5 Trivial Habits That Secretly Lower Your IQ and How to Increase It

Many people consider intelligence, or IQ, to be "determined" from birth. It's true that genetic factors play a role in shaping a person's cognitive abilities. However, the notion that IQ is completely fixed and unchangeable is incorrect. Modern neuroscience shows that the human brain possesses a remarkable ability called neuroplasticity, the ability to adapt, form new connections, and strengthen thought pathways based on experience and daily habits. 

This means that intelligence isn't just a matter of innate talent, but also a matter of how we train and care for our brain. Just as the body can become stronger or weaker depending on our lifestyle, so too can the brain. Unfortunately, there are a number of habits that are often considered trivial but can actually slowly diminish our thinking ability.

Here's a more understandable explanation of these mistakes and how to avoid them.

1. Thinking Your Brain Doesn't Need Exercise

One of the most common mistakes that can lead to a decline in thinking ability is believing your brain doesn't need exercise. Many people find themselves saying, "I've just never been that smart," or "I'm just naturally bad at math." These statements seem simple, but they actually reflect a self-limiting mindset.

This mindset is known as a fixed mindset, which is the belief that intelligence is fixed and unchangeable. People with this mindset tend to give up easily when faced with difficulties. They avoid challenges for fear of failure and being seen as unintelligent. As a result, they rarely try new things and don't give their brains the opportunity to develop.

In fact, the human brain is highly dynamic. It works like a muscle in the body. If a muscle is rarely used, it weakens. Conversely, if it is consistently exercised, it becomes stronger. The same is true for the brain. When we frequently read, discuss, analyze problems, or learn new skills, the connections between nerve cells in the brain become stronger. This process makes our thinking ability sharper and more flexible.

Conversely, if our brains are rarely challenged, we tend to use the same thought patterns. Over time, our ability to think critically, creatively, and analytically can decline. We become easily distracted, have difficulty focusing, and are reluctant to solve complex problems. Without realizing it, the habit of not exercising our brain can prevent us from developing our full potential.

Many people think that exercising our brain requires strenuous activities or complex academic endeavors. However, brain stimulation can be achieved in simple but consistent ways. Reading books on challenging topics, for example, can broaden our horizons and train our analytical skills. Discussing issues with others also helps us see different perspectives and strengthens our logical thinking skills.

Furthermore, trying new things is also very effective. Learning a foreign language, playing a musical instrument, or even learning a new digital skill can stimulate different parts of the brain. Activities like puzzles, chess, or strategy games also help improve concentration and problem-solving skills. In essence, the more often the brain is engaged, the more its abilities are honed.

Equally important is shifting our mindset to a growth mindset. This mindset believes that abilities can develop through consistent effort, strategy, and practice. People with a growth mindset don't view failure as evidence of inability, but rather as a learning process. They dare to try, are not afraid of making mistakes, and continuously improve themselves.

Developing a growth mindset requires awareness. Start by replacing negative statements like "I can't" with "I can't yet, but I can learn." This small change in thinking can have a big impact on the development of one's abilities.

Ultimately, intelligence is not static. It requires practice and care, just like the body. If we stop exercising our brains, not only will their abilities stagnate, but they can also decline over time. Conversely, by making a habit of learning new things, challenging ourselves intellectually, and adopting a growth mindset, we give our brains the opportunity to continue developing.

The brain is a valuable asset that accompanies us throughout life. Don't let it weaken just because we feel "smart enough" or "not talented enough." With consistent practice and the right mindset, our thinking abilities can continue to improve, no matter our age.

2. Excessive Exposure to Negative Environments

Our environment has a significant influence on how we think, behave, and make decisions. This environment isn't just about the physical environment, but also includes the people around us, the information we consume, and the emotional atmosphere we experience daily. Without realizing it, all of this shapes our thought patterns and the quality of our intelligence.

If our brains are filled daily with gossip, conflict, negative news, anger, or content with little educational value, over time, our thought patterns will develop in the same direction. The human brain adapts to what it receives most frequently. When negative information dominates, the brain becomes accustomed to focusing on the bad, becoming suspicious, or filled with anxiety. As a result, the ability to think clearly, objectively, and rationally can be impaired.

Like someone on a diet, it's very difficult to resist cravings if sweet and fatty foods are always on the table. Sooner or later, the temptation will be consumed. The same thing happens with the mind. If we "serve" negative content to our brains every day, the quality of our thinking will slowly decline. It's not that we're unintelligent, but rather that the mental input we receive doesn't support healthy development.

Excessive exposure to negativity can also trigger chronic stress. When stress increases, the body produces high levels of the hormone cortisol. If this persists, it can affect brain function, especially the areas involved in memory and decision-making. As a result, concentration declines, mental fatigue increases, and deep thinking becomes difficult.

