9 Proven Exercises To Improve Memory That Actually Work

Memory is like a powerful database in our brains that not only stores information but also shapes us into the individuals we are. From successfully passing exams in school to advancing in our careers due to additional knowledge, to recalling important life events, a good memory is crucial. But how can we effectively improve memory and keep it in the best possible condition?

It seems that due to the general everyday pressure, memory quickly becomes overloaded and not as sharp. However, the good news is that there are simple yet effective exercises that we can use daily to strengthen and improve memory.

Do memory improvement exercises really work?

As we know, memory is the process of absorbing and processing everyday information in the brain. Not all information is equally important to be stored in our brains. We distinguish between short-term and long-term memory. Short-term memory is crucial for simple tasks. For example, where you put your phone before going to the bathroom. Since you don’t need to store this information long-term, the brain soon discards it. In contrast, long-term memory involves information that we need to use daily, such as what we learn in school or at work.

Researchers claim that memory is like a muscle that can be improved with regular mental exercise and a healthy lifestyle. But this requires consistency, paying attention to memory-strengthening exercises, and making daily decisions about a healthy lifestyle.

In 2019, a large-scale study involving nearly 200,000 adults around the age of 60 was conducted. It found that people who live a healthy lifestyle have a significantly lower chance of developing dementia over the next eight years, even if they are genetically more at risk. But what about the role of mental activity? Doctors today often advise older adults to engage in mentally stimulating activities to reduce the risk of dementia.

A lot of research has been conducted on this topic. One such study, led by Dr. Frederick W. Unverzagt, a professor of psychiatry at Indiana University School of Medicine, showed that participants who completed a cognitive training program showed benefits even 10 years later. Those who engaged in mental exercises developed dementia later compared to those who did not perform this type of training. The results of the study clearly indicate that regular mental exercise can contribute to long-term brain health.

Easy Brain Exercises to Improve Your Memory

1. Meditation

There is a growing body of scientific research on the benefits of meditation. Studies show that meditation has a positive effect on many cognitive functions, such as concentration, memory, and learning. According to the National Center for Complementary and Integrative Health, meditation also benefits the brain by slowing brain aging and increasing the ability to process information.

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Yet another study suggests that people with mild Alzheimer’s disease who did 30 minutes of guided meditation daily for 6 months showed later degeneration in key brain regions than people who did not. So devote at least 5-10 minutes to meditation every day, not only will you improve your memory, but you will soon discover other positive effects.

2. Physical activity

Regular physical activity not only improves the circulation and efficiency of the body, but also the brain. A scientific study published in Preventive Medicine in 2020 found that cognitive decline is twice as high in inactive people compared to more active people. Regular activity also stimulates brain cell growth and neurotransmitter production, which improves memory.

So try to incorporate some physical activity into your day, it could be dancing, walking, using the stairs, doing some squats while watching TV, fitness, and the like.

3. Ensure quality sleep

Sleep is one of the most important factors for maintaining and improving memory. During sleep, our brains consolidate the information we have acquired throughout the day, making quality sleep crucial. If you can afford a short nap during the day, take it without guilt—research shows that even a brief rest can significantly enhance your ability to remember.

In one study, participants were given illustrated cards to memorize. After memorizing, they had a 40-minute break, during which one group fell asleep while the other stayed awake. The results showed that the group that took a nap performed better on the memory test than those who remained awake. This confirms how important rest is for consolidating new information.

If you have trouble sleeping, try to eliminate any disturbances that wake you up at night. Create a calm sleep environment and establish a routine that will help you fall asleep more easily and stay asleep. Getting enough sleep will help your memory function at its highest level.

4. Exercise your brain

Just as the body needs physical exercise to stay in good shape, the brain also requires regular mental workouts to remain sharp and flexible. An active brain stimulates the development of new neural pathways, which are crucial for improving memory. You can exercise your brain in fun and interesting ways.

Here are some tips on how to stimulate brain activity daily:

• Puzzles, such as jigsaw puzzles and Rubik’s cubes, require concentration and logical thinking.
• There are numerous apps with brain games that you can download to your phone, allowing you to practice memory anytime, anywhere.
• Sudoku, the classic Japanese number puzzle, is excellent for strengthening logical thinking and attention.
• Regularly solving crosswords can increase your vocabulary, improve your ability to find connections and keep your mind active.
• Challenge yourself with a math problem and try solving it without a calculator. This will awaken your analytical skills.
• Try learning to play a new instrument. Music not only stimulates creativity but also strengthens connections between different parts of the brain.
• Try eating a meal or performing a simple task with the opposite hand from the one you usually use.
• Playing games like chess, Monopoly, or card games requires strategy, planning, and monitoring, all of which contribute to maintaining cognitive sharpness.
• Learn the basics of a new language or regularly use newly learned words. This greatly stimulates brain function and improves memory.
• Instead of typing on a computer, try keeping a physical journal or taking notes by hand. Writing by hand requires greater concentration.

Each of these activities stimulates different aspects of brain function and strengthens your memory. Exercising your brain is not only beneficial but can also be incredibly fun!

5. Practice concentration

Transferring knowledge from short-term to long-term memory requires complete concentration. When we are learning or trying to remember specific information, we need to be fully focused and present. If our mind wanders, the likelihood of embedding new knowledge into long-term memory decreases significantly.

