The Popular Lunchtime Habit Brain Health Experts Are Begging You To Stop

We often consider habits a “small” part of our day. In fact, we may literally refer to certain routines, like having a piece of fruit at breakfast every day, as “small habits.” Yet, brain health experts say this term is a total misnomer. The things we do daily can significantly affect our cognitive function.

Small habits—how we eat, move, sleep, manage stress, and even how often we pause—send constant signals to the brain about whether the environment is safe, nourished and sustainable,” states Dr. Dung Trinh, MD, an internist at MemorialCare Medical Group and the chief medical officer of Healthy Brain Clinic.

Over time, these signals affect inflammation, blood flow, blood sugar balance, stress hormone levels and how well our brain cells “talk” to one another, he explains.

For fellow normies in the back: “The brain is always ‘listening’ to our routine,” Dr. Trinh says. “When people understand that, they stop thinking of brain health as something abstract or genetic-only and start seeing that everyday choices can either protect the brain or wear it down.”

That means our lunchtime routines matter for our brain health, even when we have zero time to think about it, because we’re working or on the go. Yet we may sabotage our thinking later in the day by—however understandable the reason—not remaining mindful of our afternoon rituals. Brain health experts are begging people to stop one particularly popular habit because it can affect our short and long-term cognitive function (and work quality—just saying).

Related: I Asked Dietitians What Women Over 50 Are Getting Wrong About Their Diets, and They All Said the Same 2 Things

The Popular Lunchtime Habit Brain Health Experts Are Begging You To Stop

Multiple brain health experts agree that eating lunch at your desk is a habit that can impact your cognitive function. Research backs up their advice. A 2021 Cell Reports study suggested that taking short breaks can help our brains learn new skills.

Below, brain health experts used this research and their clinical insights to explain why it’s worth eating lunch away from your desk moving forward.

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1. It helps your brain process your day (so far)

Brain health experts advise against waiting until you clock out to let your brain process what you’ve already done.

“Stepping away gives the brain a chance to consolidate information,” says Dr. Jasdeep S. Hundal, Psy.D. ABPP-CN, the director of The Center for Memory & Healthy Aging at the Jersey Shore University Medical Center’s Hackensack Meridian Neuroscience Institute.

He knows taking a mid-day break can feel like a big ask—you’re busy, after all. Yet, he says that a break is actually an investment in your efficiency later in the day.

“You are not losing time but instead allowing the brain to organize and store what you just worked on, which supports learning and memory,” he tells Parade. “This is part of how the brain strengthens new information throughout the day, not just overnight.”

2. You’ll reset attention

Humans weren’t wired to work nonstop for eight-plus hours without a brain break.

“Attention declines the longer you work without a break,” Dr. Hundal says. “Over time, your brain becomes less efficient, even if you are still sitting at your desk. Taking time away allows those systems to reset so you can return with better focus, fewer errors and improved mental efficiency.”

Plus, one neurologist points out that the eyes and brain share the “same fuel,” so not giving both a beat now and then can do a number on your cognitive function.

“Sustained visual focus on a screen depletes a neurotransmitter called adenosine, building up ‘attention fatigue,'” states Dr. Sanam Hafeez, Psy. D., a New York-based neuropsychologist and director of Comprehend the Mind. “Your brain isn’t broken. It’s genuinely running low.”

When you step aside or into a different environment, Dr. Hafeez says you’ll give your visual cortex new input, such as distance, movement or natural light.

“This input helps flush that fatigue and essentially recharges your attentional battery before the afternoon,” she explains.

3. You’ll unlock your brain’s creative problem-solving network

You’ll actually become more of a rockstar at work (and even at home with kids who are always bickering) if you take a minute away from your desk.

“The brain’s save mode, the default mode network (DMN), allows for creativity,” explains Dr. Julie Pilitsis, MD, a physician executive for functional neurosurgery at Banner Health. “When you step away from a problem and let your mind wander, the DMN begins generating new spontaneous associations between ideas.”

