Best brain supplements for adults: Top 5 brain supplements for memory and focus

Boost your memory and focus with these expert picks.

Jul 15, 2024

Array – Photo credit: Array

It can be difficult to push through a workday or social engagement when you’re struggling with brain fog, poor concentration, or a sour mood. Fortunately, supplements designed to support brain health may be able to help.

Formulated with neuro-boosting ingredients like vitamin D, vitamin B12, folic acid, and ginkgo biloba, these products, along with healthy human nutrition and regular exercise, can protect against cognitive decline and memory loss, helping you stay sharp and focused.

Incorporating these supplements into your nutritional regimen can have lasting benefits contributing to your overall health and vitality. However, choosing the right one from such a large pool of options can take time and effort. To help you find the best one for your needs, we’ve curated a list of five of the highest-rated options available online. Keep scrolling to check out our top picks and what makes them stand out.

Summary of the Best Brain Supplements

Best Overall: BIOptimizers Cognibiotics
Best Omega-3 Supplement: Utzy Naturals Omega-3 Fish Oil
Best Coffee Alternative: Beam Super Latte
Best Bioavailability: ProHealth Brain-Mag Pro
Best Value: Organixx Brain Health 8

Are Dietary Supplements Safe?

Dietary supplements aren’t a substitute for a well-balanced diet, but they can provide a convenient way to increase your nutrient intake and boost your general health. They’re relatively safe if you use them responsibly, and follow the tips below.

Only use products that have been third-party lab-tested and are manufactured by reputable brands.
Avoid ingredients that conflict with any dietary allergies or restrictions you may have.
Check with your doctor to ensure your chosen supplement is safe for you and won’t interact poorly with other medications you’re taking.
Always take dietary supplements as instructed, and never exceed the recommended dosage.

Best Brain Supplements for Adults Reviewed

1. Best Overall: BIOptimizers Cognibiotics

Why we love it:

Wipe away brain fog and improve your brain health with BIOptimizers Cognibiotics. This supplement contains a powerful blend of probiotics and prebiotics to support a healthy brain and gut microbiome. It’s crafted in small batches with medical-grade ingredients, so you can rest assured of its quality.

This product is a great choice for stressed adults. It supports a balanced stress response, minimizing the negative impact of stress on your body and health. It’s suitable for a wide range of ages, from children to older adults. (The manufacturer recommends a dose of 1 capsule per 40 pounds of body weight.) Speaking of doses, these convenient capsules contain pre-calculated doses of each ingredient, eliminating the need for measuring and making them easy to take, whether you’re at home or on the go.

Pros:

Vegan, gluten-free, and soy-free
USA-made in a GMP-certified facility
May improve blood circulation to the brain

Cons:

Only one size available

Specs:

Size: 60 capsules per bottle
Key ingredient(s): Probiotic blend, prebiotic complex, Chinese herbal blend

Learn more about BIOptimizers Cognibiotics today!

2. Best Omega-3 Supplement: Utzy Naturals Omega-3 Fish Oil

Why we love it:

Offering a trifecta of wellness benefits, Utzy Naturals Omega-3 Fish Oil supports brain health, joint mobility, and heart health. Unlike many other fish oil supplements, this product has a pleasant-tasting, citrusy lemon flavor and is easy to swallow. It’s made from fatty fish oil, sustainably sourced along the Chilean coast.

The incorporation of the triglyceride form of omega-3 makes the supplement easy to digest and highly bioavailable for optimal results. Made in the USA, this product is purified and distilled before it’s sent to third-party labs for rigorous testing to confirm its quality and safety. The brand offers a 90-day satisfaction guarantee so you can purchase with confidence.

Pros:

High bioavailability for maximum efficacy
Pleasant-tasting lemon flavor
Third-party tested for purity

Cons:

May interact poorly with some anticoagulants

Specs:

Size: 60 or 120 softgels per bottle
Key ingredient(s): Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and additional omega-3s

Learn more about Utzy Naturals Omega-3 Fish Oil today!

3. Best Coffee Alternative: Beam Super Latte

Why we love it:

If you love to start the day with a warm cup of coffee but don’t like the afternoon caffeine crash, we suggest trying Beam Super Latte. This tasty beverage mix contains only 35 milligrams of caffeine per serving. It leverages the productivity-boosting benefits of adaptogens, nootropics, and functional mushrooms to provide a sustained energy boost without the jittery feelings and crashes often accompanying coffee. Mix one or two scoops into a cup of hot water, or enjoy it iced.

Its creamy, smooth consistency, familiar flavor, and chocolatey taste notes add to the appeal of this beverage. Lion’s mane and creatine support memory and cognitive function, while turkey tail and cordyceps improve stamina and keep stress and fatigue at bay. The formula is paleo-, keto-, and vegan-friendly, making it suitable for various lifestyles and dietary preferences.

Pros:

May boost focus and energy
No added sugars
Can be enjoyed hot or iced

Cons:

Bag can be difficult to reseal

Specs:

Size: 400 g per bag/ 30 servings
Key ingredient(s): Cordyceps mushroom, lion’s mane mushroom, turkey tail mushroom, theobromine, creatine, king trumpet mushroom, huperzine-A, phosphatidylserine, and caffeine

Learn more about Beam Super Latte today!

4. Best Bioavailability: ProHealth Brain-Mag Pro

What we love:

Sometimes, simple is best, and that’s exactly what you get with ProHealth Brain-Mag Pro. These capsules contain pure magnesium L-threonate in the form of Magtein®—a highly bioavailable type of magnesium that penetrates the blood-brain barrier and can improve cognitive function, mood, and memory. By regulating sleep patterns, this formula can help ensure you get enough sleep, which can have countless health benefits.

Not only does this product feature a research-backed formula, but it’s also free from common allergens—including soy, wheat, tree nuts, peanuts, gluten, shellfish, eggs, and dairy—and it’s vegan-friendly, non-GMO, and kosher, making it accessible to customers across various lifestyles and dietary needs.

Pros:

Certificate of analysis available on website
No preservatives or chemicals
Produced in an FDA-registered, GMP-certified facility
Third-party tested with viewable lab results

Cons:

Only comes in one size

Specs:

Size: 90 capsules per bottle
Key ingredient(s): Magnesium

Learn more about ProHealth Brain-Mag Pro today!

5. Best Value: Organixx Brain Health 8

What we love:

Formulated to provide long-term neurological support, Organixx Brain Health 8 contains a blend of eight high-quality nutrients. All ingredients are responsibly sourced from an Amazonian rainforest, and the formula doesn’t contain synthetic flavors, dyes, fillers, additives, or preservatives. Plus, the product is third-party tested to confirm the absence of glyphosate, GMOs, heavy metals, insecticides, herbicides, and pesticides for your peace of mind.

