Prevention’s 21 Day Brain Challenge digs deep into the science to bring you three weeks’ worth of specific, actionable strategies for boosting the health of your mind. Now that you’ve completed it, what are some tools you can use to support your brain health?

Tools to support brain health right now

Your calendar

This sounds basic, but it’s amazing how often we don’t use this powerful tool, which can help keep us committed to change. Putting something in your calendar—whether it’s a fitness class, a reminder to call a friend, or an appointment for a health check—can be just the thing to hold you accountable and not let your good intentions slip away.

Meditation app

Research has indicated that meditation can help assuage some of the health pitfalls of stress, which include an impact on your memory and other aspects of brain wellness. There’s a wide variety of apps (some free, some with a fee) that can guide you through different types of meditation. Three popular ones: Insight Timer, Headspace, and Calm.

Health pal

Make a pact with someone you’re close to—could be a friend, a sibling, a partner—to hold each other accountable (in a kind, supportive way!) for healthy changes you each want to make. It could be meeting for a daily walk, checking in regularly on stress levels, or each of you signing up for an art class and then talking about it after every class. Studies have shown that the buddy system can help people meet various health goals.

Health app on your phone

Both iPhones and Androids come with a basic health app, and it’s worth delving into what your phone offers that may help your noggin. It can help you track your steps and other activity, gauge your sleep, protect your hearing by setting up limits on your headphone volume, monitor your meds, check various vitals, and more.

Healthy-recipe database

Build your own database of easy, yummy recipes (such as a GoogleDoc of links) that you can scan before you head to the store. Don’t limit it to dinners; include breakfast options, snack ideas, smoothies, and soups. Think about the healthiest brain foods and search online for recipes that include those ingredients. While you’re at it, create a shopping list of brain- booster foods that you can keep on your phone and refer to when you’re at the store.

Blood pressure cuff

A well-working cardiovascular system is a big key to brain health, studies have shown, and keeping blood pressure at a healthy level is critical to that. High blood pressure is a top cause of strokes, so if yours is elevated, ask your doctor if you should check it regularly at home, and what product they recommend.

Fitness watch

Like the health app on your phone, a fitness watch can help you track all sorts of brain-healthy habits—steps, sleep, heart rate, and so much more. Watches come from simple to sophisticated, and they connect with apps that can help you access all sorts of added health info.

Resistance bands

These are a smart strength-training tool: easy to use, easy to stash, easy to bring along with you when you travel. Research showed that they’re just as effective as dumbbells and weight machines for building muscular strength—and they’re far less pricey as well. You can access plenty of workouts via YouTube.

Eye mask for sleeping

Studies have shown that being exposed to even small amounts of light while we’re sleeping can mess with our metabolism and how deep we sleep. Since sleep disruptions are linked to memory and concentration problems, consider getting a sleep mask to help block out any light that’s creeping in. The most comfortable options are masks that have little cup-like depressions over your eyes so that your eyelashes don’t feel squished.

White noise machine

According to the Sleep Foundation, studies show that a background of white noise can help people fall asleep faster and sleep more deeply. You can use a fan, an app on your phone, or a white noise machine—there are loads of options online at different price points.

Lavender essential oil and an aromatherapy diffuser

Lavender is widely touted for its sleep-improving powers, and some small studies back that up. Can’t hurt to try it! With essential oils, the easiest way to use them is to put a couple of drops into the water in a diffuser. (It’s best not to use essential oil directly on the skin, because of the potential for an allergic reaction.) Two other essential oils that may have sleep benefits: marjoram and chamomile.

The Great Brain Gain Text Challenge

The Center for Brain Health at the University of Texas, Dallas, has a 7-day text challenge: Text the word GAIN to 888-844-8991, and over the next week you’ll get a brain-healthy tip. (You can opt out any time, and the Center won’t share your number with any other entities.) Each tip explains the science behind it and includes a challenge for putting the skill to work.