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