In addition to preventing unhealthy inflammation levels and promoting the growth of new brain cells, this formula supports brain health by protecting against free radicals, supporting neuron health, and enhancing circulation to help maintain healthy oxygen levels. It’s free from many common allergens, including soy, gluten, and yeast, and is suitable for plant-based or paleo diets.

Pros:

Non-GMO ingredients; sugar and sodium-free
May improve mental clarity and focus
Third-party lab tested
Backed by a one-year satisfaction guarantee

Cons:

Only comes in one size

Specs:

Size: 60 capsules per bottle
Key ingredient(s): Organic cat’s claw powder, organic pau d’Arco, organic camu camu powder, organic cacao powder, organic bacopa monnieri powder, dragon’s blood resin extract, organic cinnamon, and organic guayusa extract

Learn more about Organixx Brain Health 8 today!

How To Find The Best Brain Supplements for You

Finding the right neurological support supplement can be challenging. Keep these factors in mind while shopping to ensure you make the best choice for your health goals and needs.

Key Ingredients

Make sure the key ingredients in your supplement are backed by scientific evidence indicating their potential to promote brain health and improve cognitive function. Some common ingredients in these products include omega-3s, B vitamins, magnesium, ashwagandha root extract, and ginkgo biloba—a staple of traditional Chinese medicine with many possible uses.

Supplement Form

These products typically come in capsule, powder, and liquid forms. Choose a form that works well with your schedule and lifestyle. Capsules are useful if you want something convenient you can take quickly before work or bed. Powders and liquids are preferable if you want versatility and precise dose control or if you don’t like trying to swallow parge pills – some supplements are uncomfortable to swallow in capsule form.

Intended Benefits

Whether you’re looking to improve cognition, reduce inflammation, enhance sleep quality, or boost your psychological well-being, choose a formula that offers the benefits you hope to achieve.

Ingredients That Are Good for Brain Health

The active ingredients in many brain supplements are vitamins and minerals—like vitamin D and vitamin B12—that can be found in foods such as leafy, green vegetables and fish. However, many people don’t get enough of these nutrients from diet alone, making supplementation beneficial.

These are some of the most common ingredients you’re likely to find in brain health supplements.

Omega-3 fatty acids

Omega-3 fatty acids—like docosahexaenoic acid (DHA)—are healthy fats that promote cardiovascular and neurological health. Omega-3s may improve learning, memory, cognitive well-being, and blood flow to the brain. Whether consumed in supplement form or through fatty fish, like salmon, omega-3 is usually well tolerated.

The Food and Drug Administration (FDA) recommends a combined daily total intake of no more than 3 grams of omega-3s from dietary and supplemental sources. However, the National Institutes of Health recommends a daily intake of between 1.1 and 1.6 grams for adults.

B vitamins

B vitamins are essential for stress management and mood stabilization. A lack of B vitamins—especially vitamin B12—can result in an increased risk of mental health conditions like depression and anxiety. The most common B vitamins found in brain supplements are:

Vitamin B1 (thiamin) helps regulate the central nervous system, promoting calmness and improving mood.
Vitamin B2 (riboflavin) supports the development of blood cells, skin, digestive tract lining, and the nervous system.
Vitamin B9 (folic acid) is found in leafy, green vegetables and helps the body form red blood cells, regulate levels of homocysteine (an amino acid) in the blood, and produce RNA and DNA.
Vitamin B12 helps the body create red blood cells and regulates the nervous system. The National Institutes of Health recommends consuming 2.4 micrograms of vitamin B12 daily for adults.

Other Ingredients

Vegetable oils: Research suggests a connection between a higher intake of vegetable oil (olive oil, specifically) and a lower risk of death resulting from dementia—an umbrella term for a group of neurodegenerative diseases, including Alzheimer’s disease and mild cognitive impairment (MCI), resulting from damage to the brain cells.
Magnesium: Other research indicates magnesium has anti-inflammatory properties associated with a lower risk of cognitive decline and memory loss.
Vitamin E: Numerous studies and clinical trials have shown that vitamin E may help delay cognitive performance decline resulting from aging or Alzheimer’s disease.
Vitamin D: Vitamin D has neuroprotective properties and plays many important roles in the body, making it essential for brain health and overall health. Vitamin D deficiency is linked to neurodegenerative conditions like dementia.
Whole grains: More research is needed, however, early studies indicate whole grains may delay cognitive impairment and memory loss in older adults of African American descent.
Ashwagandha: In some clinical trials, ashwagandha demonstrated the ability to increase attention span and support better memory in healthy people.

Potential Benefits of Taking a Brain Supplement

Brain health supplements can yield many neurological benefits and support overall health. Here are some of the many possible benefits of using these products.

Boosted cognitive function and memory: Products containing omega-3s and magnesium can support cognitive function and reduce the risk of memory loss.
Reduced brain fog: Along with improving cognitive function, these products can help with brain fog and mental clarity, keeping you clear headed and enhancing your mental performance.
Improved mood: Products containing B vitamins like vitamin B12 work to regulate the nervous system, which can reduce stress and boost your mood.
Better sleep and more energy: These products can help regulate your sleep cycle. The combination of more restful sleep and vitality-supporting ingredients can boost productivity and energy levels.

Potential Side Effects of Taking Brain Health Supplements

As with any dietary supplement, there are potential side effects to be aware of, including:

Headaches
Nausea
Anxiety

Side effects are usually mild and temporary and typically go away when the supplement wears off. Discontinue use and talk to your doctor if you experience severe or persistent side effects.

It’s also important to note that some supplements interact poorly with prescription medications, so always talk to your doctor before taking these products to ensure they’re safe for you.

FAQ

How many brain health supplements should I take?

It’s usually best to talk to your doctor about which supplements to take and how many. Some supplements may have negative interactions when taken together. This depends on the specific supplement. Always follow the manufacturer’s dosing instructions, and don’t exceed the recommended amount.

Can I take brain health supplements with other dietary supplements or medications?

Certain supplements can interact with medications and other supplements, causing adverse side effects. If you have medical conditions or are taking any medications or other supplements, be sure to check with your doctor before starting a new supplement.

Can I take brain health supplements in place of other medications?

While these supplements can support healthy brain function and boost brain health, they’re not meant to treat specific diseases. Don’t stop taking prescribed medications unless your doctor tells you otherwise.

