25 Ways to Improve Your Memory
Medically reviewed by Timothy J. Legg, PhD, PsyD — Written by Jacquelyn
Cafasso — Updated on September 18, 2018
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Our memories are an integral part of who we are, but as we age our
memory declines. For many older adults, the decline becomes so serious
that they’re no longer able to live independently, which is one of the
biggest fears  adults have as they age.
The good news is that scientists have been learning more about our
brain’s amazing capacity to change and grow new neural connections
each day, even in old age. This concept is known as neuroplasticity.
Through research on neuroplasticity, scientists have discovered that our
memory capacity isn’t fixed, but rather malleable like plastic.
To take full advantage of neuroplasticity, you’ll need to exercise your
brain and take care of your body. These 25 tips and tricks are some of the
most effective methods for improving memory.
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1. Learn something new
Memory strength is just like muscular strength. The more you use it, the
stronger it gets. But you can’t lift the same size weight every day and
expect to get stronger. You’ll need to keep your brain constantly
challenged. Learning a new skill is an excellent way to strengthen your
brain’s memory capacity.
There are many activities to choose from, but most importantly, you’ll
need to find something that forces you out of your comfort zone and
commands your full attention.
Here are some examples:
learn a new instrument
make pottery
play mind games, like Sudoku or chess
learn a new type of dance, like the tango
learn a new language
Research from 2007  showed that speaking more than one language
can delay the onset of memory problems in people with dementia.
2. Repeat and retrieve
Any time you learn
of information, you’re more likely to
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mentally record that information if it’s repeated.
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Repetition reinforces the connections we create between neurons.
Repeat what you hear out loud. Try using it in a sentence. Write it down
and read it aloud.
But the work doesn’t stop there. Research shows that simple repetition is
an ineffective learning tool if used on its own. You’ll need to sit back
down later and actively try to retrieve the information without looking at
where you wrote it down. Testing yourself to retrieve the information is
better than repeated studying. Practicing retrieval creates more long-term
and meaningful learning experiences.
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3. Try acronyms, abbreviations, and mnemonics
Mnemonic devices can be in the form of acronyms, abbreviations, songs,
or rhymes.
Mnemonics have been tested since the 1960s as an effective strategy for
students. You’ve probably been taught a few mnemonic devices for
remembering long lists. For example, the colors of the spectrum can be
remembered with the name ROY G. BIV (Red, Orange, Yellow, Green,
Blue, Indigo, Violet).
4. “Group” or “chunk” information
Grouping or chunking
refers to the process of dividing newly learned
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information into chunks to produce fewer, larger chunks of information.
For example, you may have noticed that it’s much easier to remember a
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phone number if the 10 digits are grouped into three separate chunks
(e.g. 555-637-8299) rather than one long number (5556378299).
5. Construct a “mind palace”
The mind palace technique is often used by memory champions. In this
ancient technique, you create a visual and complex place to store a set of
memories.
For more instructions on how to create memory palaces, watch 2006 U.S.
Memory Champion Joshua Foer’s TED talk.
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6. Use all of your senses
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Another tactic of memory connoisseurs is that they don’t just rely on one
sense to help retain information. Instead, they relate information to other
senses, like colors, tastes, and smells.
7. Don’t turn to google right away
Modern technology has its place, but unfortunately has made us “mentally
lazy.” Before you reach for your phone to ask Siri or Google, make a solid
attempt to retrieve the information with your mind. This process helps
reinforce the neural pathways in your brain.
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8. Lose the GPS
Another common mistake is relying on the GPS every time you drive.
Researchers found  in 2013 that relying on response techniques — such
as GPS — for navigation, shrinks a part of our brain called the
hippocampus, which is responsible for spatial memory and moving
information from short-term to long-term memory. Poor hippocampus
health is associated with dementia and memory decline.
Unless you’re totally lost, try to get to your destination using your brain
instead of just following the instructions on your GPS. Perhaps use GPS to
get there, but use your brain to get back home. Your brain will thank you
for the extra challenge.
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9. Keep yourself busy
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A busy schedule can maintain your brain’s episodic memory. One study
linked busy schedules to better cognitive function. This study, however,
was limited by self-reporting.
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10. Stay organized
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An organized person has an easier time remembering. Checklists are one
good tool for organization. Manually writing down your checklist (instead
of doing it electronically) also increases the likelihood that you’ll
remember what you’ve written down.
11. Sleep on a regular schedule
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Go to bed at the same time every night and get up at the same time each
morning. Try not to break your routine on the weekends. This can greatly
improve sleep quality.
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12. Avoid bright screens before bed
The blue light emitted by cell phone, TV, and computer screens inhibits
the production of melatonin, a hormone that controls your sleep-wake
cycle (circadian rhythm). A poorly regulated sleep cycle can really take a
toll on sleep quality.
Without enough sleep and rest, the neurons in our brain become
overworked. They can no longer coordinate information, making it more
difficult to access memories. Roughly an hour before bedtime, turn off
your devices and allow your brain to unwind.
13. Eat more of these foods:
Diets such as the Mediterranean diet, DASH (dietary approaches to stop
hypertension), and the MIND diet (Mediterranean-DASH intervention for
neurodegenerative delay) have a few things in common. This includes
their ability to improve memory and reduce the risk of Parkinson’s and
Alzheimer’s disease  .
