Are you trying to improve your memory?
Do you stress finding the right words, often forget people’s names or lose track of where you left your phone?
When memory becomes an ongoing struggle, your quality of life suffers.
The good news – memory is a skill you can improve with consistent practice.
In this post, you’ll learn how memory works, along with a few techniques and tools to keep your mind alert and focused, and your memory sharp.
Let’s get started!
The Mechanisms of Memory
Admittedly, you may blank simply because there may be a lot going on in your present moment. However, before we discuss how to improve your memory, let’s explore how memory works.
What is Memory?
Memory is an ongoing process; how you encode, store, and recall information you experience right now (short-term) or will remember (long-term). It all stems from how you perceive, focus, and learn things.
Why is Memory Important?
With this in mind, your innate emotional intelligence and cognitive skills drives your need to live and navigate your environment independently; and at the same time motivates you to improve your memory. To illustrate this, look at the image below which summarizes how memory is used as you age.
Just like glue holds two popsicle sticks together, your memory is the glue to how you function.
In other words, your brain is your social influencer (this is the science part which is a bit of a tongue twister – sorry).
Considering your brain’s innate ability to create memories, its processing power is amazing because of four key areas within the brain.
The coordination of the following four brain regions – amygdala (associations), hippocampus (episodic memory), hypothalamus (body response) and cerebral cortex (60% fat brain, where 100+ billion nerves communicate through trillions of connections called synapses) – is what creates your hard-wired emotional memories.
Your emotions are grounded in your sensory experience.
You may not realize there is intelligence in emotions; and also to what degree of influence it has on your memory-forming experience.
Simply put, your emotional associations to a favorite toy, for example, may cause you to smile as you relive how you jumped for joy.
What if this happy thought is a complete blank due to gradual memory loss?
What Causes Memory Loss?
As your Hippocampus deteriorates, hormone and protein levels drop, and blood flow decreases, your short-term, working, and long-term memory are all affected. This changes your cognitive abilities.
As a result, you might find it difficult to do simple things like tie your shoes, brush your teeth, remember a song, or even remember the way to the bus stop.
The good news is your brain can produce new brain cells at any age.
Sometimes it is normal to experience lapses or have trouble learning new things as you age.
Still, it is equally crucial to be mindful of some of the risk factors.
Memory Loss: Risks and Symptoms Are Warning Signs
When trying to improve memory, knowing your personal risks and symptoms may require a visit to your doctor.
Symptoms & Types of Memory Loss
The most common types of memory loss you can experience are:
1. Mild Cognitive Impairment (MCI)
Mild Cognitive Impairment (MCI) is a transitional stage between normal age-related cognitive changes. The four typical symptoms include:
- Regularly losing or misplacing items.
- Frequently missing meetings, events, or conversations.
- “I can’t think” of the names of recent acquaintances.
- Difficulty following the flow of a conversation.
2. Dementia
Dementia signals the loss of logical reasoning, learning and recall. Like any muscle, the number one activity is brain exercises to strengthen connections between your cells (see Resources below).
3. Attention Deficit Hyperactivity Disorder (ADHD)
Attention Deficit Hyperactivity Disorder (ADHD) affects working memory in both children and adults with persistent symptoms of forgetfulness, physical restlessness, and constant movement. The use of organizational tools helps those of you with ADHD who experience memory lapses to better manage and retain information. (See Improve Memory Techniques below)
So now you know memory is like a map pointing you where you need to be, act, choose and even feel, let’s look at tools to improve your memory.
20 Best Improve Memory Techniques: Be Sharp at Any Age
If you have mental symptoms or find yourself saying, “I can’t recall!” more often than you’d like, there are ways to strengthen your brain. You can apply the methods and resources listed here to your everyday tasks.
1. Make Your Mental Health a Priority
Depression, anxiety, and chronic stress hinder your ability to identify objects and details. If overwhelmed, seek a therapist. Also, take five minutes to breathe deep at any time to feel calm and grounded.
2. Choose the Best Dietary Supplements & Medication for You
Work with a professional and do your research on what supplement (like Omega-3, Ginkgo Biloba) and dosage is right for you. Make sure it doesn’t affect any prescriptions you take and gives you optimum health benefits.
3. Get Quality Sleep
Your brain’s capacity to adapt and retain information depends on getting good quality sleep.
Lack of sleep can cause mood swings, delayed reactions or increase health risks like diabetes, and stroke.
The blue light from cell phones and TVs affect your sleep-wake cycle. Turn off before bedtime to get uninterrupted sleep.
4. Reduce Your Stress Levels
Chronic stress increases forgetfulness and risks heart attacks. By practicing stress management you can respond to varying degrees of stress with organized priorities, follow a routine, and ask for help.
5. Crave Brain Foods to Improve Memory
Fuel your brain with nutrient-rich foods especially like:
- Raisins: 2.2 mg of boron from 100mg of raisins can improve concentration, hand and eye coordination, treat memory disease (Alzheimer’s).
- Blueberries: Eating these berries increases blood flow to key parts of your brain.
- Cinnamon: Contains several bioactive compounds which may reduce oxidative stress or inflammation.
Additional foods to consider: Burdock root, walnuts and almonds, Beet juice, green tea, green leafy vegetables, turmeric, fish oil.
6. Adopt an Alcohol-Free Way of Life
New research shows “Iron accumulation in some brain regions was associated with worse cognitive function.” as a result of excessive drinking.
