7 Ways to Improve Memory

Maybe you have trouble remembering someone’s name right after they’ve introduced themselves, or perhaps it’s a matter of always misplacing your car keys. Everyone forgets things sometimes, but if you want to keep your memory sharp there are a few things you can implement in your daily routine to help.

Quit Multitasking

We all do it — checking our phones during conversations, listening to a podcast while we clean, thinking of tomorrow’s problems instead of concentrating on the task at hand. The truth is, it’s not possible to multitask and still give enough brain power and energy to everything we’re trying to do. Instead of being an economical way to get several things done, multitasking keeps your brain from truly focusing, which can make it hard to retain information. Distractions keep our brains distracted, too. Try dedicating a certain amount of time to a singular task rather than trying to do it all.

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Learn a New Skill

Lifelong learning isn’t just a great way to find a new hobby, it’s also a way to keep our brains stimulated. “Traveling, learning new languages, picking up a musical instrument, taking art or cooking classes, doing puzzles, playing board games — all of these things promote the growth of new brain cells and help the brain forge new pathways,” reported Harvard Medical School. Is there something you’ve always wanted to try but haven’t? Maybe now’s the perfect time to start.

Find Community

Depression and stress are two factors that can cause memory loss, and one of the most powerful ways to combat both is engaging in strong interpersonal relationships. Whether it’s between family, friends, a book club, volunteering, or any number of ways to maintain connections with others, creating a community for yourself keeps you involved and active, making it less likely that you’ll develop stressful feelings. Without those feelings, your brain functions better as a whole, including your memory.

Maintain a Healthy Lifestyle

Eating well and staying active are important aspects of any lifestyle, but especially when it comes to improving memory. According to the Alzheimer’s Association, added sugars have been seen to negatively impact memory recall, while exercising three or more times per week has been associated with a 40% to 50% lower risk of dementia, according to Harvard Medical School. In order to reap the benefits of exercising and eating healthily, consistency is key. Even starting small, with one walk per day, can make a difference and will establish a healthy pattern of behavior that you can build upon for years to come.

Practice Mindfulness

Being mindful can mean a few things: Remaining focused on the present moment, holding space for others’ feelings or being aware of your own feelings in regard to the present moment without reacting or elaborating. The practice of being mindful, often referred to as mindful meditation, has been shown to help reduce interference in working memory (the part of the brain that facilitates cognitive functions such as reasoning and problem solving), according to a study by Springer Nature. A 2021 clinical trial conducted by Frontiers also found that meditation improved short-term memory and cognitive function. In other words, being more mindful could help you remember where you left those darn keys.

Use the “Feynman Technique”

Although the Feynman Technique was originally developed as a study tool, it can help with memory recall in life beyond school. The premise is simple: Explain what you’ve learned to an imaginary student who knows nothing about the topic. By teaching in this way, you’re using your brain’s active recall, which helps information sink in and creates new mental connections.

Get Enough Sleep

It’s a given that sleep is important, but when it comes to keeping your memory sharp it’s essential. When we sleep, our brains go through a process called memory consolidation, short-term memories are essentially recategorized into long-term memories. If that process is interrupted or can’t take place, it can negatively affect memory and overall cognitive performance. Try to aim for at least 7 to 9 hours of sleep every night.

How do you keep your memory sharp? Let us know in the comments!

Sarah Vincelette

Based in Rhode Island, Sarah has been a copywriter and content producer with AAA Northeast since 2021. When she’s not scouring the best spots for all things food and drink or whipping up her own versions of tasty meals, you can often find her in the garden, planning her next trip or sipping on (another) hot coffee.