A brain detox, or cleanse, is a practice aimed at clearing mental clutter, improving neuronal flow and improving overall mental well-being. Mental clutter is an overwhelming buildup of thoughts, concerns, distractions, worries and incorrect thought patterns. It can make it difficult to think clearly, relax or make decisions. Its sources are varied, for example, stress, multitasking, and a constant influx of information and copying with daily life. Neuronal flow is the movement and processing of information within neural networks in your brain. It is the manner in which neurons communicate with each other through electrical impulses and chemical signals, facilitating the transmission of information. Neuronal flow is important for various functions, such as cognitive processes, sensory perception, and motor control. 

The main purpose of a brain detox is to help protect your brain against neurodegenerative diseases and decrease symptoms related to poor brain function. Brain detoxing can serve as a preventative measure, treatment and even cure. There are many different ways you can do a brain detox. Start with simple practices to detox, moving to more complex ways to detox. You can start now by implementing some of these practices:

Get enough sleep

Sleep is a natural way to detox your body and brain. Our research in Neurofeedback at the LAB@NIB has shown that brain levels of beta-amyloid decrease during sleep. Beta-amyloid is a hallmark pathology of Alzheimer’s disease. This is a great example of sleep being the natural detoxifier of the brain. Without sleeping enough, it becomes more difficult for you to concentrate and respond. As a result, your brain can’t form or maintain neural pathways that allows you to learn and create new memories. Sleep has many benefits. It helps to process your thoughts, clears out toxins and regulates your appetite.

Consider an anti-inflammatory diet

High consumption of processed meat, fried food and red meat has been associated with inflammation in the brain. Large consumptions of these foods have also been found to lead to a rapid decline in reasoning (pre-frontal cortex). A study on rats have shown that rats who are fed a high-fat, high-sugar diet for eight months, developed impaired learning ability and negative changes to brain plasticity.

Digital detox

Most of us realise that increased screen time, including time spent on cell phones, it not just bad for the brain but can affect one’s psychology, thinking patterns, sleep cycles, behaviour, attention span and potentially encourage violent or aggressive behaviour. Mobile phones are a part of our lives, giving them up completely would be nearly impossible. However, taking some time away from your devices will be beneficial to your brain. Excessive smartphones use is associated with difficulties in cognitive-emotion regulation, impulsivity, impaired cognitive function, addiction to social networking, shyness and low self-esteem.

Limit multitasking

Focus on one task at a time to enhance productivity and reduce mental fatigue. Prioritise tasks. Make a to-do list and organise tasks by urgency and importance, focusing on one task at a time. Set time blocks. Use techniques like the Pomodoro Technique – work for 25 minutes, then take a 5-minute break. This encourages focus work without distractions. Eliminate distractions. Identify common distractions (e.g., notifications, noise) and minimise them. Turn off notifications on your phone and close unnecessary tabs on your computer. Create a dedicated workspace. Designate a specific area for work that’s free from distractions. This signals your brain that it’s time to focus.

A brain detox should be done on a regular basis. If you are considering a brain detox for the first time, doing DAILY small detoxes will help you to get in the habit of getting rid of toxins. Never underestimate the support and value of your social connections and how engaging with friends and family foster overall mental and emotional well-being.