Conclusion

In combination with a healthy diet and exercise routine, brain health supplements can boost mood, reduce brain fog, and improve overall brain function. Not all brain health supplements are created equal, so it’s essential to be selective when shopping. Look for products that have been third-party tested, are made with high-quality ingredients, and won’t conflict with any medications you’re taking. The options on our list are the best the online market has to offer, and we hope you’ll find the perfect one for your needs among our selections.

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Pictured here: Anita Omary; her son, Osman; and Omary’s close friends – Photo credit: Array

Family, Modern Families, Motherhood

Once a refugee seeking safety in the U.S., Anita Omary is using what she learned to help others thrive.

Even in divided times, small acts of friendship help create vibrant communities where everyone feels safe.

Sarah Watts

2/11/2026

In March 2023, after months of preparation and paperwork, Anita Omary arrived in the United States from her native Afghanistan to build a better life. Once she arrived in Connecticut, however, the experience was anything but easy.
“When I first arrived, everything felt so strange—the weather, the environment, the people,” Omary recalled. Omary had not only left behind her extended family and friends in Afghanistan, she left her career managing child protective cases and supporting refugee communities behind as well. Even more challenging, Anita was five months pregnant at the time, and because her husband was unable to obtain a travel visa, she found herself having to navigate a new language, a different culture, and an unfamiliar country entirely on her own.
“I went through a period of deep disappointment and depression, where I wasn’t able to do much for myself,” Omary said.
Then something incredible happened: Omary met a woman who would become her close friend, offering support that would change her experience as a refugee—and ultimately the trajectory of her entire life.
Understanding the journey
Like Anita Omary, tens of thousands of people come to the United States each year seeking safety from war, political violence, religious persecution, and other threats. Yet escaping danger, unfortunately, is only the first challenge. Once here, immigrant and refugee families must deal with the loss of displacement, while at the same time facing language barriers, adapting to a new culture, and sometimes even facing social stigma and anti-immigrant biases.

Welcoming immigrant and refugee neighbors strengthens the nation and benefits everyone—and according to Anita Omary, small, simple acts of human kindness can make the greatest difference in helping them feel safe, valued, and truly at home.
A warm welcome
Dee and Omary's son, Osman
Anita Omary was receiving prenatal checkups at a woman’s health center in West Haven when she met Dee, a nurse.

“She immediately recognized that I was new, and that I was struggling,” Omary said. “From that moment on, she became my support system.”

Dee started checking in on Omary throughout her pregnancy, both inside the clinic and out.

“She would call me and ask am I okay, am I eating, am I healthy,” Omary said. “She helped me with things I didn’t even realize I needed, like getting an air conditioner for my small, hot room.”

Soon, Dee was helping Omary apply for jobs and taking her on driving lessons every weekend. With her help, Omary landed a job, passed her road test on the first attempt, and even enrolled at the University of New Haven to pursue her master’s degree. Dee and Omary became like family. After Omary’s son, Osman, was born, Dee spent five days in the hospital at her side, bringing her halal food and brushing her hair in the same way Omary’s mother used to. When Omary’s postpartum pain became too great for her to lift Osman’s car seat, Dee accompanied her to his doctor’s appointments and carried the baby for her.

“Her support truly changed my life,” Omary said. “Her motivation, compassion, and support gave me hope. It gave me a sense of stability and confidence. I didn’t feel alone, because of her.”

More than that, the experience gave Omary a new resolve to help other people.

“That experience has deeply shaped the way I give back,” she said. “I want to be that source of encouragement and support for others that my friend was for me.”
Extending the welcome
Omary and Dee at the Martin Luther King, Jr. Vision Awards ceremony at the University of New Haven.
Omary is now flourishing. She currently works as a career development specialist as she continues her Master’s degree. She also, as a member of the Refugee Storytellers Collective, helps advocate for refugee and immigrant families by connecting them with resources—and teaches local communities how to best welcome newcomers.

“Welcoming new families today has many challenges,” Omary said. “One major barrier is access to English classes. Many newcomers, especially those who have just arrived, often put their names on long wait lists and for months there are no available spots.” For women with children, the lack of available childcare makes attending English classes, or working outside the home, especially difficult.
Omary stresses that sometimes small, everyday acts of kindness can make the biggest difference to immigrant and refugee families.
“Welcome is not about big gestures, but about small, consistent acts of care that remind you that you belong,” Omary said. Receiving a compliment on her dress or her son from a stranger in the grocery store was incredibly uplifting during her early days as a newcomer, and Omary remembers how even the smallest gestures of kindness gave her hope that she could thrive and build a new life here.
“I built my new life, but I didn’t do it alone,” Omary said. “Community and kindness were my greatest strengths.”
Are you in? Click here to join the Refugee Advocacy Lab and sign the #WeWillWelcome pledge and complete one small act of welcome in your community. Together, with small, meaningful steps, we can build communities where everyone feels safe.
This article is part of Upworthy’s “The Threads Between U.S.” series that highlights what we have in common thanks to the generous support from the Levi Strauss Foundation, whose grantmaking is committed to creating a culture of belonging.

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A can of Diet Coke and Vicks VapoRub. – Photo credit: Flickr

Health, Science

People share the home remedies their families swear can fix any ailment

Here are 11 “cure-alls” people have been using for generations.

Tod Perry

2/25/2026

Most families have health traditions passed down for generations that may not be 100% FDA-approved. But there’s something to be said for being sick as a kid and having your mother or grandmother give you Saltine crackers and 7UP for an upset stomach, or rub some Vicks VapoRub on your back when you have a cold.

Even though it’s not exactly what the doctor would order, these traditions, which may have started long before modern medicine, connect us across generations and are an important part of a family’s fabric. Being there for each other when you’re feeling bad is what family is all about.

A sick child. Photo credit: Canva

A Redditor asked fellow users to share their family “cure-alls,” and received plenty of responses from folks who have sworn by these remedies for generations.

Here are 11 of the best responses to the question: “What’s that one ‘cure-all’ home remedy every family seems to have?”

1. Ginger tea

“In my house, it’s ginger tea with honey for EVERYTHING, Cold? Ginger tea. Stomach ache? Ginger tea. Bad mood? Yep… ginger tea. At this point, I’m convinced it’s our family’s official medicine.”

“In ginger tea’s defense, ginger is scientifically proven to have a soothing effect for nausea/stomachache! It’s not super strong, but it’s something.”

If your family prescribed ginger tea when you were sick with the stomach flu, they were actually doing a good thing. According to Johns Hopkins, ginger is good for nausea and helps fight bloating and gas.

2. Vicks VapoRub

“For my mother-in-law, it’s Vicks.”

