Feel like your memory isn’t what it was? Here are some simple tips on how to flex your brain muscles
Feel like your memory isn’t what it was? Does it feel harder to remember new names and details? Perhaps you struggle at work to recall top lines in a presentation or pitch? It might be time to flex your brain muscles.
Here, experts share some of the most efficient, science-backed ways to boost your memory.
If you’ve got half an hour, a walk is better than a sudoku
“Physical exercise is the one thing that we know not only helps physical and mental health, but also improves memory and cognition across the lifespan,” says Vanessa M Loaiza, assistant professor of psychology at Colorado State University. “Whether you’re a younger or older person, doing aerobic physical activities that get your heart pumping (whatever that looks like for the individual, it doesn’t have to be running a marathon!).”
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A 2024 study by University College London found a 30-minute walk boosts your memory for 24 hours. In the study, people aged between 50 and 83 who did 30 minutes of moderate to vigorous physical activity – such as walking or dancing – performed better in memory tests a day later.
She says the evidence for exercise is much stronger than it is for brain training puzzles and games. “People often think they’re good for memory and cognition, but the evidence there is rather weak. Basically, what happens is if you do a lot of Sudoku, you get really good at Sudoku, but it doesn’t necessarily help you find your keys faster or stave off dementia. I always say that if people enjoy those games, of course have fun, but don’t pay for anything that preys on fears of ageing and unfounded claims about warding off dementia. If you have a spare half hour, go for a walk instead.”
Engaging in regular exercise stimulates blood flow to the brain, promoting the growth of new neural connections, adds Natalie Mackenzie, cognition and brain injury specialist. “Aerobic activities such as brisk walking and cycling boost brain-derived neurotrophic factor (BDNF), a key protein for long-term memory formation. Even simple routines like a daily walk can help you recall names, appointments, or work tasks more easily. I like to habit stack and take a walk with a podcast for learning or a recording of a presentation I am giving to learn on the go,” she says.
Simple routines like a daily walk can help you recall names, appointments, or work tasks more easily (Photo: PA)
Try to remember routes without maps
When it comes to learning new information, testing yourself is important, explains Loaiza. “Even though people often do not like tests, testing your knowledge and memory is akin to ‘practising’ that retrieval,” she explains. “So, rather than passively reading information, try to also cover it up or make flashcards to test yourself on it to really improve your learning.”
Mackenzie agrees. “It’s common to review notes or re-read information when trying to remember important details from work, school, or daily routines. However, research consistently shows that retrieval practice, that is purposefully recalling information without cues, is much more effective for building long-term memory,” she says.
So if preparing for a presentation, memorising passwords, or remembering directions, challenge yourself to recall it from memory. If travelling somewhere you haven’t been to in a while, try and get there without a sat nav. “Studies support that these active recall efforts help us retain and access information more reliably in real-life situations. Every time you force yourself to retrieve a memory, you alter it. The struggle to recall strengthens the synaptic connections associated with that memory, strengthening the reconsolidation, making it easier to retrieve in the future.”
Remember names by adding meaning
Make new information meaningfully relevant, by connecting it to yourself and your own knowledge, suggests Loaiza. “For example, learning names of new acquaintances is very challenging for everyone, but you’re more likely to remember that new information by elaborating on it, such as making connections between this new friend’s name and other people you know by the same name.”
When you meet someone new, notice a distinctive physical feature or memorable attribute of theirs, and consciously associate their name with it so you can recall it more easily in future.
Similarly, you can use the ‘Memory Palace’ technique to try and remember information such as a shopping list, to do list, or when playing a memory based game with friends. Visualise a familiar route, such as the hallway of your home. Identify five distinct “stations” along this path (e.g., the front door, the coat rack, the mirror, the rug, a handbag) and mentally place the items to remember at a station. Make the images bizarre or exaggerated. This approach uses your brain’s strong navigation skills, explains Mackenzie. “Studies show the hippocampus (the key memory centre) is highly responsive to spatial learning. By mentally placing items you need to remember at different spots in a familiar location, like your home or daily commute, you can retrieve details much more reliably.”
Feeling foggy? Drink more water
The brain is around 75 per cent water and is highly sensitive to dehydration, points out Mackenzie. “Even mild dehydration can impair attention, working memory, and mood. Research indicates that proper hydration helps the brain communicate faster and retain information more effectively. Make a habit of drinking water throughout the day to keep your cognitive functions sharp.”
Get seven to nine hours quality sleep each night
If you want to really improve your memory, targeted exercises should only be considered alongside lifestyle habits that support overall cognitive health in the short and long term, like getting regular exercise and enough sleep, and socialising frequently according to Mackenzie.
“I cannot stress enough the importance of sleep for not just memory, but overall cognitive health,” says Mackenzie. “Memory consolidation, that is the process of transferring new information into lasting memory, occurs primarily during sleep. Whilst we sleep the brain is filtering, encoding and storing memories, if we don’t give it adequate time or attention it simply can’t do the job.
“Numerous studies show that adults who achieve seven to nine hours of quality rest each night perform better on recall tests, learn new skills faster, and recover from mental fatigue more efficiently. Lacking sleep, on the other hand, weakens both short and long-term memory performance and impacts brain health long term due to the brain’s lack of opportunity for filtering out debris and plaques.”