In a world of nonstop screens, deadlines, and social disconnection, it’s easy to lose sight of the little habits that keep us grounded. But according to Russian neurosurgeon Dr. Alexander Alekseev, the key to feeling better—mentally and physically—may lie not in expensive routines or complex hacks, but in quiet, everyday rituals.
After decades studying brain function and longevity, Alekseev offers three surprisingly simple practices that can have a powerful impact on how we rest, think, and connect.
1. Keep your phone out of the bedroom
The habit of scrolling late into the night feels almost harmless. But Alekseev says it’s one of the worst things we can do for our brain.
The reason? Exposure to blue light from your phone or tablet suppresses melatonin production, the hormone that signals your body it’s time to sleep. On top of that, doom-scrolling or checking emails before bed keeps the mind overstimulated—right when it should be winding down.
His advice: put your phone outside the bedroom—or at least across the room. Spend your last 15 minutes reading something printed, journaling, or simply sitting in silence. Let your brain exhale.
2. Step outside and look at the sky each morning
This tip sounds almost poetic, but the science behind it is solid. Early daylight exposure plays a key role in regulating your circadian rhythm—your body’s internal clock. Just a few minutes of natural light helps reset your brain for the day, improving mood, hormonal balance, and eventually… sleep.
Alekseev recommends stepping out into the light as soon as possible after waking. No need for a grand nature walk. Just stand on the balcony or outside your front door. Look up. Breathe. Let your brain register: it’s morning.
3. Enjoy a glass of wine—slowly, and with someone
While many health professionals recommend avoiding alcohol altogether, Alekseev takes a more nuanced view. If you’re in good health, he says, there may be value in the occasional ritual of sharing a glass of red wine—not for the alcohol itself, but for what the act represents.
A slow sip at the end of the day, ideally in the company of someone you enjoy or while watching the sunset, can become a moment of connection, reflection, and rest. “It’s not about the wine,” he says. “It’s about pausing.”
The big idea
None of these habits require money, apps, or equipment. They’re not revolutionary, just deeply human. Stepping away from your screen, stepping into sunlight, savoring a moment—these are things we’ve always known how to do, but have simply forgotten in the blur of modern life.
And as Alekseev reminds us, it’s these small moments—done consistently—that help us slow down, reset, and live more fully.
