🌟[TT] Compounds 🧠

A couple of weeks ago, this newsletter turned two!

Two years. Every Thursday. Which, when I think back to 29th February 2024, is really surprising to me!

Because when I started, I wasn’t sure I’d find my feet. What if I ran out of things to say? Showing up every week felt daunting.

But somehow, it happened.

And many of you write back to tell me this is the one newsletter you look forward to receiving each week. I’m so touched. Thank you!❤️

Reaching this milestone made me reflect.

And confess about a challenge I’ve had!

I launched my Brain Health podcast (BrainHealth.fm) whilst on an academic lecturing tour in Australia back in September.

Excited. Committed. And yet… my inconsistency with the podcast has been the very thing holding it back.

Same person (me!) who managed to deliver these [TT]. Same intentions. But… not the same outcome…

The difference? Consistency. Or the lack of it.

Perhaps this resonates with you: That book on the nightstand. The article saved on your desktop. The social media post bookmarked to action later.

“I’ll get to it later.”

And later never comes.

Or when it does come, it comes in stops and starts.

Sound familiar?

Let me share a concept I use in my clinical work and in the BRA(i)NS® Method: consistency compounds, and all that is needed to get going is 1%!

📍3 Tips to Start (Pick What Fits You)

The BRA(i)NS® Method has three foundational pillars (and various principles within each). I shared this in more detail last week (search your inbox for “[TT] Ecosystem” if you missed it).

Here are 3 tips inviting you to take one tiny action.

I’ve split this under the 3 foundational pillars. How about considering one of these for your 1% today? 🙂

[1] Pillar: Building Brain Resilience

(Principles: Metabolic Health + Physical Activity)

After your next meal, take a 10-minute stroll. Not a workout, just a walk.

Even this brief movement after eating helps regulate blood sugar.

[2] Pillar: Balancing Your Autonomic Nervous System

(Principle: Breathwork)

Try box breathing for 5 cycles of breath.

For one cycle: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat this cycle 4 more times. And take as long as you wish for each count, i.e. each count could range from 0.5 to 2 seconds long.

It is one of the simplest, most direct ways to rebalance your autonomic nervous system from overwhelmed to settled.

[3] Pillar: Optimisation

(Principles: Mindset and Habits)

Write down one brain health action you will do tomorrow. Not a list, just one, and please be specific 🙂

e.g. “I will walk for 10 minutes after lunch” is far more likely to happen than “I’ll move more.” Specificity bridges the gap between intention and action.

📍The Brain Science Behind It

The 1% concept is not new. You’ll have heard of it in the context of savings and finances, where 1% on top of 1%, compounding over time, leads to something powerful.

The same principle applies to your brain.

Every time you repeat a behaviour, the neural pathway supporting it gets a little stronger, a little more automatic. This is neuroplasticity: the brain’s ability to reorganise and rewire itself through repeated experience.

Research shows that lifestyle habits including physical activity, stress regulation, and sleep all drive neuroplastic changes that build brain resilience over time.*

The catch? Habits take longer to form than most people expect.

A study that tracked 96 volunteers forming new daily habits found that it took anywhere from 18 to 254 days, with an average of 66 days, before a behaviour feels natural rather than effortful.*

Which is exactly why starting small (1% small) is not a cop-out. Instead, it’s a strategy!

Missing one day does not derail habit formation. What matters is that you come back. So if you miss a day, no guilt. Just return. Just need to do 1% after all.

📍 Question for you today

Which of the 3 tips would you schedule in this week?

Hit reply (it comes straight to my inbox) and I’ll write back 🙂 It was so nice to hear from some of you after last week’s [TT] about Purpose, thank you so much! Hearing from you also helps me with my mission with this newsletter.

Wishing you small steps and compounding results,

Dr Sui Wong

PS: About what I mentioned above about the Brain Health podcast? Well, I’m working on consistency, too! 🙂 In Episode 12 (coming out this week), I share the backdrop of how my personal struggles led to the brain health & lifestyle focus in my clinical and research work, and why I’m showing up with my mission shared below (Link to access Episode 12 here: http://www.BrainHealth.fm)

PPS: Last Sunday, I recorded a short coaching episode with my first guest! Can’t wait to share more soon about what we discussed once I’ve edited the recording 🙂

The idea is this: sometimes we learn more from listening to a conversation than from a lecture. People accompanying my patients on their appointments tell me they get inspired by listening to the consultation! So I am experimenting with this format of broadcasting these brain health coaching sessions, which can help the person I’m coaching and also others listening in. If you’d like to come on as a guest for 30min of brain health coaching for an episode of the Brain Health Podcast, just reply to this email, and I’ll share more information with you. Thank you!

References:

• Phillips C (2017). Lifestyle modulators of neuroplasticity: How physical activity, mental engagement, and diet promote cognitive health during aging. Neural Plasticity, 2017, 3589271. DOI: 10.1155/2017/3589271 https://pmc.ncbi.nlm.nih.gov/articles/PMC5485368/
• Mandolesi L, Polverino A, Montuori S, et al. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9, 509. DOI: 10.3389/fpsyg.2018.00509 https://pmc.ncbi.nlm.nih.gov/articles/PMC5934999/
• Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009. DOI: 10.1002/ejsp.674 https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674

FAQ

Q: How long does it take to form a habit?
Research suggests habit formation can take anywhere from 18 to 254 days, with an average of around 66 days depending on the behaviour.

Q: Why do small habits matter for brain health?
Repeated behaviours strengthen neural pathways through neuroplasticity, making healthy actions more automatic over time.

Q: Do I need big lifestyle changes to improve brain health?
No. Small consistent actions such as walking, breathing exercises, or improving sleep habits can gradually build brain resilience.

Summary

Small consistent actions strengthen neural pathways through neuroplasticity. Lifestyle habits such as physical activity, stress regulation, and sleep improve brain resilience when repeated regularly. Research on habit formation suggests that behaviours may take an average of 66 days to become automatic, highlighting the importance of starting with small actions and maintaining consistency over time.

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My mission here is to share good quality, actionable information that empowers people to improve their brain health and wellbeing.

Thank you for your support!

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