Furthermore, a social environment filled with complaints and pessimism can also limit our potential. When we're constantly around people who belittle our ideas, criticize without offering solutions, or spread negative energy, we can gradually lose our motivation to grow. Without realizing it, we begin to doubt our own abilities and become reluctant to try new things.

Therefore, it's important to be more selective in what we watch and read. Not all information needs to be consumed. Limit your time spent watching excessive news, especially if it only triggers anger or anxiety without providing solutions. Choose content that educates, inspires, or broadens our horizons. Reading books, educational articles, or watching useful shows can help maintain a positive and productive mindset.

Reducing excessive exposure to information that triggers negative emotions is also crucial. This doesn't mean we should shut ourselves off from reality, but we need to set boundaries. If content makes us feel down or weighs down our thoughts, it might be a sign that we need to cut back.

Equally important, surround yourself with positive and supportive people. A healthy environment will encourage us to grow, dare to try, and not be afraid of failure. Constructive discussions, moral support, and an enthusiastic atmosphere can stimulate the brain to think more creatively and openly.

Ultimately, the quality of our thoughts is greatly influenced by the quality of our environment. If we want to maintain intelligence and mental clarity, we need to maintain our "intake" of information and energy around us. A positive environment not only improves our mood but also helps the brain function optimally and develop healthily in the long term.

3. Lack of Structure and Purpose

The human brain is designed to work in a purposeful manner. It needs clear goals, challenges, and systems to function optimally. When we have a clear direction, our brain focuses its energy and attention on relevant things. Conversely, without clear goals, schedules, or planning, we tend to be easily distracted and lose focus.

Many people go through their days without a structured plan. They wake up, check their phones, follow the flow of information, and then do whatever feels urgent at the time. This pattern causes the brain to work reactively, not proactively. Mental energy is drained on small, unfocused tasks. As a result, creativity declines and productivity suffers.

Imagine walking aimlessly. We may keep moving, but we don't really get anywhere. Energy is depleted, time is wasted, and the results are unclear. The same thing happens when life is lived without direction. The brain becomes easily bored, loses motivation, and has difficulty maintaining focus long-term.

Structure helps the brain prioritize. When we have a clear to-do list, the brain knows what to tackle first. This reduces confusion and lowers mental load. Without structure, we often feel overwhelmed by having too many things to think about at once. This can trigger stress and disrupt concentration.

Furthermore, goals give meaning to every activity. When someone knows what they want to achieve, the brain is more motivated to find solutions and persevere through difficulties. Short-term goals help maintain daily consistency, while long-term goals provide a broader direction in life. The combination of the two creates a balance between present focus and future vision.

Not having deadlines can also weaken mental discipline. Without deadlines, tasks tend to be postponed. This procrastination habit eventually makes the brain accustomed to working under pressure or even losing the drive to complete things. Conversely, when there are realistic deadlines, the brain improves focus and work efficiency.

To overcome this, a simple step can start by making a daily to-do list. It doesn't have to be complicated. Just write down three to five top priorities each day. This way, the brain has a clear guide on what needs to be done. After that, set short-term goals that can be achieved within weeks or months. Then, set long-term goals that provide the broader direction of your life.

Use deadlines as a tool, not an undue pressure. Deadlines help maintain a steady work rhythm. However, ensure the targets you set are realistic to avoid stress.

Structure doesn't mean a rigid life. In fact, having structure provides a strong foundation for creativity. A focused brain is more likely to generate creative ideas because it's not distracted by chaotic priorities. A clear focus allows creativity to thrive.

Ultimately, having structure and goals isn't just about time management; it's also about maintaining mental health and sharp thinking. When life is focused, the brain works more efficiently, energy isn't wasted, and personal potential can be maximized. A simple, consistent structure can be key to increasing productivity while maintaining a sharp mind in the long term.

4. Lack of Sleep

In this fast-paced modern era, many people view sleep as something that can be "sacrificed" in order to pursue work, entertainment, or certain goals. Many people pride themselves on being able to sleep only a few hours a night. However, the assumption that less sleep means more productivity is wrong. On the contrary, lack of sleep can reduce the quality of thinking and weaken overall brain function.

Sleep is not just a time for passive rest. While we sleep, the brain continues to actively work, carrying out various important processes. One of these is repairing cells damaged by daily activities. Tired and stressed brain cells are restored during sleep, especially during deep sleep.

Furthermore, sleep plays a significant role in strengthening memory. Information we learn throughout the day is not immediately stored permanently in the brain. During sleep, the brain "filters" and reorganizes this information, determining what is important to retain and what is unnecessary. This process helps improve memory and comprehension. This is why studying all night without sleep often results in less than optimal results.

