Memory loss is a natural part of aging, but there are plenty of things you can do to slow its decline.
Our memories are an integral part of who we are, but as we age, our memory inevitably declines. For many older adults, the decline becomes so serious that it results in no longer being able to live independently, which is one of the biggest fears people have as they age.
Some memory loss
Scientists have been learning more about our brain’s amazing capacity to change and grow each day, even in old age. This concept is known as neuroplasticity.
Neuroplasticity refers to your brain’s ability to adapt and change or “rewire” itself. This ability allows your brain to form new neural connections, reorganize existing ones, or strengthen function based on its needs.
Through research on neuroplasticity, scientists have discovered that our memory capacity isn’t completely fixed, but rather partially malleable like plastic. This means that under the right conditions, your memory can improve with training, recover after injury, or adapt with learning.
To take full advantage of neuroplasticity, you’ll need to exercise your brain and take care of your body. These 21 tips and tricks are some of the most effective methods for improving memory and thinking skills.
Memory is a part of cognition, and cognitive strength has some things in common with muscle strength. The more you use it, the stronger it gets. But you can’t lift the same size weight every day and expect to get stronger. You’ll need to keep your brain constantly challenged.
Learning a new skill is an excellent way to strengthen your brain’s cognitive function.
A 2023 study, for example, found older adults learning multiple new real-world skills showed significant improvement in cognitive ability, including memory, and functional independence.
There are many activities to choose from, but the most important thing is to find something that forces you out of your comfort zone and commands your full attention.
Examples include:
- learning a new instrument
- making pottery
- playing challenging strategy games, like Sudoku or chess
- learning a new type of dance, like the tango
- learning a new language
- reading a book on a new topic
- cooking a new recipe
Research from 2024 showed that speaking more than one language can delay the onset of memory problems in people with dementia.
These practices don’t just strengthen your memory capacity. They also improve other cognitive skills, such as concentration, decision-making, and overall comprehension.
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. 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. Practicing retrieval creates more long-term and meaningful learning experiences.
Mnemonic tools or devices help you remember things. They can be in the form of acronyms, abbreviations, songs, or rhymes. Mnemonics work by organizing and simplifying information in ways that help your brain store memories and recall that information later.
Mnemonics have been around since ancient times and have been tested since the 1960s as an effective strategy for students. You’ve probably been taught a few mnemonic devices for remembering long lists. For example, you can remember the colors of the spectrum with the name “ROY G. BIV” (Red, Orange, Yellow, Green, Blue, Indigo, Violet).
Grouping or chunking refers to the process of dividing newly learned information into chunks or groups. It can mean taking small pieces of information and grouping them into larger “chunks” or taking a large piece of information and creating smaller, more manageable sections.
For example, you may have noticed that it’s much easier to remember a phone number if the 10 digits are grouped into three separate chunks (e.g., 555-637-8299) rather than one long number (5556378299).
Research from 2019 suggests that learning information in chunks helps reduce the demand on your working memory and allows you to retrieve details all at once rather than individually. Think of it as a shortcut for your brain.
The mind palace technique, also known as the method of loci (MoL), is often used by memory champions. In this ancient technique, you create a visual and complex place to store memories, like a palace or elaborate library, in your mind.
Under MoL theory, having specific mental places where you imagine yourself placing memories can help you know where to look to retrieve them later on.
MoL is considered a type of mnemonic device because it converts information into spatial and visual cues to help with memory. According to a 2021 literature review, it’s an effective tool for memory enhancement.
For more instructions on how to create memory palaces, watch 2006 U.S. Memory Champion Joshua Foer’s TED talk.
Another tactic of memory connoisseurs is that they don’t just rely on one sense to help retain information. Instead, they relate information to other senses, like colors, tastes, and smells.
For example, when trying to remember a person you just met, you could link the first letter of their name to the color they were wearing when you first met them or the first letter of what the weather felt like when you first met them.
Modern technology has its place but has made us “mentally lazy” and contributes to a phenomenon known as digital dementia. Simply put, if you don’t need to remember certain information anymore due to its easy accessibility online, you don’t.
Before you reach for your phone to ask Siri or Google, make a solid attempt to retrieve the information with your mind. This process helps reinforce the neural pathways in your brain.
Another presentation of digital dementia can occur when you use the GPS every time you drive. Researchers found in 2020 that relying on GPS can reduce your capacity for spatial memory. This is the type of memory that helps you remember locations and where objects are positioned in the world around you.
Unless you’re totally lost, try to get to your destination using your brain instead of just following the instructions on your GPS. Perhaps use GPS to get there, but use your brain to get back home. Your brain will thank you for the extra challenge.
A busy schedule may help maintain your brain’s episodic memory. One older study from 2016 linked busy schedules to better cognitive function. The test looked at processing speed, working memory, and long-term memory. However, this study was limited by its small size and self-reporting.
