Here are some proven ways to help boost your memory:
- Get enough sleep. Lack of sleep can wreak havoc on your memory power. Research is clear that sleep deprivation can negatively affect your memory and cognitive functioning. Sleep is a time when the brain processes the daily events and it’s also a time for the brain to form memories from the day.
- Decrease alcohol consumption. Excessive alcohol consumption can lead to a host of health problems, including negatively impacting your memory. It can alter your brain’s ability to retain information both in the short-term and in the long-term.
- Get tested for a Vitamin D or Vitamin B12 deficiency. Vitamin D and Vitamin B12 are helpful in storing and recalling memories. Even if you’re getting enough of these vitamins in your diet, you may find that your body isn’t properly absorbing these nutrients. Your doctor may recommend getting injections to ensure that your body gets what it needs.
- Try brain exercises (like Neurobics). Brain exercises keep your brain sharp and strengthen your memory. One type of brain exercise is called “neurobics,” and it refers to “using one or more of your senses in a novel context.” They’re activities or cognitive exercises that stimulate the brain in different ways.
● Examples of neurobics are:
○ Writing with your non-dominant hand
○ Closing your eyes and carefully walking around the house using your memory to avoid obstructions. The key is to use a very familiar space that’s clear of unusual obstacles.
○ Taking new routes to the store or to work
○ Listening to music and picking out individual instruments
○ Identifying what something is by smell with your eyes closed
- Get physical exercise. Physical exercise decreases the risk of cognitive decline and is an essential part of a healthy lifestyle. There is also evidence that aerobic exercise can help improve memory functions in Alzheimer’s patients.
- Find ways to reduce stress and anxiety. Stress and anxiety can have a negative effect on memory retention. Consider these methods to reduce stress:
● Get exercise
● Go out in nature
● Spend time with friends and family
● Spend time with a pet
● Laugh with a loved one
● Say no when you can’t take on a responsibility
● Take a break
● Make “stress free” times of the day when you mentally unload stressors
● Read a book
● Take a bath
● Go somewhere new
● Drop unnecessary commitments from your life
- Get organized. Disorganization is associated with stress and mental overload. When you organize your home, car, or office, you’ll clear up mental space in your brain and create a more relaxing environment. Instead of noticing the clutter all around you, you will be able to focus on whatever task is in front of you.
● Organization will also help you remember where you placed things, because you will always keep things in the same place. For example:
○ Your keys always go on the key ring when you get home
○ Bills are placed in a specific location
○ Shoes are always lined up by the door or carefully stored in your closet