Five Things Top Performers Do to Stay Sharp Now ... and into Retirement

by Dr. Sarah Bullard, Ph.D., ABPP, Director of Psychology

As a clinical neuropsychologist who often works with high performers, I often remind my patients: the best investment for your retirement isn’t in a portfolio or property, it’s in YOU. More specifically, your brain.

We spend our careers optimizing performance and striving to be on top. But none of that matters if it’s at the risk of our long-term cognitive health.

The good news? Research suggests that up to 50% of dementia cases may be preventable. That means the habits you build right now can significantly shape your future brain health.

Here are five things top performers do to protect their most valuable asset and help ensure they stay sharp long after retirement.

1. They know their LDL cholesterol … and act on it.

One of the most overlooked threats to long-term cognitive health is having elevated LDL cholesterol. A recent Lancet study identified it as a major risk factor for cognitive decline due to its impact on vascular health and brain volume loss.

Top performers treat this like a metric that matters. If your LDL is over 70mg/dL (or worse, over 100) it’s time to take action. Some physicians advocate for keeping it under 70. Your annual physical is the best opportunity to bring this up.

2. They address hearing loss immediately.

Hearing loss doesn’t just make conversations harder. By depriving the brain of regular stimulation, it has to work much harder to fill in the gaps, increasing cognitive load, which contributes to the risk for dementia. But unlike many other age-related issues, hearing loss is easily treatable if you catch it early.
More than a nuisance, hearing loss is a neurological risk. Regular hearing checks and early use of hearing aids can make all the difference in your long-term brain health.

3. They move with purpose.

Want the ultimate brain-boosting intervention? It’s cardiovascular exercise. Nothing else delivers the same cognitive benefits. It reduces inflammation, supports weight control, manages blood pressure and blood sugar, and increases blood flow to the brain.

High achievers make movement part of their routine even when their time is tight. Walking meetings, a walking pad by their desk, weighted vests while walking the dog (my personal go-to), or brief and consistent workouts all add up. Making movement non-negotiable will pay off now and in the future.

4. They treat food as fuel, not filler.

Busy professionals may not have time to prep elaborate meals, but they know convenience doesn’t have to mean poor nutrition. Diets high in processed food and low in nutrients increase risk for vascular disease and insulin resistance, are both tied to cognitive decline.

Cognitive health starts with what’s on your plate today. Pre-cut fruit and vegetables, healthy meal delivery services, and nutrient-dense snacks can help you stay on track, even with a packed schedule. (And yes … it’s absolutely worth paying more for convenience if it helps you avoid relying on junk food!)

5. They single-task and rest like their brain depends on it.

Multitasking might feel productive, but the truth is it is neurologically exhausting. Think of it as wear and tear on your brain. Constantly toggling between emails, texts, and meetings keeps the brain in a state of low-grade stress and over time, this cognitive overload accelerates brain aging.

Top performers don’t just manage their time, they manage their attention. They shut off notifications, block time for deep work, and focus on one task at a time. That focus protects brain health and boosts productivity.

But they don’t stop there.

They also prioritize sleep as a non-negotiable. Getting fewer than seven hours a night is linked to early decline. Sleep clears toxins, consolidates memory, and restores brain function.

And it’s not just about hours. Conditions like sleep apnea, which disrupt oxygen flow during sleep, are strongly associated with vascular damage and increased dementia risk. If you snore loudly, wake up groggy, or feel drained despite “sleeping,” it’s worth getting evaluated.

Bottom line:

Retirement should mean enjoying the freedom to pursue what matters most, with your full cognitive power intact. The habits you adopt now aren’t just about preparing for retirement, they help you function at your best today. By making these choices, you’re not only extending your career performance but also investing in a sharper mind and greater independence, both now and in the future.

And that’s the kind of ROI that no financial advisor can guarantee!