How you spend your time staying busy may also help your memory. A small 2024 study found adults who regularly engaged in exploration and wayfinding in the world around them had better spatial memory than those who didn’t engage in those activities.
The takeaway? If you’re going to stay busy, try visiting somewhere you haven’t been before.
Your brain likes organization, and staying organized
Sleep and memory are intimately connected. Your brain consolidates memories while you sleep — and if your sleep is disturbed, it can affect your memory.
Practicing sleep hygiene can help. Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine on the weekends. This can greatly improve sleep quality.
You can
- avoiding electronics at least 30 minutes before bedtime
- skipping large, heavy meals right before bed
- keeping your bedroom cool, dark, and quiet
The blue light emitted by cellphone, TV, and computer screens inhibits the production of melatonin, a hormone that controls your sleep-wake cycle (circadian rhythm). A less regulated sleep cycle can really take a toll on sleep quality.
Sleep has many important roles in our body, including memory consolidation. Our brain also metabolizes or “cleanses” toxins during certain stages of sleep, which prevents damage to neurons that would hasten the process of memory loss. They can no longer coordinate information, making it more difficult to access memories.
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The role of diet when it comes to memory and cognitive function is a field of ongoing research.
According to a 2024 research review, diets such as the Mediterranean diet, the dietary approaches to stop hypertension (DASH) diet, and the Mediterranean-DASH intervention for neurodegenerative delay diet (MIND) show some modest benefits for memory and cognitive function, but more large-scale, well-designed studies are needed.
These diets focus on eating:
- plant-based foods, especially green, leafy vegetables and berries
- whole grains
- legumes
- nuts
- chicken or turkey
- olive oil or coconut oil
- herbs and spices
- fatty fish, such as salmon and sardines
- red wine, in moderation
Fatty fish are a rich source of omega-3 fatty acids. Omega-3s play an important role in building brain and nerve cells. They’re essential for learning and memory and have been shown to delay cognitive decline.
Proponents of the Mediterranean and MIND diets say to avoid the following foods:
- sugar
- processed foods
- butter
- red meat
- fried foods
- salt
- cheese
Processed foods, butter, cheese, red meat, and fried foods
All of these conditions increase the risk of heart disease and stroke, which can cause vascular dementia. Additionally, ultra-processed foods can increase body-wide inflammation, which can damage neurons in the brain, contributing to dementia.
When you’re stressed, your body releases stress hormones like cortisol. Cortisol has been shown to greatly impair the brain’s memory process, especially our ability to retrieve long-term memories. Stress and depression have even been shown in 2021 research to change the structure and function of the brain.
Stress also makes it difficult to concentrate and focus, which can make it difficult to learn new things in the first place. Additionally, stress can affect memory by making a person remember the unpleasant aspects of an event or interaction rather than remembering things as they really were.
Humans are social creatures, and a strong support system is important for your cognitive health and emotional well-being.
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Caffeine has actually been shown to enhance memory and reduce the risk of Parkinson’s and Alzheimer’s disease.
But this one comes with a caveat. Having too much caffeine or consuming it later in the day may negatively affect cognition as it can
It’s important to note that caffeine affects people differently. If someone feels jittery, they should avoid caffeine. Not everyone responds the same way.
There’s mounting evidence for the health benefits of meditation. Research from 2019 suggests that meditation helps improve several cognitive functions, like focus, concentration, memory, and learning. Meditation can help you reframe your memories, thoughts, and anxiety in a way that can allow you to think and remember more clearly.
Getting out into nature is crucial for both our emotional and physical well-being. Enjoying nature can even be considered a form of meditation. A
A 2023 study suggests even nature exposure in an indoor environment (like plants in your office) could boost working memory performance.
Likewise, daily gardening was associated with a lower rate of subjective cognitive decline among participants in a 2024 cross-sectional study of more than 130,000 people. The findings were attributed to lower rates of depression, higher rates of physical activity, and diets rich in fruits and vegetables.
Yoga may be just as effective as memory training for some people, according to a 2024 study in older women at risk for Alzheimer’s disease. In the research, experts found that yoga may improve subjective memory (your perceptions and beliefs) by enhancing working memory capacity.
Yoga also emphasizes breathing from the diaphragm. This helps maximize our oxygen intake, which supports optimal mental function.
People living with overweight and obesity tend to have less brain tissue due to factors like chronic inflammation, changes in blood flow to the brain, and hormonal imbalances. The more excess weight you have, the more your brain is likely to shrink and affect your memory.
Like other skills, memory can be improved with practice and healthy habits. You can start small. For example, pick a new, challenging activity to learn, incorporate a few minutes of exercise into your day, maintain a sleep schedule, and eat a few more green vegetables, fish, and nuts.
The next time you have to study for an exam, try one of the techniques suggested by memory champions, like chunking, mind palaces, or retrieval.
Talk with your doctor if you notice that you’re making many more mistakes than usual or have difficulty completing simple daily tasks like cooking or cleaning.