“I’m Latina and yeah. I’ve had a lot of allergies in my life, so it’s genuinely helped me a lot. I put some on my nose when I’m congested, and it sometimes clears my breathing a bit. If I have sniffled my nose to the point of being sore, it helps reduce the soreness. I put it on my temples when I get a congestion headache. It also helps dull skin itching. It will not replace medicine or an antihistamine if that’s what’s needed. But if you need to keep from scratching, the cooling sensation helps. I use it on bug bites all the time, and I have eczema, so I put it on itchy, irritated skin to prevent myself from scratching it raw. My mom tells me she used to have to eat it (do NOT ingest Vicks) by the spoonful whenever she got sick. And if anyone gets a cut, my grandma recommends Vicks in place of an antibacterial ointment. It’s technically not recommended for open wounds, but apparently it does have some mild antifungal properties due to the camphor? I don’t use it on cuts lol.”

A tub of Vicks VapoRub. Photo credit: Ajay_Suresh/Flickr

3. Gargle with salt water

“Gargle with warm salt water, for any ailment north of the ankles.”

4. Vinegar

“Vinegar. I’m a redhead, and when I got sunburnt, mom always put vinegar on me.”

“My mom did this, too. I’m not sure what it’s supposed to do for the sunburn.”

Unfortunately, vinegar isn’t going to help a sunburn. In fact, it can dry out your skin, making the sunburn worse.

5. Ginger ale

“In Michigan, nearly everything can be cured with a warm Vernors.”

A 6-pack of Vernor’s Ginger Ale. Photo credit: Bill Walsh/Flickr

6. Diet Coke

“Not really a home remedy, but I swear, Diet Coke cures most of my ills. Headache, stomachache, heartache…it always makes me feel better.”

“I don’t drink Diet Coke very often. BUT, I do when I have a headache or stomachache. Works most of the time!”

7. Pretending you aren’t sick

“Pretending they aren’t sick. One section of my family is wealthy and narcissistic. They think 1) they are ‘above’ being ill, and 2) as long as they don’t admit to being sick, they aren’t. It’s wild. Also, if they catch a cold, they always say it’s allergies. Then they continue to go out in public, spreading their germs everywhere. They can’t possibly be contagious, since it’s just allergies.’ So gross.”

Thinking you aren’t sick probably won’t keep you from catching a virus. However, studies show that being mindful, meditating, relaxing, and practicing yoga can help reduce the painful symptoms of an illness.

8. Oreos

“My uncle took Oreos with him on the troop ship to Europe during World War II, and never got seasick. Since then, Oreos are my family’s first line of defense.”

9. Jell-O

“Jello, specifically orange jello.”

“My mom would make me hot jello water (you know, like the form it’s in before you put it in the fridge to set). I have no idea why she did this. But I have not introduced it to my kids, or they would always pretend to be sick!”

Orange Jell-O. Photo credit: Matt Reinbol d /Flickr

10. Honey

“Once my kids were old enough, I gave them a teaspoon of honey when they were under the weather. It seemed to help their sore throat and cough.”

“I actually have a bottle of honey just for being sick because it coats my throat lol.”

11. Chamomile tea

“Grandma swore chamomile tea worked for any stomach upset or nausea. For head colds, Vicks VapoRub, under the nose, on the chest and back, around the neck, followed by inhaling the vapors of the Vicks melted in boiling water. You had to sit under a towel inhaling the steam until the water was cold. She’d then bundle you into bed with the towel around your head and piled on the blankets to make you sweat. You could only get out of bed when you stopped sweating. Hated it cause u don’t like the smell of eucalyptus and felt gross after the sweating part of the treatment.”

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Laura Mae Miller is rewriting the book on productivity. – Photo credit: Canva, Laura Mae Miller

Health, Mental Health

Google productivity expert says ‘fun homework’ makes you happier. Here’s why it actually works.

The simple trick Google productivity expert Laura Mae Martin swears by.

Kat Hong

2/15/2026
We all know the feeling: You walk through the front door after a long day, or slam your laptop shut, and the weight of the world slides off your shoulders. Your overworked brain, desperate to relax, entices you to collapse onto the couch and scroll through your phone until it’s time to sleep.

But is this the best way to recharge? By doing nothing? Experts say no.

@xparmesanprincessx Spending this cozy Sunday planning my curriculum for 2026 ✍️ I’m going to break my year up in to 4 semesters with different themes and focuses for each month and have more long term learning projects like relearning Spanish! #curriculum #learning #personalgrowth #personalcurriculum #books ♬ original sound – Elizabeth Jean

A fascinating practice on social media called the “personal curriculum” is trending. Championed by Google executive productivity advisor Laura Mae Martin, the concept is simple yet counterintuitive. The idea is to assign yourself “homework”—not to earn a degree, promotion, or extra cash, but for the pure joy of learning. TikTok user Elizabeth Jean also helped popularize the term “personal curriculum,” and posts videos with tips on how to create your own.

Adding tasks to an overflowing to-do list might sound like a recipe for burnout, but Martin suggests that a structured, self-directed learning plan can boost energy, sharpen the mind, and restore a sense of identity.

The unexpected science of “fun homework”

It’s easy to compare our brains to batteries that drain during the day and require total rest to recharge. But cognitive science shows that our minds are more like muscles. To stay healthy, we need new and interesting activities that challenge us.

When we engage in what researchers call “cognitively stimulating activities,” the physical structure of our brains changes. A 2017 report from the Global Council on Brain Health highlighted that keeping the mind active is essential for maintaining brain health as we age. Creative activities like painting, photography, or writing can reduce cortisol levels, lowering stress hormones and creating an emotional regulation loop that leaves you feeling refreshed and ready for the next day.

A systematic review in BMJ Open found a clear link between lifelong learning and a lowered risk of dementia. Researchers explained that challenging the brain with new information builds cognitive reserve, a.k.a. its ability to adapt and remain resistant to damage.

Think of it as investing in your mental future. Each time you tackle a new language lesson or deep-dive into Renaissance art history, you’re strengthening your brain in ways that can last a lifetime.

Redefining what it means to be productive

The word “productivity” can carry heavy connotations. It suggests endless checklists, exhausting efficiency hacks, and squeezing every drop of output from our waking hours. Laura Mae Martin offers a refreshing alternative, defining productivity in simple terms: “Productivity is accomplishing what you intend to do, when you intend to do it.”

This meaning allows us to reclaim our time. It shifts our mindsets from external validation to internal satisfaction.

