Memory-Boosting Tips that Actually Work

Summary: Simple lifestyle changes, certain foods, and a few daily habits can go a long way to improve your cognitive abilities, especially as you age. In this article, we’ll share practical tips to help you keep your mind as sharp as ever, whether you’re in your 20s or heading into your 60s and beyond.

Ever misplace your keys or zone out during a crucial meeting? We all experience forgetfulness from time to time; it’s a common issue, regardless of how busy you are or how old you are.

Keeping your brain healthy is just as important as taking care of your heart or joints. As you age, it may even be the key to staying independent and active for a long time. Not only that, it is also crucial for reducing your risk of serious conditions like dementia and Alzheimer’s disease, which are more prevalent with age.¹

6 memory improvement tips

Below are 6 simple, science-backed strategies that can help sharpen your mind and improve cognitive function.

1. Get more sleep, more often

You’ve probably heard it before, but it’s worth repeating: sleep isn’t just rest—it’s restoration. Your brain does some of its most important work while you’re asleep, especially for memory consolidation. That’s when your brain takes what you learned during the day and files it away for later.²

When you don’t get enough quality sleep, it’s harder to focus, remember things, or even think clearly. Over time, poor sleep can take a toll on both your memory and your overall brain health.

Here are a few simple ways to improve your sleep—and potentially, your memory along with it:

• Keep a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
• Limit caffeine and screen time: Try to avoid coffee, energy drinks, and screen use in the hours leading up to bedtime.
• Create a calming environment: A quiet, dark room with cozy bedding can make a big difference.

A good night’s sleep might just be one of the easiest—and most enjoyable—ways to boost your memory.

2. Exercise your body to exercise your brain

Moving your body does more than just improve your physical health—it can help boost your brainpower too. Regular exercise increases blood flow to the brain, which helps keep your memory sharp and supports overall cognitive health.

Plus, staying active can reduce stress and lift your mood—both of which are crucial for staying focused and mentally agile. You don’t need to hit the gym every day to see benefits. Here are some simple, doable ways to stay active:

• Take a brisk walk each day—around the block or at your local park.
• Add strength training to your daily routine, 2–3 times a week.
• Try low-impact activities like yoga, dancing, or even stretching to keep your body moving.

The key is consistency. A little movement every day can go a long way in keeping both your body and your brain in great shape.

3. Try brain-boosting foods

What you eat doesn’t just fuel your body—it fuels your brain too. And certain foods can give your memory an actual edge. A diet filled with the right nutrients helps protect your brain, keep your thinking clear, and supports long-term cognitive function.

Want to boost your memory with food? Here are some good choices:

• Fatty fish like salmon or sardines are loaded with omega-3s, which support brain cell health.
• Berries, especially blueberries, are packed with antioxidants that may delay brain aging.
• Leafy greens such as spinach and kale provide vitamins and nutrients linked to slower cognitive decline.
• Nuts, particularly walnuts, have been associated with better memory and overall brain function.

And just as important, try to limit processed snacks and sugary treats. They may taste good in the moment, but with time may negatively affect your brain.

4. Stay mentally active

Just like your body needs exercise, your brain does too. Staying mentally active is one of the best ways to keep your memory sharp as you age. The more you challenge your brain, the more it adapts and grows, helping to preserve and even improve memory.⁽³⁾

Here are a few ways to give your brain a good workout:

• Read books, articles, or even listen to podcasts that require your full attention. Engaging your brain with new ideas helps keep it sharp.
• Try puzzles like crosswords, Sudoku, or brainteasers. These brain games are not only fun but also excellent at improving cognitive function. Strategy games, like chess, card games, or trivia, are also great because they can make you think critically.
• Pick up a new hobby, like painting, or learn a new language—anything to expand your horizons.
• Explore apps designed to enhance memory and mental agility. There are many brain-training programs you can download onto your phone or tablet.

5. Reduce chronic stress

Chronic stress can hinder your brain’s ability to learn and remember. Over time, stress can even lead to anxiety or depression, both of which have their own negative effects on cognitive function.

Here are a few effective ways to manage stress and protect your memory:

• Practice mindfulness or deep-breathing exercises: Taking just a few minutes a day to focus on your breathing or practice mindfulness exercises can significantly help lower stress levels and improve focus.
• Spend time in nature: Nature has a calming effect on the brain. Whether it’s a walk in the park or time by the beach, getting outside can help clear your mind.
• Talk to a therapist or join a support group: Sometimes, the best way to reduce stress is by talking it out. Therapy or a support group can give you the tools to manage stress and improve your emotional well-being.

Also, remember this: Relationships matter. So pick up the phone, join that group, or say yes to coffee with a neighbor—your brain will thank you.

6. Know when to ask for help

If you or someone you love starts experiencing consistent memory problems, it might be time to seek professional advice. Forgetting appointments, names, or directions regularly could be a sign of something more serious, such as early-stage dementia or another cognitive condition.

If memory issues are becoming more noticeable or troubling, here’s what you can do:

• Talk to a healthcare provider: It’s important to get a professional evaluation to rule out any underlying health conditions and get personalized guidance.
• Track memory symptoms: Keep a journal of specific issues you’re noticing, such as forgotten names or misplaced items, to help your doctor understand what’s going on.
• Lean on support systems: Don’t be afraid to ask friends, family, or a counselor for emotional support—talking about memory challenges can help reduce anxiety and lead to the right next steps.

Take charge of your brain health today

You don’t need to experience memory problems to prioritize brain health; it’s a lifelong commitment. Start by making small, consistent changes to your daily routine, such as getting enough sleep, staying physically active, and challenging your brain.

Take the first step toward safeguarding your health and memory today. Read more about taking care of your mental health and physical health today.

Frequently Asked Questions

Q1: Can certain medications affect memory?

Yes, some medications can impair memory, particularly with long-term use. Antihistamines, anti-anxiety drugs, and some painkillers, for example, can affect memory and thinking. Always consult with your healthcare provider if you’re concerned about the side effects of any medication.

Q2: How long does it take to notice improvements in memory after making lifestyle changes?

The timeline for improvement can vary. Some people notice minor changes, like better focus or recall, within a few weeks of making adjustments like improving sleep or reducing stress. However, substantial changes may take longer. Consistency is key to lasting benefits.

Q3: How do I know if I need a memory test?

If you experience persistent memory problems, such as forgetting names and appointments or having difficulty completing tasks you once found easy, it may be worth scheduling a memory test. Early detection of memory issues can help address potential underlying causes before they become more severe.

Sources

1. National Institute on Aging, Cognitive health and older adults
2. National Institute of Neurological Disorders and Stroke, Brain basics: Understanding Sleep, February 2025
3. Mayo Clinic, The power of neuroplasticity: How your brain adapts and grows as you age, April 2024

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