How to improve memory?

TL;DR

Memory is a trainable skill that can be enhanced through consistent practice and healthy lifestyle choices. Key strategies include self-testing, regular physical exercise, maintaining a healthy diet and sleep habits, ongoing cognitive engagement, stress management, and the use of organizational techniques like the "PIE" method. Avoiding multitasking and mental inactivity also supports better cognitive function.

Insights

Start a simple daily memory routine: each day, write down 3–5 important things you want to remember, then test yourself on them later and review what you got right or missed.

To improve memory, experts emphasize that memory is not fixed but rather a trainable muscle that can be strengthened through consistent practice and healthy lifestyle habits .

Research suggests the following strategies for enhancing memory:

• Self-Testing and Review: Regularly testing yourself on important information and keeping a record of details you wish to remember is one of the most effective ways to slow down forgetting.
• Prioritize Physical Health: Good memory is closely tied to general physical and mental health. Adopting healthy lifestyle factors—such as regular physical exercise, adequate sleep, maintaining a low-inflammatory diet, avoiding smoking, and limiting alcohol—can significantly improve memory performance over time.
• Movement and Brain Health: Physical activity promotes the creation of brain-derived neurotrophic factors (BDNF), which act like fertilizer for the brain, and performing rhythmic movement while learning can help with information retention.
• Cognitive Engagement and Novelty: Keeping the brain challenged through new learning, reading, and social engagement is vital . Avoiding "mental retirement" by constantly learning new things can also protect cognitive function.
• Mindset and Stress Management: Managing stress through practices like meditation and cultivating an optimistic mindset by addressing "automatic negative thoughts" can support brain health.
• Organizational Techniques: Using systems like the "PIE" method (Place) can help store and recall information more effectively by associating it with specific locations . Furthermore, avoiding multitasking helps reduce absent-mindedness.