March 11, 2025
Tips to improve memory and help remember names and what we were just talking about.
According to American neuroscientist Charan Ranganath. “Episodic memory declines as we get older,” he says. “It leads us increasingly to experience the frustration of misplaced keys, forgotten names and baffled moments when we forget what we were just talking about.”
But we shouldn’t get too frustrated. As Ranganath writes in his new book, Why We Remember: “The reality is we are designed to forget.” Memory is incomplete, inaccurate and gets worse as we get older. Each time we delve into the chaotic filing system of the neocortex — the densely folded mass of grey tissue that stores memories — we have to flick through a jumble of other memories before we find the one we need. And modern life isn’t helping.
Add in emails, conversations, television, books and social media and we now process an unprecedented quantity of information every day.
So what can we do about it?
The best way to protect and improve memory is by making good lifestyle choices: exercising regularly, limiting stress, eating healthfully, and getting enough sleep. You can also keep the mind agile by learning a foreign language or playing brain training games to improve thinking skills and short-term memory.
Exercise Regularly
Regular aerobic exercise (cardio) appears to boost the size of the hippocampus, the area of the brain involved in verbal memory and learning. Regular exercise can also help you maintain a healthy weight, reduce stress, and sleep better, all of which are related to memory.
Limit Stress
Meditation and mindfulness are also great ways to reduce stress and improve sleep. Meditation has been shown to improve episodic memory, the memory of everyday events.
What you consume
What you put into your body can also affect your memory. Consuming a balanced diet that includes healthy fats and natural sugar (glucose)—and limits saturated fat, refined sugar, and alcohol—may be best for promoting long-term memory function.
Sleep
Sleep is critical, as it plays a role in consolidating of memories. Also, a lack of sleep can impair an individual’s ability to concentrate. Read our post on Insomnia and how to tackle it
Techniques for Retaining Information
Our reliance on technology, storing documents, making lists, using Google, for example, means we don’t remember things as much as we used to.
Try some of these methods.
Chunking
Break down information into smaller, manageable chunks. For example, instead of remembering a long string of numbers, break them into groups (e.g., phone numbers). Or when learning a foreign language, you can list vocabulary words in functional groups such as household items, animals, and occupations.
Mind Mapping
Create a visual map connecting related pieces of information. This helps to see the relationships and hierarchies between different concepts.
Mnemonics
Use mnemonic devices to create associations between new information and something you already know. Acronyms, rhymes, and visualization can be very effective. Another mnemonic device you can use is building a memory palace.
A memory palace is an imaginary place (it can be a house or a familiar venue) where you can store mnemonic images. The idea behind this is you take a journey in your mind to recall the information.
Categorization
Group similar items together. For instance, if you’re learning vocabulary, categorize words by themes like food, emotions, or actions.
Repetition and Spacing
Review information multiple times with increasing intervals between each review session. This is known as spaced repetition. Studies suggest that spaced repetition—spacing out learning over a longer period of time—is a more effective way to memorize information than trying to “cram” a lot of information into your brain over a short period of time.
Association
Connect new information with something familiar. This can involve creating a story or finding a personal connection to the material. Say you want to remember someone’s name is Baker, you are much more likely to do so if you picture the person as a baker. This is why developing a story is a powerful way to retain information.
Visualization
Create mental images of the information you need to remember. This works well for abstract concepts and complex data. This method can be beneficial to visual learners, meaning individuals who better conceptualize information they can see. It’s also a great technique for presenters who can use visuals in their slide deck as retrieval cues.
Aside from being a great memory technique for retaining information, visual cues are also great for boosting spatial memory. Research has shown that visual cues have helped spatial navigation among AD and MCI patients.
Write it down
Researchers have found that writing down information by hand is more effective than typing for learning concepts. Because it takes longer to write by hand, you are naturally forced to be more selective with what you write and focus only on the key information.
If you have to give a speech and want to do so without constantly referring to notes, write it down and it’s then easier to memorise. You are likely to remember where it was on the page and you can write bullet points so you get the order right.
Say it out aloud
When you need to remember new information, it’s helpful to read it aloud. One study determined that the dual action of speaking and hearing ourselves talk helps get words and phrases into long-term memory.
Engage in active recall
Testing yourself forces you to pull information from your memory. Flashcards are a great way to self-test. Studies show that retrieval practice can greatly enhance recollection than simply restudying materials. This is likely a very effective way to commit things to memory because of the significant extra effort involved.
All of these memory techniques are not only backed up by science, but even memory champions can attest to their efficacy.
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