Not sold? Dr. Pilitsis encourages you to think about your latest “aha” moments. Did they happen at your desk or while you were showering, walking or—dare we say it—eating somewhere other than your work station?

“‘These ‘aha’ moments are not when you are completely immersed in what you are doing at work,  but rather they happen in a restful, less demanding state, like while eating a sandwich on a bench,” she shares.

4. Stepping away dials down your stress hormones and protects your memory center

We likely don’t need to tell you that your day can get rather stressful, but eating at your desk—even if you’re behind on something—can make it even worse.

“Sustained work without breaks keeps the brain’s stress-response system activated and raises cortisol levels,” Dr. Pilitsis says. “When cortisol stays high, new cells are not formed, and existing cells are not kept healthy.”

She adds that taking a genuine break, like eating, can lower your body’s cortisol levels.

“It also allows the brain’s ‘save mode’ to be activated, not only allowing memories to be integrated but also emotions to be regulated,” she says.

5. It supports digestion

Wait, aren’t we talking about brain health? Dr. Trinh shares that digestive health is part of brain health

“Better digestion supports better brain function,” he says. “The brain and gut are in constant communication. If you are hunched over a keyboard, distracted, rushing and barely tasting your food, your body may not digest that meal as efficiently.”

Instead, Dr. Trinh says you’ll eat in a stressed and distracted state, potentially contributing to overeating, indigestion and unstable energy later—none of which are brain fuel.

Related: A Neuroscientist Swears by This Simple Morning Habit for All-Day Mental Clarity

Other Brain-Healthy Habits To Adopt

Besides taking breaks throughout the day, especially at lunch, there are other habits you can add to your brain health toolbox.

Dr. Pilitsis shares that other habits to adapt for better brain health include:

• Exercise
• Diet
• Getting enough sleep
• Stress management

“The brain is constantly remodeling itself in response to daily behaviors, a property called neuroplasticity,” she says. “Every day habits are direct inputs into the brain’s hardware, shaping its structure and function over a lifetime.”

Related: ‘I’m a Neuropsychologist—Here’s the One Thing I Never, Ever Do Before Bed’

3 Steps To Building Brain-Healthy Habits

Changing and maintaining habits is challenging, but your brain will thank you for giving it your best shot. Brain health experts shared top tips for how to slowly but surely overhaul your habits, like eating lunch at your desk, to support your noggin.

1. Avoid shame

Sometimes, we’re hardest on ourselves, but Dr. Hafeez shares that shame can make it harder to change.

“When we beat ourselves up over our habits, our brain goes into a stress response, which tends to push us right back toward the very behaviors we’re trying to break,” she points out. “Think about it: Most people don’t eat junk food or skip the gym less after feeling terrible about themselves; they usually do it more.”

2. Reframe goals

Eldest daughters may cringe, but remember that perfection is not the goal when it comes to habits.

“Sustainable change comes from consistency, not perfection,” Dr. Hundal says. “Small, incremental improvements repeated over time are what actually reshape habits and have a meaningful impact on brain health.”

3. Think small for big changes

This one combines the first two steps—reducing shame and aiming for small, consistent changes.

“Instead of saying, ‘I’m terrible at this,’ it is much more helpful to say, ‘What is one small thing I can improve today?'” Dr. Trinh reports. “That approach lowers resistance, builds confidence, and creates habits that actually stick.”

Then, go out there and take action—like taking 10 minutes for lunch.

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Sources:

• Dr. Dung Trinh, MD, an internist at MemorialCare Medical Group and the chief medical officer of Healthy Brain Clinic
• Consolidation of human skill linked to waking hippocampo-neocortical replay. Cell Reports.
• Dr. Sanam Hafeez, Psy. D., a New York-based neuropsychologist and director of Comprehend the Mind
• Dr. Julie Pilitsis, MD, a physician executive for functional neurosurgery at Banner Health
• Dr. Jasdeep S. Hundal, Psy.D. ABPP-CN, the director of The Center for Memory & Healthy Aging at the Jersey Shore University Medical Center’s Hackensack Meridian Neuroscience Institute