Try two drinks per week!
7. Self-Care and Reflection
Recap your day in a gratitude journal with positivity and practice your recall ability. For example, write affirmations like I am grateful to have a warm bed or I am grateful for my partner.
8. Explore Healthy Weight Routines
Set a weekly schedule to reverse decline in cognitive skills, even dementia. Exercise may not be your thing but you can choose a step-by-step healthy eating guide. This will support your immune system, fight disease and protect your brain cells.
9. Keep Your Body in Motion
Walk, swim, bike, dance, garden or stretch with tai chi, yoga because different levels of activity have an impact on various aspects of your cognitive and mental health, especially episodic and spatial memory.
10. Jazz Up Your Relationships & Socialize
Not only do you recall and perform tasks better, your self-worth, dignity and self-confidence is supercharged when you are with supportive friends and family. This promotes safety, belonging and security. So Facetime and plan trips, events, or movies with your loved ones.
11. Try Different Types of Meditation
Meditation is a practice to achieve mental clarity and a stable state. Try what feels right for you. It increases blood flow to your brain resulting in better concentration. For instance,
- Mindfulness – detach, observe, and notice patterns in your thoughts
- Spiritual – seek deeper connection to a higher power
- Focused – use your five senses to improve attention
- Loving-Kindness – increase feelings of compassion and self-love
12. Hack Your Memory with Mnemonics
Techniques help you encode and retrieve information from your long-term memory.
A mnemonic is a phrase to help you remember a rule.
For example, the Great Lakes – Huron. Ontario. Michigan. Erie. Superior (H.O.M.E.S).
13. Play Music
It’s a great mental workout tool. You can pick different genres or figure out what’s behind the lyrics. Your brain has to structurally compute vibrations and relay it all back to your senses.
14. Talk Aloud
“Production effect” refers to reading words aloud which leads to better recall. It becomes simpler to remember information the more often you hear it and repeat it aloud. More importantly, repeat three times to commit to your long-term memory.
15. Leave Yourself Post-it Notes
Writing something down on paper gives your brain time to see and process it. This helps you encode and commit the information into your long-term memory.
16. Visualize a Picture
Draw a tree, birds or a vacation cottage and also describe what you see. The ability to use precise words helps you communicate details better.
17. Create a Story
Build a story around facts you want to remember. For example, a story for the area of a square is: Ant steals two seeds (A = s2). The relationship between unrelated items boosts your memory.
18. Teach Others
Learning by teaching others can improve your ability to remember details. For example, ask:
- Grandchildren: To explain how they do a certain skill like draw
- Teenagers: Share their comprehension of subjects such as math or physics
- Other Adults: To share best ways to focus on projects
19. Slow Down
Pause and focus on what you hear, see right now or try a unique experience as this will engage your brain to form a new memory.
20. Read
Reading is a neural exercise – vision, associative learning, and language work together and can protect your memory. In fact, anyone who tells you they don’t read, let them know reading everyday can slow down cognitive decline! (See Resources below).
Resources to Increase Brain Power and Memory
Even if learning a new skill to improve your memory takes time, have fun while you do it.
12 Memory Improvement Books
Tips and tricks to improve memory by experts, coaches, and memory champions.
- How to Develop a Perfect Memory by Dominic O’Brien
- How to Memorize and Surmise Like Sherlock Holmes by Ron White, Acepub
- Keep your Brain Alive by Manning Rubin
- Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life by Jim Kwik
- Mega Memory by Kevin Trudeau
- Mind Gym by Gary Mack
- Moonwalking with Einstein by Joshua Foer
- The Memory Book – by Harry Lorayne and Jerry Lucas
- The Psychology of Winning by Denis Waitely
- Think and Grow Rich a classic by Napolean Hill
- Unlimited Memory by Grandmaster Kevin Horsley
- Yellow Elephant by Tansel Ali
10 BONUSES! Memory Themed Novels
A select list of adventure, epic fantasy and dramatic tales in which heroes and heroines struggle with memory.
- Piranesi by Susanna Clarke
- The Farseer Trilogy by Robin Hobb
- A Memory Called Empire by Arkady Martine
- The Culture series, Use of Weapons by Iain M. Banks
- The Memory Police by Yoko Ogawa
- The Ocean at the End of the Lane by Neil Gaiman
- The Buried Giant by Kazuo Ishiguro
- The Winged Histories by Sofia Samatar
- Obsidian Path by Michael R. Fletcher
- The Housekeeper and the Professor by Yoko Ogawa
Memory Improve Board Games
This blog provides a thorough listing of tried-and-true board games that you can play with or give to your elderly parents or grandparents. Fun is certain!
Online Games, Contests & Apps: Boost Mood and Attention
Kids: Free games from Grade 1 – 8 to help your children learn and build strong logic skills.
Adults: Online brain, math, crossword, and word games are all free.
Online Apps: Explore advanced memory training, pricing options for Apple and Android users
Competitors must retain as much information as possible in a limited period of time!
- Memory Competitions (includes dates and videos)
Flex Your Brain Activity
As you age, your main objective should be to improve your memory for overall well being.
You know in your heart of hearts that having trouble with memory later in life is the last thing you want. Then it’s time to get creative and use these resources to improve memory.
The more you rewire your brain, the more you’ll discover how sharp your mind is at any age. Because having a healthy brain and good memories will keep you young.