30 Day Brain Health Challenge: Boost Mood, Memory, and Migraine Relief

Written and verified by Holly Hazen

If you’re ready to enhance your mood, memory, and resilience to migraine, then this 30 Day Brain Health Challenge is for you! This challenge brings together everything you need to improve mental clarity, lift your mood, and support brain health - all in just 20 minutes a day.

Below, I’ve provided an introduction to the challenge. For full guidance, detailed daily exercises, and loads of examples, download the Better Brain Health at Last e-book. Let’s start this journey toward a healthier, more resilient brain!

How This Challenge Works and Why It Matters

Through carefully designed brain training exercises, you’ll activate brain pathways that enhance emotional resilience and lower stress levels. Anxiety and stress often lead to “brain fog” and low mood, especially for people managing migraine. Each day, you’ll use simple exercises to target your nervous system, boost mood, and reduce tension.

This challenge uses my favorite brain training techniques, plus tools from neuroplasticity studies, to make each day’s exercises easy to follow and fun. You can tailor the exercises to fit your needs, and I encourage you to make them your own.

Your Goal: Build a Daily Brain Fitness Routine

The 30 Day Brain Health Challenge focuses on building a daily routine that enhances brain health through positive, practical habits. Your goal? Make your brain "sweat" for at least 20 minutes each day (or split it into 2 x 10-minute sessions).

Brain Health Tips from Experts

Dr. Krystal L. Culler, a brain health specialist, shared some of her top brain-boosting strategies at the Migraine World Summit. Here are the ones we’ll focus on:

• Stretch Yourself: Try new and challenging tasks. Stepping outside your comfort zone is key for brain health. Engage in tasks or exercises that are new, novel, and challenging. Try to increase the challenges you pick and vary your 'brain gym' workouts, so they are fresh and new! 

• Daily Brain Workouts: Engage your brain for 20 minutes a day with exercises that increase mental flexibility and resilience. 

• Discover and Explore: Experience new places, environments, or skills - keeping your “brain gym” sessions fresh and varied. 

• Take Brain Breaks: Avoid fatigue by taking 5-minute breaks throughout the day, especially helpful for keeping your mood and focus steady. [Hint: this is what we are going to do - 4 times 5 mins each].
  
  

Stay hydrated! Drinking water throughout the day is crucial for overall health. Hydration supports brain function, and I recommend making it a daily habit to stay sharp and energized.

The body is 60% water, and the brain is about 75% water.

Inside The 30 Day Brain Health Challenge

The 30 Day Brain Health Challenge e-book contains everything you need to establish a new routine and track your progress. Here’s what you’ll find inside:

1. Introduction: What to expect over the next 30 days
2. Challenge Guidelines: Steps and best practices
3. Daily Exercises: A daily plan for engaging and activating your brain
4. Goal Setting: How to set goals that work for you
5. Mood Tracking and Reflection: A simple way to gauge your mood, energy, and overall progress
6. Personalized Options: Ideas for tailoring the challenge to fit your needs
7. Brain Rewiring Techniques: Simple methods to support long-term brain health through neuroplasticity
   
   

I also share powerful techniques to make each exercise feel fresh and effective, including mirror work inspired by Louise Hay and other brain-boosting strategies that you can explore in my other challenges, like the 10 Day Self Love Challenge.

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Explore Key Tools in the 30 Day Brain Health Challenge

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Quick Start Guide: Try It Now!

Here’s a quick exercise to get started right away:

Write down 15 things that bring you joy or make you feel happy. Each day, choose a couple of these items to focus on, and notice how they lift your mood and help rewire your brain toward positivity. If 15 seems too many, start with 7, one for each day of the week.

Repeating joyful activities throughout the day - whether laughing, smiling, or reminiscing about a good memory - boosts your brain’s resilience. Set reminders on your phone if it helps you remember to pause and practice these exercises four times a day for at least 5 minutes each.

How These Exercises Support Brain Health

Each exercise in the 30 Day Brain Health Challenge is crafted to reinforce brain health through simple, effective actions like:

• Positive Self-Talk: Retrain your inner dialogue to be more supportive and constructive.

• Daily Laughter: Science shows that real or fake laughter reduces stress and boosts mood.

• Singing and Dancing: Engage in singing or dancing daily to activate joy and creativity.

• Smiling in the Mirror: Start the day by smiling at yourself in the mirror and appreciating your strengths.
  

• Learning to Pause: Pause and tune in or look up and breathe deeply for as long as you can (20 seconds to start or 3 - 6 deep breaths) every day. Especially if you are on your devices a lot through the day.

• Reminiscing: Thinking about your previous accomplishments helps reinforce positive neural pathways. 
  
  

These exercises help retrain your brain for positivity, which not only lifts your mood but also makes you more resilient to stressors like migraine.

Try out the first week of the 30 Day Brain Health Challenge for FREE! Click the image link below to access a 7-day sample of this brain fitness program.

Ready for Lasting Brain Health? Buy Your Copy Today!