How to build your syllabus

Let’s put this in practical terms. How do you bring these “nice ideas” into the real world? By creating a “personal curriculum” and treating it with the same respect you would have for a college course. Humans respond well to structure and deadlines. Here’s how to create a syllabus that sticks:
1. Follow the spark: Genuine curiosity must drive your personal curriculum. If you hated calculus in high school, don’t pick it up again for arbitrary reasons, like trying to feel smart. Look for subjects that make you lose track of time. Identifying every tree in your neighborhood could be one, or mastering the perfect sourdough loaf.
2. Diversify your materials: Learning exists everywhere, not solely in dense textbooks. Keep required texts engaging and fun, mixing in podcasts, workshops, flashcards, and documentaries. If you are learning a new language, listen to an album in that language. If you’re studying paleontology, visit a local natural history museum.
3. Set the scene: Get yourself in the zone with a little learning mise en place. Find a specific chair and reserve it for reading, or flipping through flashcards. Make a study playlist and fill it with songs to play in the background. When you sit in that chair, or hit play, you are signaling to your brain that it’s time to switch into “student” mode.
The 20–30 minute rule

Don’t spend all your free time on this. Overload is the greatest pitfall with personal curriculums. We get excited, plan to study every night for two hours straight, then find ourselves exhausted and discouraged.

Sustainability lies in the “Goldilocks” rule for time commitment: keep sessions between 20 and 30 minutes.

Simple 20–30 minute blocks fit into even the busiest schedules yet, they’re long enough to achieve a flow state.. Slot one in after dinner or while drinking your morning coffee.

Valerie Craddock, a content creator, shared her November curriculum on TikTok, embracing this method. It included gentle, actionable goals: walk 8,000 steps, practice penmanship three times a week, work out for 30 minutes. By keeping her curriculum low stakes, Craddock set herself up for a winning streak instead of a guilt trip.

Make room for what matters

How do you protect this newfound time? Martin suggests a simple but effective tactic: integrating your personal calendar with your work one.

This gives you a complete view of the week. You might see Tuesday packed with meetings, so you’ll make a mental note to keep that evening free. Thursday looks much lighter, offering the perfect window to pencil in that 30-minute creative writing session.

Woman working, productively. Photo credit: Canva

An approach like this helps you honor the natural ebb and flow of energy, and prevents you from overcommitting on days when you’re already drained. When you schedule “fun homework” with the same seriousness as an All-Hands meeting, you’re sending yourself a powerful message: personal growth is as important as obligations.

Redefining “you”

One of the most rewarding aspects of the personal curriculum is its ability to reshape our sense of self. In a society obsessed with asking, “What do you do for work?” discovering an answer that’s not attached to a paycheck can feel freeing.

When you learn, you transcend the role of parent, employee, or partner—you become a historian, linguist, painter, or botanist.

Buy the notebook, write a syllabus, and enjoy becoming a beginner again. You might discover that a little homework can unlock the key to reconnecting with yourself.
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Running in skirts and dresses changed everything for Deb Voisin. – Photo credit: Courtesy of @thearchitectureofhealth/YouTube

Health, Wellness

Woman shares why she started filming herself sprinting in skirts. It’s honestly brilliant.

The effect is both magical and motivating.

Annie Reneau

2/14/2026

Activewear is a $400 billion industry, with no shortage of brands selling moisture-wicking tops, running shorts, yoga pants, and all manner of athletic clothing designed for exercise. In fact, we’ve become so accustomed to “workout gear” that the idea of exercising without it feels almost wrong.
Enter Deb Voisin, who not only challenges the notion that people need to run in any particular clothing, but runs herself barefoot and in skirts or dresses, like a preschooler—one with a keen understanding of biomechanics, that is.

A young girl runs on the sand. Photo credit: Canva

Voisin says she could “barely walk” due to an injury caused by overstretching, and she hadn’t been able to find a healing method that worked. Not wanting surgery, she studied biomechanics and natural movement and made an interesting discovery about sprinting.
“Once I realized that a sprint is an amplified walking pattern, I knew that if I could learn how to sprint beautifully, I could walk pain-free,” she shares.
To hone her form, she filmed herself sprinting on a curved treadmill. But there was a problem: she hated looking at herself.
“So I wore skirts and played dress up like a little girl,” she says. “It worked!”
Watch:

Voisin tells Upworthy it worked on multiple levels.
“I started wearing skirts because they helped me stop hating looking at myself—and I realized they also make healthy movement visible,” she says. “Aligned movement is wavy and alive, not rigid. Running is timeless and human, and the fabric lets you actually see that flow.”
She says she always hated running, but sprinting in skirts shifted her perspective.
“Once I realized that sprinting is the ultimate expression of a naturally aligned body, I aimed high and shot past pain into ease and power I don’t think I ever felt growing up,” she explains. “Now I help others find their way back to that feeling.”
Voisin also says the comments on her video, which has been viewed more than 4 million times, made her weep.
“I had no idea how healing it would feel to be so openly accepted for something that even people close to me didn’t understand,” she says. “I just knew there was beauty and healing in it.”

Here are some of the viewer comments that made Voisin cry:
“Something about a running, whimsical lady in a skirt and no shoes is so magical.”
“Every time a human loves herself, is a win for all the universe.”
“Who noticed, the more she practices, the more she looks younger just like a little girl happy running and discovering the world that she sees as a beautiful and happy place? Beautiful lady, am glad seeing you running, run run run..”
“You literally look like you aged in reverse in the process! Amazing how healing joy can be for our bodies.”
“Every single shot of you running in a skirt looks like it comes from a movie I’d love to watch.”
“People forget, we often don’t like doing things that are good for us, because we copy how everyone else is doing it. Make it fun for you, do it the way you want to do it. Find those joys in your life. It’s your first time living.”

Running with joy might require a different outfit. Photo credit: Canva

“I also just love the kick in the face to traditional ‘workout’ clothes. It’s just more consumerism, you don’t need special clothes to workout. Just use what you have!”
“I loved the reel, the fabric movement, the timelapse, the self love, the deep desire to heal, fit body at later ages… all of it made me smile at how we all creatively approach our problems.”
“I’ve been an avid runner in my life, but haven’t run much for a few years now. This brought tears to my eyes, your beauty and grace and commitment. I am inspired to run again, for the sheer joy of it!”
It’s amazing what can happen when you infuse joy into physical activity. Maybe joy for you isn’t running in a skirt and watching it flow in slo-mo, but something else entirely. Whatever joy looks like, leaning into it may help you reclaim the motivation you lost somewhere along the way and empower you to keep your body moving and healthy.
You can find more from Deb Voisin on her website.

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A woman sits in a chair reading a book. – Photo credit: Canva

Health, Mental Health

Psychologists say there are 4 types of introverts. These are the personality traits of each one.

The four types of introverts: Social, Thinking, Anxious, and Restrained.

