In today’s demanding, fast-paced world, mental fatigue has become a common challenge, particularly for professionals juggling long work hours, digital overload, and high-pressure tasks. This persistent tiredness can affect concentration, mood, and productivity, often leading to burnout over time. Yet, just as physical fitness strengthens the body, mental endurance can also be developed through consistent, science-backed habits. Renowned neurosurgeon Dr Jay Jagannathan from the Michigan Neurosurgery Institute recently shared a on October 29, outlining five daily practices he follows to maintain mental clarity and focus, even after 13-hour surgeries and back-to-back cases. His approach focuses on the importance of restorative sleep, regular movement, proper hydration, mindfulness, and strategic breaks, core habits that enhance cognitive performance, build resilience, and protect the brain from the cumulative effects of stress and fatigue.


5 daily habits a neurosurgeon follows to reset the mind and stay sharp under pressure

Prioritise sleep hygiene for better brain recovery



According to Dr Jagannathan, good-quality sleep is not a luxury; it’s essential brain maintenance. “It is extremely important to get at least seven to nine hours of sleep every night,” he explained. “Circadian rhythms can be affected as you get older, so you should talk to your doctor about melatonin or natural remedies to help restore healthy sleep patterns if needed.”

Sleep is when the brain consolidates memories, clears out toxins, and restores energy for the next day. Poor sleep hygiene, such as irregular sleep schedules, excess screen time, or caffeine before bed, can disrupt these processes, leaving you mentally foggy and less productive. Creating a consistent bedtime routine, keeping your bedroom cool and dark, and limiting blue light exposure in the evenings can make a significant difference.

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Move your body every day to improve focus and energy





Physical activity doesn’t just strengthen the body; it also enhances brain function. Dr Jagannathan emphasised that exercise helps combat cognitive fatigue and improves overall focus. Despite his demanding schedule, he makes time to burn around 600 calories every morning. “Usually for me, because my daytime hours are pretty packed, I wake up at 4 a.m. and go for about an hour swim,” he shared. “That really helps me focus and clears my mind for the rest of the day.”

Exercise increases blood flow to the brain, supports the release of endorphins, and reduces stress hormones. Even short, consistent workouts like brisk walking, yoga, or cycling can significantly improve mental alertness and reduce fatigue over time.


Stay hydrated to prevent brain fog



Dehydration is one of the most overlooked causes of both physical and mental fatigue. According to Dr Jagannathan, drinking two litres of water daily can greatly reduce exhaustion and boost focus. “Hydration reduces the risk of muscle fatigue and improves concentration,” he explained.

Even mild dehydration can impair attention, short-term memory, and mood. To stay adequately hydrated, keep a water bottle nearby, eat water-rich fruits and vegetables like cucumbers and oranges, and avoid excessive caffeine or alcohol, which can dehydrate the body.


Take micro-breaks to reset your mind



When facing long, demanding tasks, short breaks are vital to maintaining focus and preventing burnout. Dr Jagannathan noted that even two-minute resets between cases help him stay sharp during long operating sessions. “Even on my surgery days, I try to take regular breaks and stretch my legs between cases,” he said. “It helps me improve concentration when I return to work.”

Research supports this practice; micro-breaks can refresh the mind, reduce stress, and improve performance. Simple actions like stretching, standing up, or taking a few deep breaths can restore mental energy and help sustain productivity throughout the day.


Practice mindfulness and deep breathing



Finally, Dr Jagannathan highlighted mindfulness as a key strategy for managing mental fatigue. “Studies have shown that five to ten minutes of mindful breathing or meditation during the day can significantly improve concentration levels and reduce exhaustion,” he explained.



Mindfulness meditation trains the brain to stay present and calm, even in stressful situations. If you don’t have access to a quiet room, a few rounds of deep breathing can be equally effective. Close your eyes, inhale deeply through your nose, and exhale slowly through your mouth to reset your nervous system and reduce stress.

Mental fatigue is inevitable in any demanding job or lifestyle, but it doesn’t have to control your performance. By prioritising restorative sleep, moving your body, staying hydrated, taking short breaks, and practicing mindfulness, you can strengthen your mental resilience and maintain clarity even under pressure. As Dr Jagannathan demonstrates through his own disciplined routine, small daily habits, done consistently, can make a big difference in how effectively you manage stress and sustain focus throughout the day.

Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.



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