These diets focus
on eating:
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plant-based foods, especially green, leafy vegetables and berries
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whole grains
legumes
nuts
chicken or turkey
olive oil or coconut oil
herbs and spices
fatty fish, such as salmon and sardines
red wine, in moderation
Fatty fish are a rich source of omega-3 fatty acids. Omega-3s play an
important role in building brain and nerve cells. They’re essential for
learning and memory and have been shown to delay  cognitive decline.
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14. Eat less of these foods:
Proponents of the Mediterranean and MIND diets say to avoid the
following foods:
sugar
processed foods
butter
red meat
fried foods
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salt
cheese
Sugar and fat has been linked to impaired memory. A recent study in
humans found that a diet high in fats and sugars — common in a Western
diet — impairs hippocampal memory. However, the study relied on
questionnaires and surveys, which may not be as accurate.
15. Avoid certain medications
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While you should still take your medications prescribed by your doctor,
remember to follow your doctor’s instructions for dietary and lifestyle
changes too.
Some prescriptions, like statins for high cholesterol, have been
associated with memory loss and “brain fog.” Losing weight and eating
healthier may also play a role in treating high cholesterol.
Other medications that might affect memory include:
antidepressants
antianxiety medications
hypertension
A D V Edrugs
RTISEMENT
sleeping aids

metformin
Talk to your doctor about how to manage your medical conditions so you
don’t have to rely on a prescription forever. If you’re worried about how a
medication may affect your memory, talk to your doctor about your
options.
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16. Get physical
Exercising has been shown to have cognitive benefits. It improves oxygen
and nutrient delivery to the body, and helps to create new cells in the
brain which are essential for memory storage. Exercise especially
increases the number of cells in the hippocampus.
There’s no need for the exercise to be strenuous. Walking, for example, is
a great choice.
17. Manage stress
When you’re stressed, your body releases stress hormones like cortisol.
Cortisol has been shown to greatly impair the brain’s memory process,
especially our ability to retrieve  long-term memories. Stress and
depression have even been shown in animal studies to shrink the brain  .
Check out this article for 16 easy ways to reduce stress and anxiety.
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18. Socialize
Humans are social creatures. Research shows that a strong support
system is vital to our emotional and brain health. One study from 2007
found that people with very active social lives had the slowest memory
decline. Just 10 minutes of talking to another person was shown to
improve memory.
19. Drink water
Your brain is made mostly of water. Water acts as a shock absorber for
the brain and spinal cord. It helps our brain cells use nutrients. So just a
small amount of dehydration can have disastrous effects. Mild
dehydration has been shown  to cause brain shrinkage and memory
impairment.
Aim for at least eight to ten glasses per day, or more if you’re very active.
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20. Drink coffee
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Caffeine has actually been shown to enhance memory and reduce risk
of  Parkinson’s and Alzheimer’s disease.
But this one comes with a caveat. Having too much caffeine, or
consuming it later in the day, can have the opposite effect as it can impair
sleep  in sensitive individuals.
21. Don’t binge drink
It’s true that moderate consumption of alcohol may have a positive effect
on memory, but keep in mind that moderate means just one drink for
women and two for men each day.
Drinking more than that can have a negative effect on your ability to
retain information as well as your sleep.
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22. Meditate
There’s mounting evidence for the health benefits of meditation. Studies
show that meditation helps improve several cognitive functions, like
focus, concentration, memory, and learning. Meditation may actually
rewire the brain and encourage more connections between brain cells.
There are several ways to meditate — find out which one is right for you.
23. Enjoy nature
Getting out into nature is incredibly important for our emotional and
physical health. Enjoying nature can even be considered a form of
meditation. One 2008 study found that a walk in a park improved memory
and attention compared to walking in a city.
Likewise, daily gardening lowers your risk of dementia by 36 percent  ,
according to one 2006 study.
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24. Practice yoga
One study from 2012 found that a mere 20 minutes of yoga significantly
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improved participants’
speed and accuracy on memory tests. Participants
performed significantly better on the tests after yoga compared to aerobic
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exercise. The study, however, was limited by its narrow sample size of just
30 young, female students.
Yoga also emphasizes breathing from the diaphragm, which helps
maximize our oxygen intake, thus improving mental function.
25. Shed the extra weight
People with more fatty tissue tend to have less water than people with
less fatty tissue. Overweight people also have less brain tissue  . The
more overweight you are, the more your brain is likely to shrink and affect
your memory.
Follow this guide for tips on losing weight naturally.
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The bottom line
Our memory is a skill, and just like other skills, it can be improved with
practice and healthy overall habits. You can start small. For example, pick
a new challenging activity to learn, incorporate a few minutes of exercise
into your day, maintain a sleep schedule, and eat a few more green
vegetables, fish, and nuts.
The next time you have to study for an exam, try one of the techniques
suggested by memory champions, like chunking, mind palaces, or
retrieval.
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Talk to your doctor if you notice that you’re making many more mistakes
than usual or have trouble completing simple daily tasks, like cooking or
cleaning.
Last medically reviewed on December 22, 2017
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