How to Improve Memory: Science-Backed Strategies and Tips

Key takeaways

By committing to memory-boosting activities and practices, you can strengthen your cognitive abilities and enjoy the benefits of a sharper mind.

• Lifestyle strategies such as adopting healthy habits, prioritizing sleep, exercising regularly, managing stress, and challenging your brain with new skills can support stronger memory and better cognitive function.

• With practice and patience, it is possible to improve your memory.

• You can use retrieval practice, mnemonics, spaced repetition, tech tools, and written lists to strengthen how you encode and recall information.

Discover what memory is and why it matters, and explore effective strategies to help you achieve your memory goals. Then, to learn more about the theory and methods of mindfulness, enroll in the Mindfulness and Well-being Specialization. You’ll have the opportunity to learn more about cognitive flexibility, behavioral health, mental concentration, and much more in as little as two months. 

What is memory?

Memory is the process of absorbing, processing, and storing information in your brain in order to retrieve it at a later time. It can be divided into two categories: short-term and long-term.

Short-term memory is important for simple tasks such as remembering where you left your car keys. However, there’s no need to hold on to this type of information, so your brain eventually discards it. Long-term memory plays a significant role in developing who you are since it allows you to learn unique skills and gain knowledge to be retained for regular use. 

Can we control our memory?

Much of what you remember happens subconsciously and is out of your control. Experiences that are tied to strong emotions tend to create powerful, longer-lasting memories due to the effect these emotions have on neural networks and the activation of specific regions in our brains. However, you can control your memory to a certain degree with some effort. There are skills and habits you can develop to enhance your ability to remember information. 

How to improve memory: 10 memory strategies to increase retention

By committing to memory-boosting activities and practices, you can strengthen your cognitive abilities and enjoy the benefits of a sharper mind. Let's explore some effective strategies that you can implement right now to improve your memory retention. We've divided them into "lifestyle" and "learning" strategies.

Lifestyle strategies

Lifestyle factors directly affect the health and functioning of the brain. The brain requires nutrients and stimulation to perform at its best. Positive lifestyle habits can promote brain health and function.

1. Get enough (quality) sleep.

You are more likely to remember information when you've had a good night’s sleep. Sleep has been consistently proven to help consolidate memories. Specifically, stage 3 sleep, also known as slow wave sleep or deep sleep, is believed to be essential for improving memory retention.

2. Exercise.

Moderate-intensity exercise is excellent for brain health. Not only does it impact the development of new brain cells, but multiple studies suggest that the parts of your brain responsible for thinking and memory are larger in volume in individuals who exercise regularly than those who don’t.

3. Decrease stress.

Stress can have a negative impact on our memory. Yoga, meditation, and other forms of physical activity are great options to manage your stress levels.

4. Keep your brain active.

There are all kinds of games you can use to get your brain activated, from puzzles to cards. Keeping your brain active can be both fun and effective in improving your memory. Developing new skills, such as programming or choreographing a dance, will also help increase brain activity, so don’t be afraid to challenge yourself to learn something new.

5. Drink plenty of water.

Water accounts for 75 percent of your brain's mass [1]. Proper hydration is critical for your brain to be working at its best. It helps transport nutrients and bring more oxygen to the brain. The amount needed varies from person to person based on factors such as age and gender, but a good place to start is to aim for a daily fluid intake, including water and other beverages, of at least 13 cups and 9 cups for 19- to 30-year-old men and women, respectively [2].

Can your memory be improved?

Yes, with practice and patience, it is possible to improve your memory. From acing that big exam to never forgetting a loved one's birthday, the ability to recall important information is a vital skill that can be cultivated.

Learning strategies

As we learn new information, it is processed and stored in our brains to retrieve for later use. The way that we learn can impact how we encode and retain information in our memory.

6. Practice retrieval.

Active recall is key when it comes to storing information as memories. Next time you have to study for a quiz or exam at school, a presentation at work, or vocabulary for a language class, you can make a set of flashcards. You can absorb the information much more quickly after reviewing it multiple times. Quiz yourself or ask a study partner to quiz you for additional practice in repetition and recall.

Read more: How to Use Overlearning to Improve Learning

7. Use mnemonic devices.

Ever wondered why it’s so easy to remember the lyrics to your favorite song? It’s because songs are one example of a mnemonic device. Other popular mnemonics that can help you memorize content are acronyms and chunking. Chunking is taking longer forms of information and breaking them down into smaller, manageable groups or “chunks” that can then be memorized more easily. Another way to commit new information to memory is by building a memory palace: a mnemonic device that associates information to be remembered with familiar locations or landmarks.

8. Spread out your study sessions.

Spacing out study sessions over time, a practice known as spaced repetition, has been shown to improve retention compared to cramming. This technique involves reviewing material at gradually increasing intervals to reinforce learning and retention.

9. Take advantage of technology.

Some of the strategies mentioned can be accessed right from your phone or computer. From flashcards you can build online to brain game apps you can download, technology is a tool that can help improve your memory.

10. Keep lists.

Whether it’s your to-do list for the day or groceries you need to remember to pick up from the store, you are more likely to be able to recall information if you take the time to write it out. If you do happen to forget, you know exactly where to look. 

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