Sleep also helps stabilize emotions. Lack of sleep can make someone more irritable, sensitive, or have difficulty managing stress. When the body and brain don't get enough recovery time, the ability to regulate emotions decreases. In the long term, this condition can affect the quality of social relationships and work productivity.

Cognitively, lack of sleep directly impacts concentration and decision-making abilities. People who are sleep-deprived tend to be slower to respond, have difficulty focusing, and make more mistakes. In fact, some studies show that lack of sleep can reduce mental performance to the level of a mild hangover. This is certainly dangerous, especially when it comes to work that requires precision and high levels of responsibility.

Ideally, adults need about seven to eight hours of sleep per night. However, sleep quality is just as important as duration. Getting enough sleep but waking up frequently or not getting a good night's sleep can still leave the body and brain feeling tired. Therefore, it's important to develop healthy sleep habits.

One simple step is to set a consistent bedtime. Try to go to bed and wake up at the same time every day, even on weekends. This habit helps regulate your circadian rhythm, or your body's biological clock, for better sleep quality.

Also, avoid using gadgets before bed. The blue light from phone or laptop screens can inhibit the production of melatonin, the hormone that helps us feel sleepy. It's best to stop using electronic devices at least 30–60 minutes before bed. Replace them with more relaxing activities, such as reading a light book or meditating.

Creating a comfortable and calming bedroom environment is also crucial. Ensure the lighting is dim, the temperature is cool, and there are minimal noise distractions. Use your bed only for sleep so your brain associates it with rest, not work or social media.

Ultimately, sleep isn't a waste of time, but rather an investment in brain health and long-term productivity. Adequate, quality sleep improves concentration, strengthens memory, stabilizes emotions, and sharpens decision-making. Maintaining a healthy sleep pattern is one of the simplest yet most effective ways to maintain intelligence and mental performance.

5. Excessive Alcohol Consumption

Alcohol consumption is often considered part of a social lifestyle. In certain situations, drinking alcohol is seen as a way to relax or celebrate. However, beyond its temporarily pleasurable effects, alcohol has a significant impact on brain function and thinking ability.

Alcohol works by affecting the central nervous system. When someone consumes it, chemical reactions in the brain change. This is what causes a person to feel more relaxed, bolder, or even lose self-control. However, these effects are not without consequences. In the short term, alcohol can reduce concentration, slow responses, and impair decision-making.

What is more worrying are its long-term effects. Excessive alcohol consumption can damage brain cells and disrupt communication between neurons. As a result, the ability to remember, think logically, and process information can gradually decline. This decline is often not immediately noticeable but occurs slowly over time.

Research published in the journal Neurology shows that high alcohol consumption is associated with signs of brain injury. These findings reinforce concerns that alcohol is more than just a drink, but a substance that can affect brain structure and function. Even moderate consumption, if done consistently over a long period, can impact cognitive acuity.

Besides affecting thinking, alcohol also impacts sleep quality. Many people think alcohol helps them fall asleep faster. While it's true that a person may feel sleepy after drinking alcohol, sleep quality tends to be disrupted. Deep sleep phases are shortened, preventing optimal brain recovery. If this habit persists, the impact on mental function can be even greater.

Alcohol also has the potential to trigger dependence. When someone begins to rely on alcohol to reduce stress or boost self-confidence, the risk of excessive consumption increases. This dependence not only impacts physical health but also mental health and the ability to think rationally.

To maintain mental clarity and brain health, the first step is to limit alcohol consumption. If possible, avoiding it altogether is certainly better. However, for those who still choose to consume alcohol, it's important to understand safe limits and not make it a regular habit.

Replacing it with a healthier lifestyle is a much more beneficial choice in the long run. Activities such as exercise, meditation, or spending time with family can be more positive ways to relieve stress. Additionally, increasing your water consumption helps maintain body hydration and supports optimal brain function.

A nutritious diet also plays a crucial role in maintaining cognitive health. Foods rich in antioxidants, vitamins, and healthy fatty acids help protect brain cells from damage. Fruits, vegetables, fish, nuts, and whole grains are all good choices for supporting brain function.

Ultimately, maintaining intelligence and clarity of thought is not only about exercising the brain, but also avoiding habits that can damage it. Excessive alcohol consumption is one factor that can accelerate cognitive decline. By making healthier choices and being aware of their impact, we can protect the brain and maintain quality thinking in the long term.

Conclusion

IQ isn't just about innate talent. The way we live our daily lives greatly affects the quality of brain function.

Some simple habits, such as:

• Not exercising the brain
• Exposure to a negative environment
• Lack of purpose
• Lack of sleep
• Drinking too much alcohol

can slowly diminish thinking ability.

The good news is, all of this can be changed. With the right mindset, a healthy environment, adequate sleep, and consistent study habits, we can maintain and even improve our intelligence over time.

The brain is a valuable asset. Take care of it and exercise it every day to keep it sharp and optimal.