Anyone, at any age, can take steps to improve their memory. Try these nine ways to boost your memory and recall:
Keep learning. It’s never too late to learn something new: become an avid reader, take a class, participate in discussion groups, learn a new language, attend lectures or other cultural activity, or take up knitting or digital photography. The important thing is to find something that interests you and keep learning.
Work with numbers. Use your head and paper to do simple math applications instead of turning to a calculator. Try keeping a running total of the items in your cart as you are grocery shopping. Math reinforces reasoning and problem solving skills which helps keep your memory sharp.
Engage your senses. Using all of your senses activates different parts of your brain, which can help memory retention. Try mindfulness techniques to train yourself to notice sights, smells, tastes, feelings, and sounds around you in given situations. Look for ways to integrate multiple senses when you do an activity like eating a mint while you go for a walk, or trying to guess the ingredients in a restaurant dish by their sight, taste and smell.
Play games. Take time to play games like solitaire, sudoku or crossword puzzles if you are alone, or chess, bridge or Scrabble is you are with others. Games and puzzles can improve your mental ability in logic, problem solving, mental orientation and corrective thought process and concentration.
Change hands. Try using your non-dominant hand to do everyday things. Trying writing or printing with your left hand if you are right-handed engages both sides of your brain. An added benefit is that you will gain dexterity as you gain control in your non-dominant hand over time.
Rehearse information. Repetition can be a valuable tool to help you remember. When you meet someone new, repeat their name (for example, “Nice to meet you, John”) and use their name whenever you meet them. Forcing your brain to recall information will help you retain the information. Try dialing phone numbers from memory instead of looking them up. If you are learning something new, space out the periods of study to improve recall.
Write things down. Use calendars and planners, maps, shopping lists, file folders, Post-it notes, to do lists, and address books to keep information easily accessible. For some, the act of writing down an important appointment or a person’s birthday will actually help them remember. Designate a place at home for your glasses, purse, keys, and other items you use often.
Use mnemonics. Use creative clues to help you remember information. Mnemonic devices can take the form of a visual image (to create an association), an acrostic (a sentence made from the first letter in each word like “Every Good Boy Deserves Fudge” to remember the notes on the treble clef E, G, B, D, and F), an acronym (like RICE to remember first-aid advice for injured limbs: Rest, Ice, Compression, and Elevation), among others.
Practice meditation. Meditation is a wonderful tool to alleviate stress.It will calm your mind and focus your attention, which will in turn improve your memory and attention span. Start with meditating for 10-20 minutes at a time.