Strategies for Improving Memory

Memory involves the cognitive processes that encode, consolidate, store, and retrieve information in our brain. Encoding is the process of converting information into a format that your brain can store or transmit. Your brain also consolidates that information by strengthening and stabilizing in memory. Then that information is stored to be used later. Finally, your brain must retrieve and bring back that information so that it can be used. 

But why is remembering things so hard sometimes? And what can we do to help ourselves? One simple (not easy) way to improve memory is noticing. Noticing, or being mindful of, moments when you have difficulty with memory is the first step in improvement. 

So what can you do?

• Minimize Distractions: You can’t remember what you don’t pay attention to. Silence notifications and limit multi-tasking to reduce possible distractions.

• Use Mnemonics: Use acronyms, rhymes, or associations to create meaningful mnemonics that can help you recall important information.

• Visual Imagery: Visualizing a mental image or diagram helps make information more memorable.

• Chunking: Break down large amounts of information into smaller pieces that are easier to recall.

• Repetition: Rehearsal and repeated exposure can be especially helpful for long term memory recall.

• Association: Relate new information to previous experiences to create links that improve retention.

• Sleep: A good night’s sleep is important for memory consolidation. Getting enough sleep on a regular basis helps your brain process and store information efficiently.

• Exercise: Research shows that regular exercise is linked to improving many skills, including memory! 

• Mindfulness/Stress reduction: Chronic stress can have a negative impact on memory. Take a walk, read a book, draw, or anything else that helps you relax! 

• Use Multiple Senses: Reading, hearing, and writing information makes it more likely you will be able to remember it later.