Emily Shiffer

2/13/2026

Introverts can have many personality stereotypes. Many people assume they are quiet homebodies who prefer alone time, but not all introverts are the same.
Psychologist Jonathan M. Cheek, along with his colleagues Jennifer Grimes and Julie Norem at Wellesley College, presented findings in a 2011 study identifying four types of introverts: Social, Thinking, Anxious, and Restrained (STAR).
“Many people assume introversion is fixed, but introversion is on a spectrum,” Chloë Bean, a somatic trauma therapist in Los Angeles, told Upworthy.

Essentially, there is no one-size-fits-all type of introvert.
“It can shift depending on life phase, your stress level, burnout, support system, and trauma history,” Bean said. “What looks like ‘being introverted’ is sometimes the nervous system doing it’s job, protecting you especially when you’re feeling overwhelmed or need to connect with yourself more.”
Four types of introverts
In an interview with The Cut, Cheek explained that these introvert “types” are more like “shades,” and that introverts are often a mix of each one. Here’s what you need to know about each type of introvert:

Three women sit on a blanket in the park. Photo credit: Canva

Social introverts
Bean noted that social introverts may be selective about who they connect with. They enjoy spending time with others but need downtime to recover.
“They prefer to stay home with a book or a computer, or to stick to small gatherings with close friends, as opposed to attending large parties with many strangers,” Cheek explained.
How to tell if it’s you:
“You may tend to lose a lot of energy when socializing in large groups even when they’re fun and prefer one-on-one time,” said Bean. “You may feel more regulated with one person at a time, as you can feel overstimulated with more than one person at a time.”
Thinking introverts
Thinking introverts are internally rich, deep, and active but appear quiet on the outside, Bean noted. They spend a lot of time reflecting, imagining, creating, or analyzing.
“You’re capable of getting lost in an internal fantasy world,” Cheek said. “But it’s not in a neurotic way, it’s in an imaginative and creative way.”
How to tell if it’s you:
“You feel energized and excited by ideas but you feel exhausted when there is constant feedback and stimulation externally,” Bean explained. “You need time to be with your thoughts to come to your conclusion so staying with your inner voice and process is supportive because you can get easily distracted by others’ thoughts and opinions.”

@onlyjayus
The 4 Types Of Introverts
♬ original sound – Bella Rose

Anxious introverts
Bean said that anxious introverts deal with anxiety and avoidance driven by fear, as the body anticipates rejection or not being accepted socially.
How to tell if it’s you:
“You might replay conversations, dread upcoming plans and cancel them when the tension and anxiety gets too strong,” Bean shared. “This is often less about your personality and more about your nervous system feeling dysregulated by thoughts about socializing.”
Restrained introverts
Restrained introverts are highly observant, take time to warm up to others, and are cautious about who they spend their energy with, Bean explained.
How to tell if it’s you:
“It might take you some time to feel like you can trust others and feel safe enough to speak up,” Bean said. “You might also avoid being put on the spot or being the center of attention.”

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Tearful man with head in his hands being comforted. – Photo credit: Canva

Health, Mental Health, Popular

Man who created ‘Reasons to Stay’ website after brother’s death, tearfully shares success story

People can write a letter to a stranger and be their reason to stay another day.

Jacalyn Wetzel

2/13/2026

Editor’s Note: This story discusses suicide. If you are having thoughts about taking your own life, or know of anyone who is in need of help, the 988 Suicide & Crisis Lifeline is a United States-based suicide prevention network of over 200+ crisis centers that provides 24/7 service via a toll-free hotline with the number 9-8-8. It is available to anyone in suicidal crisis or emotional distress.

Mental illnesses like depression don’t discriminate. It can hit anyone, and not everyone survives their fight with the condition. Ben West, a man from the United Kingdom, has intimate familiarity with what happens when someone loses their battle with depression. He lost his younger brother, Sam, to suicide eight years ago.

In an effort to help with his own grieving process and connect with those who may feel alone, he created a website. The video launching the site Reasons to Stay went viral due to its touching story and noble mission. It’s a website that allows people from across the world to leave letters of encouragement to people who may be contemplating suicide. The hope is that someone needing a reason to stay one more day will find their reason in one of those letters.

Comfort in a hug: a shared moment of empathy and support. Photo credit: Canva

The website is simple: it displays the latest letter on the home page, offers sign ups for letters to go directly to your email in the form of a newsletter, and shares places to seek help. If someone wants to read a different letter, all they need to do is refresh the page.

“This letter was written by someone in the world that cares. It was delivered to you at random when you opened this page,” the Reasons to Stay website explains.

The creation of this website was strictly an act of compassion for fellow humans, but recently, West received an email revealing that his site saved a life. The website’s founder wept while sharing the news on his Instagram page, saying, “I got a message today, and I’m not going to share the message, but what I can share is that it worked. It worked for someone. We can be fairly confident that it really worked for someone.”

A comforting hug during an emotional moment. Photo credit: Canva

He admits that the person still has a difficult journey ahead, but celebrates that they get to continue on at all. “Like I said before, social media, it can be such a bad place, but how amazing that it can be used for something like this. Like, that person, maybe it wouldn’t reach them if it didn’t go viral, so thank you so much, everyone, for sharing and getting involved in this over the last couple of weeks. What a special thing. What an amazing thing. It worked.”

According to the Centers for Disease Control, “One person dies by suicide an average of every 11 minutes. Over 49,000 people lost their lives to suicide in 2022. Every year, millions of Americans think about, plan, or attempt suicide.”

View this post on Instagram

A post shared by Ben West (@iambenwest)

In August 2025, JAMA Network released an article urging people to consider human connection as a form of suicide prevention. The authors of the article share that there’s power in human connection, writing, “At a time when individuals experiencing suicidality often feel unseen, unheard, and burdensome, structured follow-up sends a clear message: you matter. You are not forgotten.”

Reasons to Stay is putting human connection at the forefront in hopes of saving lives. People are moved by his selfless gesture, with some sharing their own stories of survival. One person shares, “From someone who tried to, this is essential. Wish I had that back then. Will definitely use your site if those thoughts ever come back to me. I’m so proud of you, and so is Sam. We’re safer now.”

Woman seated against brick wall, covering ears with hands. Photo credit: Canva

Another writes, “My dad took his own life. I wish he could’ve had a website like this to go to. I am sobbing happy tears to know that someone’s life was saved, and I’m also so incredibly sorry for your loss. I understand the ache— but you made something beautiful for your brother.”

