How to improve memory

Memory is not fixed, it can be trained like a muscle. Memory coach Jim Kwik makes that case, and a few practical techniques and habits help you improve retention [1]:

• Self-testing and review: Psychologist Daniel Schacter notes that regularly writing down important information and testing yourself on it later slows the rate of forgetting and strengthens memories 2.
• Organization and memory tools: Memory champion Dominic O'Brien points to organizing information efficiently, through mind mapping, speed reading, and memory palaces, to commit details to memory 3. Association techniques, like weaving words into a story, or the PIE method, which places information in a familiar context, work well too.
• Healthy lifestyle factors: Your overall physical and mental health shapes memory. Getting proper sleep, exercising, avoiding smoking and heavy alcohol, keeping a low-inflammatory diet, and staying socially active can all improve memory over time.
• Mental stimulation and stress management: Keep the brain challenged with new learning and reading, avoid multitasking, and manage stress with practices like meditation.