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Mental Freedom: Choosing Habits That Keep Your Brain Strong

Updated: Jun 12


Young Pearlie Mae President smiling brightly, embodying strength, joy, and grace in a timeless portrait.

I usually leave the heartfelt stories to my wife, CeCe.


She has a way of taking the personal and making it universal—of speaking from the soul and still leaving space for others to find their own truth in her words. But this time, I want to share something personal too.


This past year, my mother, Pearlie Mae President, transitioned after a seven-year journey with dementia. And while I don’t always feel comfortable writing about family in such a public way, this month—Alzheimer’s and Brain Awareness Month—it felt important. Necessary, even.


Because I watched, over the years, as my mother’s freedoms were slowly taken away by this disease.


First, her freedom to live independently.


Then, her freedom to walk and move without help.


Eventually, her freedom to speak—to tell the people she loved that she loved them.

Dementia doesn’t take everything at once. It chips away slowly, until the person you love is still physically there, but increasingly distant. My mother was strong, joyful, and deeply connected to everyone around her. And as the disease progressed, we held onto that connection in every way we could. But there’s no question: her freedom—the ability to make choices, to be fully herself, to engage with the world—was affected in profound ways.


That experience changed me. And it changed the way I think about brain health—not as a niche topic, but as a central part of well-being, leadership, and freedom.


Mental Freedom Is the Foundation


We don’t talk enough about the moments when we feel foggy, scattered, or checked out. We power through. We caffeinate. We tell ourselves it’s just stress or another long week.


But when your mind feels overloaded or disconnected, it’s hard to feel like yourself. You don’t show up the same way at work. You don’t lead with the same clarity. You may not even feel capable of doing the things that usually come naturally to you.


This is what I call mental freedom—the ability to feel clear, present, and in control of how you show up. And just like physical health or emotional well-being, mental freedom isn’t something we wish for. It’s something we practice.


Here’s the other side of that truth: even with the best brain health habits, there are no guarantees. Genetics, environmental factors, and the complexity of the human brain make dementia an unpredictable illness. But the research is clear—habits that support brain health can delay cognitive decline, increase resilience, and help protect memory and function for as long as possible.


In other words: brain health won’t promise you freedom forever. But it can give you more time, more clarity, and more of yourself to hold onto.


And that is worth everything.


Three Habits That Support Mental Freedom


You don’t need a full life reset. You don’t need to overhaul your diet, start training for a marathon, or meditate for an hour a day.


But you do need to make intentional choices that support your brain—and your future.

Here are three that make a powerful difference.


1. Build Relationships That Feed You

Our brains are wired for connection. And human connection is about being seen, understood, and supported. Relationships stimulate memory, improve cognitive flexibility, and increase emotional resilience. Talking with others sharpens focus, boosts empathy, and even strengthens your problem-solving skills.


But beyond the science, connecting with people just makes you feel more like yourself.

You don’t have to be a social butterfly.


But you do need to prioritize presence.


Make the call. Say yes to coffee. Spend 10 minutes talking about nothing in particular with someone you trust. Those moments are good for your brain—but they’re even better for your soul.


Here’s how to build relationships that feed you—with intention:


At work:

  • Start meetings with a real check-in—not just updates, but How are you, really?

  • Invite a colleague to lunch or coffee with no agenda

  • Join (or create) a small wellness group—walk together, stretch together, breathe together


Outside of work:

  • Call one person you love each week just to talk

  • Schedule regular “connection hours” with friends or family—game night, phone date, or simply sitting together in silence

  • Join a club or community group that brings you joy—not just obligation


Relationships don’t have to be deep to be nourishing.


They just need to be real.


You’ve probably heard it before, but it’s worth repeating: your brain needs your body to move.


Movement increases blood flow to the brain. It improves focus, boosts mood, and supports executive function. It even helps protect against cognitive decline.


And the best part? Even short bursts of activity can make a difference—regulating your mood and increasing neuroplasticity (your brain’s ability to adapt and grow).