“You may or may not be familiar with David Kessler’s “The sixth stage of grief,” but in that book he suggests that the 6th stage is: finding meaning. You’ve created meaning by saving others. Sam’s spirit and legacy lives on through you and his life and death now means, not just something to you, but something to many others around the world. What an absolutely beautiful and healing way to honour Sam, and what a gift this is to the world. Thank you Sam. Thank you Ben. So special. So powerful,” someone else kindly shares.

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Tired man (left); energized man (right) – Photo credit: Canva

Health, Popular, Wellness

Scientists discovered a fascinating trick to feeling like you slept great even if you didn’t

“Placebo sleep” can be extremely powerful.

Evan Porter

2/13/2026

The benefits of getting a good night’s sleep are too vast to name. Sleep is as essential for our brains as food and water are for our bodies. If you’re not getting enough, sleeping better has been shown to elevate your mood, improve your memory, and even boost your physical health. And then there’s the obvious: when you don’t sleep well, you’ll have less energy and generally perform worse on tasks that require any kind of effort or thought.
However, we’re all human, and, sometimes, humans sleep terribly. Your infant might wake you up, or a car alarm might go off outside, interrupting your regularly-scheduled REM. It’s not always our fault when we don’t sleep well, but there might be an interesting way to fix it.
A study from 2014 may have demonstrated the existence of something called “placebo sleep,” or tricking your brain into believing you slept better than you did.

a man sitting at a desk with his head on his arms Photo by Vitaly Gariev on Unsplash

The placebo effect, of course, has been studied relentlessly over the years and has shown that the human body can do amazing, almost impossible things, when the brain gets on board. The classic example is when symptoms of disease get measurably better after a patient takes a “fake” pill. Another study out of Harvard showed that people who were told their jobs qualified as exercise showed improved health and fitness markers compared to people who did the same job. Placebos even work when the person knows they’re taking a placebo. It’s called an “honest placebo” and is considered a legitimate, ethical treatment method for many ailments.
The researchers in 2014 wanted to find out if the placebo effect could also apply to sleep. So, they lectured a group of participants about the importance of REM sleep and how it can effect cognitive functioning. The participants were then split into two groups and monitored overnight while they slept. The next morning, one group was told they achieved 28.7% REM sleep, which is terrific, and the other group was told they only spent 16.2% of their sleep time in REM, which is below average. The numbers, however, were complete fiction.
Stunningly, the participants who believed they achieved top quality sleep performed better the next day on a series of arithmetic and word association tests compared to the other groups.
In their conclusion, the authors wrote, “These findings supported the hypothesis that mindset can influence cognitive states in both positive and negative directions, suggesting a means of controlling one’s health and cognition.”
According to Smithsonian Magazine, follow up experiments confirmed the findings.
The key to feeling great and performing as if you had a great night’s sleep may lie in simply believing that you did.
There are a lot of ways to “placebo your sleep” in order to generate that belief. For starters, you can adopt a new routine or technique or even supplement in order to prime your brain.
John Cline Ph.D. asserts for Psychology Today that the popularity of sleeping aids like melatonin may be tied less to the fact that they work, and more to the fact that people believe they work. But you don’t need to take any supplements or medications. Having a slow evening wind down with a book and an herbal tea, trying a new sleeping position, or practicing some measured breathing might work just as well. Or, rather, they might work precisely because you believe they will.

Can a warm cup of tea help you sleep better? If you believe it, then yes. Photo by Dana Ciurumelea on Unsplash

You could take the concept a step further and alter your morning routine on nights you know for a fact you didn’t sleep well. Perhaps it’s by using a new coffee brand, doing some stretches before getting out of bed, or meditating before starting your day. Anything that you truly believe might help make you more alert and focused may just work.
One viral social media sleep trend capitalizes on this research perfectly. Researchers have shown that forcing your mouth into a smile has been shown to improve your mood. Turns out, similarly, you may be able to get sleepy by pretending to be super tired. Psychologist Erica Terblanche calls it the “alpha bridge,” and it involves gently closing your eyes, fluttering them open just a tad, and then closing them again as you relax and breath. It simulates the feeling of “nodding off” and is said to create the alpha brainwaves that transition your brain from wakefulness to sleep. It’s another clever way of tricking your own brain.

@erica.terblanche
Here’s a skill to help you fall asleep on an airplane or anywhere else for that matter. . Its called going over the Alpha Bridge. #EricaTerblanche #ThriveGuru #motivation #sleeping
♬ Solas x Interstellar – Gabriel Albuquerqüe

It sounds cheesy, but the power of mindset and positive thinking is truly tremendous. Our beliefs and thought patterns can greatly influence our body, our behavior, and our mood. Sometimes, our mindset can even be stronger than actual reality. Now we have the data to prove that it applies to our precious sleep, too.

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A man who is ready to pass away. – Photo credit: via Canva/Photos

Health, Public Health

‘Spiritual shift’: ICU nurse shares the one phrase that means someone will pass very soon

“You guys, people know when they’re gonna die.”

Tod Perry

2/13/2026

When people in the healthcare world experience people dying on a regular basis, they begin to see patterns as to when patients will pass away. Hospice workers say that when people are in their final days, they begin to see the people they’ve loved in the past surrounding their hospital bed. They will share many of the same regrets and have frequent hallucinations.
Kirstie Robb, a TikToker who has worked as an ICU nurse for the past four years, has noticed a trend in people who are about to pass away. She says that when she hears a specific phrase from those who are brought in, regardless of the reason, they will be gone very soon: “Every single person who passes away says the same thing,” she explained in her TikTok. “They say…’Can you please tell my family I love them? I don’t feel good. I know I’m gonna die.’”
Somehow, people know when they are ready to die
Death is such a mysterious process that Robb can’t believe that so many people she’s seen know when the moment is upon them. We’re never trained to sense our death. Why is it that these people have such a clear understanding that it is upon them? Robb says it is due to an internal, spiritual shift that defies medical understanding. “You guys, people know when they’re gonna die,” she says.

@kirstierobbb
those who are meant to see this will see it.
♬ original sound – kirstierobbb

“There’s a shift that happens that’s spiritual, that nobody can explain, right? Their vitals may be stable. Their condition may be the exact same way it was when they came in. There’s nothing inherently dangerous,” she continued. “Yet in every single circumstance, no matter what brought them in initially, no matter how many hours it is from the last time that they said that, they always die. Always.”
Lessons from being among the dying
Robb’s experience with the dying led her to remind everyone how important our lives are and to focus on what truly matters, rather than chasing material possessions. “Life is not meant to be an endless pursuit of things. Life is meant to be enjoyed. Life is meant to be appreciated. Life is meant to be explored. Why are you actually here?” Robb asks.
There is no research-based reason for this shift that occurs in people when they know they are going to pass. But David Casarett, M.D., explained his experience with it in Psychology Today.

