We all have those days when we can’t remember a thing. When you’re drifting in and out of sleep, you can’t recall the name of your favorite band or simply can’t remember why you even got out of bed at all. Don’t accept this as usual because it doesn’t have to be. Learning to improve your memory isn’t just about remembering things like homework assignments and business presentations: enhancing your memory is vital for keeping your mind sharp and healthy as you age.
If you’re worried about memory loss or want to keep your mind sharp, there are plenty of ways to boost your brainpower. While some methods are better than others, they all tend to have one thing in common: they can be fun!
Here are ten effortless ways to boost your memory:
- Eat more blueberries.
Blueberries contain potent antioxidants that have been shown to improve memory and promote healthy brain function. They also protect against age-related cognitive decline, mood disorders, and Alzheimer’s disease. A study at the University of Cincinnati found that older adults who ate berries twice a week for two months improved visual learning and motor skills.
- Use mnemonics.
This is simply using a pattern of letters, ideas, or associations to help you remember something. A classic example is the acronym ROY G BIV (Red, Orange, Yellow, Green, Blue, Indigo, Violet) as an easy way to remember the colors of the rainbow. You can also make up funny sentences or rhymes as a mnemonic aid — anything that will help jog your memory later on when you need it most.
- Play brain games.
While physical activity keeps your body in shape, brain exercises keep your mind sharp. Play Sudoku or crossword puzzles to keep your mind active. If you get stuck on one puzzle, try another one.
- Get plenty of sleep
One of the simplest ways to boost your memory is by sleeping. While you’re asleep, your brain processes information and makes it all stick by transferring it from short-term memory to long-term memory. A good night’s sleep can help you remember things you learned earlier in the day.
- Break down big chunks of information into tiny pieces.
Nobody can remember a long list of numbers or words, but you can do it if you break them down into groups of three or four. For example, instead of remembering a phone number like 62435698764, break it down: to 624-356-9876. Or how about placing this long word: antidisestablishmentarianism? You probably couldn’t do it as one word, but if you were to break it down like this — anti-dis-establish-ment-ari-anis-m — then it would be no problem!
- Keep stress in check.
Stress isn’t just bad for your health — it can also affect how well you retain information. Stress hormones have decreased memory performance, so keeping stress in check can help preserve and improve your memory over time.
- Eat right.
You wouldn’t try to run a marathon without eating the right foods beforehand, right? The same goes for your brain. Avoid processed and sugary foods and choose healthier options like fruits and vegetables to stay sharp.
- Break down big chunks of information into tiny pieces.
Nobody can remember a long list of numbers and words, but you can do it if you break them down into groups of three or four. For example, instead of remembering a phone number 62435698764, break it down to 624-356-9876. Or how about this long word: antidisestablishmentarianism? It will be no problem if you’re breaking it down like this!
- Learn a new language
Learning a new language keeps your brain sharp and improves your memory. It can also protect against dementia and Alzheimer’s disease. Learning another language strengthens the brain’s ability to think critically and solve problems.
Research shows that bilingual people who acquire their second language before 18 scores higher on cognitive tests than those who learn their second language later in life or not at all. So whether you decide to sign up for a class or teach yourself, learning a new language is one of the best things to increase your memory power and keep your gray matter sharp over time.
- Meditate
Meditation is a straightforward method that helps you relax and let your mind wander freely. When you meditate, you can increase your attention span, sharpen your memory and become more productive at work. Meditation has been shown to improve focus and attention, which can also benefit memory.
- Repeat and retrieve
Any time you learn a new piece of information, you’re more likely to mentally record that information if it’s repeated. 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.
