Rethink Your Brain with 6 Powerful Steps – Jess King Says the Time is Now

Jess King wants you to rethink your brain. She has spent years considering something most of us push aside until it feels urgent: her own brain health. With dementia and Alzheimer’s running through both sides of her family, the wellness advocate has made it a quiet, constant practice to check in with her mind, even mid chaos, even when her kids are “freaking out” and she is running between errands.

In a recent Instagram post, Jess King opened up about that habit and introduced her followers to something bigger: the Alzheimer’s Association’s (re)think your brain 6-Step Challenge, available now at rethinkyourbrain.org.

Jess described her go to reset. She stops completely, lets the tension drop from her face and body, and breathes deeply enough to feel the oxygen reach her brain. It is a simple practice, but for her it is non negotiable. “I will just stop,” she said, “and start breathing and pulling that breath up into my brain.”

Inside the Rethink Your Brain 6-Step Challenge

That small, repeatable ritual mirrors exactly what the rethink your brain initiative is built on. Launched by the Alzheimer’s Association, the campaign moves people from simply knowing brain health matters to actually doing something about it. According to the Association’s own research, nearly nine in ten U.S. adults say maintaining brain health is important, yet only a small fraction feel they actually know how. The 6-Step Challenge exists to close that gap.

The 6 Steps to Better Brain Health

Sign up at rethinkyourbrain.org and the challenge walks you through six manageable steps, each one a small shift rather than a total overhaul:

• rethink your habits: Check your current habits and build a personalized brain health action plan.
• rethink your day: Start with one habit and build from there by incorporating everyday changes into your routine.
• rethink your movement: Get moving. Regular physical activity boosts blood flow and supports overall well-being.
• rethink your diet: Eat right. Focus on balanced nutrition, such as the MIND or Mediterranean diets, to improve cognitive function.
• rethink your mind: Challenge your brain by learning something new or engaging in novel activities, like strategy games, rather than routine tasks.
• rethink what’s next: Continue the journey, monitor your health, and invite friends and family to join you.

Each step is designed to be realistic, not overwhelming. As Jess put it in her post, awareness always comes first. “From awareness comes your ability to make a decision,” she said, “and the decision to care about your brain.”

Awareness Over Fear

Jess is quick to point out that this is not about fear. She calls herself a huge supporter of the Alzheimer’s Association, not because she is trying to prevent a diagnosis, but because she wants to be informed, educated, and connected to a community doing serious work in this space. “I’m not about being preventative,” she said. “I’m about being informed, educated, and supported.”

That distinction matters. Brain health conversations can easily slip into anxiety, especially for people like Jess who have watched family members go through dementia and Alzheimer’s firsthand. Instead, her message leans toward agency. You cannot control your genetics, but you can control whether you move your body today, what you eat for lunch, how well you sleep tonight, and whether you take five minutes to breathe with intention.

The 6-Step Challenge is built around exactly that kind of small, sustainable action. One step a week. One simple thing to bring awareness to. No drastic overhaul required, just a steady decision to start paying attention.

Timing Matters, So Rethink Your Brain Now

For readers who, like Jess, have a family history of dementia or Alzheimer’s, or for anyone simply wanting to be proactive about their cognitive health, the timing could not be better. The Alzheimer’s Association continues to lead major research in this space, including the U.S. POINTER Study, which has shown that everyday lifestyle changes can meaningfully improve cognition over time.

Take the First Step

Jess’s post ran long, by her own admission, but it landed exactly where it needed to. Her message was simple. Rethink your brain. Care for it now. And if you want help getting started, head to rethinkyourbrain.org, sign up, and take that first small step.

We recently shared Andy Speer’s thoughts on brain health during Alzheimer’s and Brain Awareness Month – read more here.

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