A man walking towards the light. viau00a0u200bvia Canva/Photos

“What they tell me is that they feel—something. Something different, or changing, or new. One young man dying of a sarcoma told me he felt free. Another middle-aged woman dying of liver cancer said she felt like she was falling out of a plane. Both had been correct to sense something amiss, and both died within the hour,” Dr. Casarett wrote. “I don’t know how we could possibly foresee our own deaths. I’m not saying it’s impossible; it’s just beyond my power to explain.”
While there is a lot of mystery surrounding death, Robb and Dr. Casarett’s experience with it shows that those who are ready to pass away seem to be at peace and are accepting of their final journey home, wherever that may be. It should give all of us a feeling of relief that our final hours may be the most peaceful we ever experienced.

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Health, Mental Health

Google productivity expert says “fun homework” can make you happier. Here’s why it actually works.

The simple trick Google productivity expert Laura Mae Martin swears by.

Kat Hong

2/13/2026
We all know the feeling. You walk through the front door after a long day, or slam your laptop shut, and the weight of the world slides off your shoulders. Your overworked brain, desperate to relax, entices you to collapse onto the couch and scroll through your phone until it’s time to sleep.

But is this the best way to recharge? By doing nothing? Experts say no.

@xparmesanprincessx Spending this cozy Sunday planning my curriculum for 2026 ✍️ I’m going to break my year up in to 4 semesters with different themes and focuses for each month and have more long term learning projects like relearning Spanish! #curriculum #learning #personalgrowth #personalcurriculum #books ♬ original sound – Elizabeth Jean

A fascinating trend on social media is trending, called the “personal curriculum.” Championed by Google executive productivity advisor Laura Mae Martin, the concept is simple yet counterintuitive. The idea is to assign yourself “homework”—not to earn a degree, promotion, or extra cash, but for the pure joy of learning. TikTok user Elizabeth Jean also helped popularize the term “personal curriculum,” and posts videos with tips on how to create your own.

Adding tasks to an overflowing to-do list might sound like a recipe for burnout, but Martin suggests that a structured, self-directed learning plan can boost energy, sharpen the mind, and restore a sense of identity.

The unexpected science of “fun homework”

It’s easy to compare our brains to batteries that drain during the day and require total rest to recharge. But cognitive science shows that our minds are more like muscles. To stay healthy, we need new and interesting activities that challenge us.

When we engage in what researchers call “cognitively stimulating activities,” the physical structure of our brains changes. A 2017 report from the Global Council on Brain Health highlighted that keeping the mind active is essential for maintaining brain health as we age. Creative activities like painting, photography, or writing can reduce cortisol levels and lower stress hormones, creating an emotional regulation loop that leaves you feeling refreshed and ready for the next day.

A systematic review in BMJ Open found a clear link between lifelong learning and a lowered risk of dementia. Researchers explained that challenging the brain with new information builds cognitive reserve, a.k.a. its ability to adapt and remain resistant to damage.

Think of it as investing in your mental future. Each time you tackle a new language lesson or deep-dive into Renaissance art history, you’re strengthening your brain in ways that can last a lifetime.

Redefining what it means to be productive

The word “productivity” can carry heavy connotations. It suggests endless checklists, exhausting efficiency hacks, and squeezing every drop of output from our waking hours. Laura Mae Martin offers a refreshing alternative, defining productivity in simple terms: productivity is accomplishing what you intend to do, when you intend to do it.

This meaning allows us to reclaim our time. It shifts our mindsets from external validation to internal satisfaction.

How to build your syllabus

Let’s put this in practical terms. How do you bring these “nice ideas” into the real world? By creating a “personal curriculum” and treating it with the same respect you would have for a college course. Humans respond well to structure and deadlines. Here’s how to create a syllabus that sticks:
1. Follow the spark: Genuine curiosity must drive your personal curriculum. If you hated calculus in high school, don’t pick it up again for arbitrary reasons, like trying to feel smart. Look for subjects that make you lose track of time. Identifying every tree in your neighborhood could be one, or mastering the perfect sourdough loaf.
2. Diversify your materials: Learning exists everywhere, not solely in dense textbooks. Keep required texts engaging and fun, mixing in podcasts, workshops, flashcards, and documentaries. If you are learning a new language, listen to an album in that language. If you’re studying paleontology, visit a local natural history museum.
3. Set the scene: Get yourself in the zone with a little learning mise en place. Find a specific chair and reserve it for reading, or flipping through flashcards. Make a study playlist and fill it with songs to play in the background. When you sit in that chair, or hit play, you are signaling to your brain that it’s time to switch into “student” mode.
The 20–30 minute rule

Don’t spend all your free time on this. Overload is the greatest pitfall with personal curriculums. We get excited, plan to study every night for two hours straight, then find ourselves exhausted and discouraged.

Sustainability lies in the “Goldilocks” rule for time commitment: keep sessions between 20 and 30 minutes.

Simple 20–30 minute blocks fit into even the busiest schedules. Slot one in after dinner or while drinking your morning coffee. Yet, they’re long enough to achieve a flow state.

@valeriecradd November curriculum! I’m keeping this months curriculum light! – #novembercurriculum #selflearning #blackgirltiktok #blackgirlcontentcreator ♬ Coffee and Chords – ya-su

Valerie Craddock, a content creator, shared her November curriculum on TikTok, embracing this method. It included gentle, actionable goals: walk 8,000 steps, practice penmanship three times a week, work out for 30 minutes. By keeping her curriculum low stakes, Craddock set herself up for a winning streak instead of a guilt trip.

Make room for what matters

How do you protect this newfound time? Martin suggests a simple but effective tactic: integrating your personal calendar with your work one.

This gives you a complete view of the week. You might see Tuesday packed with meetings, so you’ll make a mental note to keep that evening free. Thursday looks much lighter, offering the perfect window to pencil in that 30-minute creative writing session.

Woman working, productively. Photo credit: Canva

An approach like this helps you honor the natural ebb and flow of energy, and prevents you from overcommitting on days when you’re already drained. When you schedule “fun homework” with the same seriousness as an All-Hands meeting, you’re sending yourself a powerful message: personal growth is as important as obligations.

Redefining “you”

One of the most rewarding aspects of the personal curriculum is its ability to reshape our sense of self. In a society obsessed with asking, “What do you do for work?” discovering an answer that’s not attached to a paycheck can feel freeing.

When you learn, you transcend the role of parent, employee, or partner—you become a historian, linguist, painter, or botanist.

Buy the notebook, write a syllabus, and enjoy becoming a beginner again. You might discover that a little homework can unlock the key to reconnecting with yourself.
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