★ Written by a practicing neurosurgeon, this book combines clinical expertise to share minimalist brain habits that you can put into practice right away.
★ It features scientifically proven techniques to help busy individuals easily avoid the common pitfall of giving up on new habits halfway through.
★ Covering seven key areas—action orientation, focus, sleep, diet, and more—it offers comprehensive support for nurturing both your brain and your overall well-being.

[The Ultimate Guide to Brain-Habits]
When it comes to daily routines, simplicity is key. The most effective habits are often so straightforward that they make you exclaim, “Is that all?” — because, let’s face it, our brains are essentially “super lazy.” On busy days, adding extra layers of complexity can quickly feel like a burden, leading to frustration and eventual abandonment. That’s why I’ve carefully curated a collection of scientifically proven “minimalist” habits. My advice? Start with just one. From today onward, your brain will undergo a profound transformation.

Michihito Sugawara

A neurosurgeon. Born in Saitama Prefecture in 1970, he graduated from the Faculty of Medicine at Keio University and has held positions at institutions including the National Center for Global Health and Medicine and Kitahara International Hospital. His areas of expertise include subarachnoid hemorrhage and cerebral infarction, among other acute cerebrovascular conditions, and he possesses extensive experience in emergency medical care. In 2015, he opened the Sugawara Neurosurgery Clinic in Hachioji, Tokyo, and in 2019, the Sugawara Clinic Tokyo Brain Checkup Center in Akasaka, Minato Ward, Tokyo. He has established a healthcare model that provides services based on patients’ life goals, focusing not only on their physical health but also on their psychological well-being and lifestyle. He is the author of books such as “The Brain That Takes Immediate Action” and “Techniques to Erase That Person from Your Brain.”

Chapter 1: People Who Get Things Done Successfully Boost Their Motivation This Way
- Procrastination is actually rooted in brain structure.
- When you lack motivation, start with this one thing.
- How to stay passionate and keep up consistent exam preparation or language learning.

Chapter 2: Highly Focused Individuals Deliberately Pay Attention to These Things
- The brain can only process one task efficiently at a time.
- The simplest method to quickly enter a focused state.
- Pausing right before finishing a task can dramatically enhance your concentration.

Chapter 3: Note-Taking Habits That Skyrocket Your Thinking Ability
- What should you do when you feel forgetful?
- As adults, we should prioritize training this specific area of the brain.
- Simple exercises to improve your cognitive abilities.

Chapter 4: The Best Sleep Method for Completely Relieving Fatigue
- Cutting down on sleep time brings nothing but harm.
- A valuable questioning technique to assess sleep quality.
- Three ultra-simple habits—morning, noon, and night—that can significantly boost your sleep quality.

Chapter 5: Just Walking Can Leave You Feeling Refreshed Both Physically and Mentally
- Maintaining good health doesn’t require high-intensity exercise.
- Practical guide: Four easy-to-stick-with walking tips.
- If you don’t feel like walking, just put on your shoes by the front door first.

Chapter 6: Everyday Eating Habits That Keep Your Brain Vibrant
- Compared to “what” you eat, “how much” you eat is more important.
- Avoiding overeating is a win-win habit that offers three benefits.
- Distinguishing between genuine hunger and false hunger.

Chapter 7: Using Your Brain Wisely to Manage Relationships Without Draining Yourself
- Loneliness accelerates brain aging.
- Why does social interaction often lead to stress?
- When dealing with a rude shop assistant, here’s how to respond with greater composure.