, holding the handrail going up or down stairs and not texting and driving.

“Even mild bumps to the head can lead to mental health issues like anxiety, depression, brain fog, irritability and memory problems,” Amen said.