How to improve memory? Start with the habits health experts agree on: sleep well, move every day, stay mentally and socially active, and get organized with routines and notes. When you need to learn something, quiz yourself and spread practice over several days. Be wary of pills and products that promise a quick fix.
Sleep 7 to 9 hours. Mayo Clinic says adults should sleep 7 to 9 hours a night on a regular basis. The National Heart, Lung, and Blood Institute (NHLBI) explains that during sleep your brain is forming new pathways to help you learn and remember information. For more on how much sleep you need, see our sister site's guide on how much sleep you need.
Move every day. Mayo Clinic recommends at least 150 minutes a week of moderate aerobic activity. If you do not have time for a full workout, it suggests a few shorter walks throughout the day.
Keep learning new things. The National Institute on Aging (NIA) lists learning a new skill as a way to deal better with changes in memory. Mayo Clinic suggests puzzles, reading, games, music and new hobbies.
Spend time with people. Mayo Clinic notes that social interaction helps ward off depression and stress, which can both contribute to memory loss. The NIA also suggests volunteering and time with friends and family.
Follow a daily routine. Doing things in the same order each day means less to remember. The NIA recommends planning tasks, making to-do lists, and using calendars and notes.
Give everyday items a home. The NIA suggests putting your wallet or purse, keys, phone and glasses in the same place each day.
Focus and repeat. Mayo Clinic says you are more likely to recall information later if you focus on it, and suggests repeating new names and numbers several times when you first learn them. Try saying a new name out loud: "Nice to meet you, Priya."
Quiz yourself. A major review of study techniques rated practice testing as high utility. Rereading and underlining were rated surprisingly low utility.
Space it out. The same review rated distributed practice, which means spreading study sessions out over time, as high utility.
Eat well, limit alcohol and look after your health. Mayo Clinic says a diet filled with fruits, vegetables and whole grains is thought to be good for overall brain health, and that too much alcohol can lead to confusion and memory loss. It also advises managing conditions like high blood pressure, diabetes, depression and hearing loss, and reviewing your medicines regularly, since some can affect memory.
Spacing and self-quizzing work well together. Here is an example for something you want to remember, like vocabulary, exam notes or a new process at work. Adjust the timing to your own deadline:
Day 1: learn it, then close your notes and write down what you remember.
Day 2: quiz yourself before you look. Re-study only what you missed.
Day 4: quiz yourself again.
Day 7: one more quiz, out loud or on paper.
Day 14: a final check. Anything still shaky goes back to Day 2.
The NIA says it is normal to forget things once in a while at any age, and that some memory changes are a normal part of aging. Examples of normal aging on the NIA's list include:
Making a bad decision once in a while.
Missing a monthly payment.
Forgetting which day it is and remembering it later.
Sometimes forgetting which word to use.
Losing things from time to time.
Serious memory problems are different. The NIA says they make it hard to do everyday things such as driving, using the phone and finding the way home.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation. The NIA says signs it might be time to talk with a doctor include:
Asking the same questions over and over again.
Getting lost in places you used to know well.
Having trouble following recipes or directions.
Becoming more confused about time, people and places.
Not taking care of yourself, such as eating poorly, not bathing or behaving unsafely.
Mayo Clinic also advises getting help if memory loss interferes with daily activities, if your memory is getting worse, or if a family member or friend is concerned. Memory problems are not always caused by aging or dementia. The NIA lists other possible causes, including medication side effects, thyroid, kidney or liver problems, depression and anxiety, sleep problems, low vitamin B12, and alcohol or drug misuse. Finding the cause matters, because some causes can be treated.
The NIA also urges caution with pills, supplements, brain training computer games and similar products that promise to improve memory or prevent brain disorders. Talk to your doctor before spending money on them.
You can support it. Sleep, exercise, social time and staying mentally active are all on expert lists, and study habits like quizzing yourself and spacing practice help you learn. The NIA notes that no drugs or lifestyle approaches can currently prevent Alzheimer's or a related dementia.
The quickest wins are practical: write things down, keep your keys and phone in one spot, and repeat new names out loud. For studying, test yourself instead of rereading.
The NIA advises caution with brain training games that promise to improve memory. Mayo Clinic lists puzzles and games among ways to stay mentally active, so play because you enjoy it, not as a cure.
Mild forgetfulness often is, according to the NIA. Memory problems that make everyday tasks hard are not, so talk to a doctor about those.
If you enjoy puzzles as one way to stay mentally active, Cognilo: Brain Training Games offers a daily set of five short puzzles in about six minutes, covering memory, logic, numbers, spatial reasoning, focus and language. It is a puzzle game, not a medical treatment, and its ratings are not a measure of intelligence or health. It is free with optional Pro purchases, with no account, no ads and no tracking.
Get Cognilo free on the App Store
Memory Problems, Forgetfulness, and Aging (National Institute on Aging)
Sleep Deprivation and Deficiency: How Sleep Affects Your Health (NHLBI)