You don’t need a gym membership or a fitness tracker to get started.


Walk. Stretch. Dance in your kitchen. Take the stairs. Join a group that does something active—gardening, hiking, bowling, even martial arts. The key is to find something you enjoy and make it part of your rhythm.


When you move your body, you wake up your mind.


Here’s how to fit it in:


During the workday:

  • Take walking meetings—indoors, outdoors, or just around the building

  • Stretch for five minutes every hour (set a reminder!)

  • Use movement as a transition—when switching tasks, take a lap or do a quick breath + stretch combo


After hours:

  • Choose active hobbies like dancing, bowling, gardening, or swimming

  • Try something new: martial arts, hiking trails, or a weekend step challenge

  • Involve your people—movement + connection = brain gold


You don’t have to be intense.


You just have to be consistent.


Our brains thrive on challenge—trying new things, asking questions, staying curious.


Curiosity is a form of brain care. It sparks new neural pathways, keeps the mind flexible, and helps you adapt to change with less stress and more resilience.


Whether it’s picking up a book, learning a new skill, or joining a conversation that stretches your thinking, intellectual growth keeps your brain both alert and alive.


You don’t need another degree to grow.


You just need to stay open.


When you choose to keep learning—at any age—you’re choosing to stay connected, creative, and mentally strong.


That’s a form of freedom no one can take away.


Here’s how to make learning a habit:


In everyday life:

  • Listen to a podcast or read a chapter during your commute

  • Swap one show a week for a documentary that teaches something new

  • Learn something together with someone you love—a recipe, a craft, a game


Professionally:

  • Join a book club or professional learning circle

  • Sign up for trainings that stretch you—not just the ones you need for compliance

  • Reflect on what you’re learning by sharing it or teaching it to someone else


Every time you lean into growth, you strengthen your ability to navigate the world with clarity, curiosity, and confidence.

That’s freedom in action.


What It All Adds Up To


If this feels like a lot, take a breath.


This isn’t about adding more to your to-do list.


It’s about protecting the parts of you that matter most—your clarity, your energy, your presence.


Start with one habit.


One moment of movement.


One intentional conversation.


One decision to keep learning.


That’s how freedom works.


Not all at once—but over time. Through practice.


These choices shape the way your brain functions—and the way your life feels.


They help you:

  • Respond with intention

  • Focus when it counts

  • Show up with clarity, creativity, and calm


You don’t have to do everything.


But you do have to begin somewhere.


Because when your brain is well cared for, you’re more free to be who you truly are.


A Space to Practice It All


If you’re looking for a place to build these habits with support, we’d love to welcome you to WorkWell Live.


It’s not just a wellness session. It’s a space where:

  • You build real relationships with other mission-driven professionals

  • You move together, breathe together, and reset in real time

  • You learn in ways that energize you, not overwhelm you


Every session offers small practices you can carry into your workday—and your life. And every conversation is rooted in humanity, not hustle.


If that sounds like what you’ve been missing, consider this your open door.


No pressure.


Just one more way to practice your freedom.


In Honor of Pearlie Mae


My mother didn’t get to make these choices near the end. But we can. And that makes it not just a responsibility—but a gift.


Your mind is one of your greatest assets.


Treat it like it’s worth protecting—because it is.


That’s not just good wellness.


That’s mental freedom.



Anthony President, confident and poised, inspiring professionals through leadership, inclusion, and transformative workplace training.

Master Trainer, International Speaker and author of the book “Invincible Social Worker”, Anthony President has empowered and inspired more than 100,000 professionals to perform, produce and partner better at their places of work.  Thousands of companies and organizations have been transformed as a result of Anthony’s work.  


As Founder and CEO of Presidential Consultants, LLC, Anthony leads a team of more than two dozen experienced learning development and coaching professionals who together serve more than 16,000 helping professionals each year in the areas of leadership, inclusion, and workplace wellness. As a thought leader in the field, Anthony continues to research, innovate, and drive positive change in the realm of professional development and organizational transformation.



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