Long-term Monitoring: The Decade Ahead

What to track regularly to protect your brain over the next ten to fifteen years. Not a panic list — a sensible set of habits. Tick what you've done, schedule what you haven't.

• Home blood pressure monitor

  Weekly · morning, before coffee, seated, after 5 min rest · Starts at age 40
• Lipid panel (total cholesterol, LDL, HDL, triglycerides)

  Annually · Starts at age 45
• HbA1c and fasting glucose

  Every 1–2 years · Starts at age 45
• Hearing test

  Every 2–3 years · Starts at age 50
• Vision check (with correction if needed)

  Every 1–2 years · Any age
• PHQ-9 and GAD-7 self-assessment (Chapter 1 tool)

  Every 6 months · Any age
• Baseline cognitive assessment by neurologist or memory clinic

  Once · Around age 50
• Live, in-person meetup with someone you're glad to see

  Weekly · Any age