Mind-Boosting Exercises To Improve Focus And Concentration

To improve concentration, try the following exercises:

• Pomodoro Technique: Break your work into 25-minute intervals, called “pomodoros,” during which you focus on just one task. Take a 5-minute break after each interval. After four “pomodoros,” take a longer break (15–30 minutes).
• Mindfulness Meditation: Daily meditation, even if it lasts just 5–10 minutes, can significantly improve your ability to concentrate. Focusing on your breath and observing thoughts as they come and go helps you stay present and focused.
• Focused Reading: When reading a book or study material, immerse yourself fully in the content. Try to imagine that you are part of the story or concept you are reading. This mental visualization will deepen your understanding and memory.
• Create a Concentration-Friendly Environment: Turn off your phone or put it out of reach, reduce background noise, and ensure you have a tidy workspace. Fewer distractions mean greater focus.
• Simple Concentration Exercises: There are simple exercises you can do anywhere to improve concentration. For example, try counting backward from 100 to 1, or imagine a specific object and try to describe it in detail in your mind. These exercises will help your brain focus better on tasks.
• Set Clear Goals Before Starting a Task: Knowing what you want to achieve will help you stay focused and motivated. When the goal is reached, reward yourself, which will further boost your concentration.

Practicing concentration requires discipline and persistence, but the rewards are immense. Over time, you will notice that you can store information better in your long-term memory and use it more effectively when needed.

6. Use mnemonics

One of the useful exercises for improving memory is the use of mnemonics, as they can help you remember information such as words, numbers, dates, or even concepts more easily. Mnemonics involve simple tricks that make it easier to recall information from memory. Here are some of the most popular mnemonic techniques:

• Method of Loci: With this technique, you remember information by associating it with specific locations or points in an imagined space, such as a walk through your home or a familiar environment. When you need to recall certain information, simply visualize this space and remember where you “stored” the information. This is an excellent technique for memorizing lists or sequences.
• Linking Method: This method involves creating associations between the information you want to remember and words or images that you already know well. For example, if you want to remember someone’s name, you can associate it with something that reminds you of that name. These connections help you recall information more quickly when you need it.
• Acronym Method: With this technique, you create an acronym or abbreviation from the first letters of the words you want to remember. Each letter in the acronym represents one of the words or concepts. For example, “HOMES” is often used in schools to remember the names of the Great Lakes in North America: Huron, Ontario, Michigan, Erie, and Superior. This approach allows you to quickly recall key information.
• Rhymes and Songs Method: Music and rhymes are easily remembered by our brains. If you want to memorize information, try putting it into a rhyme or short song. For example, “Thirty days hath September, April, June, and November…” is a classic example of a mnemonic used to remember the number of days in the months.
• Numbering Method: This technique involves converting information into numerical forms or sequences. For instance, if you want to remember a specific list, you can associate each item with a number that has meaning to you. This makes it easier to recall the sequence or important elements.
• Story Method: Stories are a great way to remember information as they naturally link it into a logical sequence. If you need to remember multiple items, combine them into a story that connects all the key points. For example, if you want to remember a shopping list, you could create a story about how each item enters your kitchen.
• Color and Visualization Method: Visualization is a powerful tool, especially when it involves colors. Use different colors to highlight important information or visualize vivid images that represent what you want to remember. Colorful connections help imprint the information more effectively into your memory.
• Multi-sensory Method: For even better results, engage multiple senses simultaneously. For example, when studying, try to see, hear, and write down the information. This approach activates more parts of the brain, increasing the likelihood that you will remember the information permanently.

7. Coping with stress

Stress is a powerful factor that can significantly impact our memory, even if it doesn’t directly harm the brain. Since stress is often unavoidable in today’s world, it is crucial to develop strategies for coping with stress and reducing its impact on our memory.

How does stress affect memory?

During moments of anxiety and stress, we may often feel that our short-term memory fails us, leading to confusion. This can manifest as difficulty managing everyday tasks, such as finding keys, glasses, or even forgetting names. When we are under pressure, our mind operates in “fight or flight” mode, which consequently reduces our ability to think clearly.

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Not only do we become confused in stressful situations, but we also experience trouble recalling information. This means that memories stored before the stressful situation can become less accessible or even fade away, leading to frustration and additional stress.

Paradoxically, stress often contributes to better retention of memories related to the stressful events themselves. This might explain why people remember stressful situations and experiences so vividly, even when they would prefer to forget them. Such memories are often strongly associated with emotions and can create fears that are difficult to overcome.

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How can you effectively cope with stress?

To reduce the impact of stress on your memory, create a personal list of techniques that help you deal with daily pressures and stress. You might try the following techniques:

• Practice deep breathing: This can help reduce stress and improve concentration. Try the 4-7-8 technique: inhale through your nose for 4 seconds, hold your breath for 7 seconds, then slowly exhale through your mouth for 8 seconds.
• Exercise: Physical activity releases endorphins, which are natural stress relievers. Daily physical activities like walking, yoga, or swimming can significantly reduce stress and improve brain function. Choose an activity that you enjoy the most.
• Meditation: Regular meditation can help reduce stress and improve your ability to stay focused.
• Spend time with loved ones: Talk to friends or family, disconnect from daily worries and pressures, and seek advice.
• Eat a brain-healthy diet: Foods rich in omega-3 fatty acids, antioxidants, and vitamins, such as B vitamins, help protect the brain from stress and support cognitive functions.
• Try other techniques: Progressive muscle relaxation, visualization, and the use of aromatherapy can also be beneficial.

8. Boost your memory through socialization

Spending time with others, whether with family, friends, or new acquaintances, stimulates the brain in various ways, positively impacting your cognitive abilities.

Why is social interaction important for memory?

When you engage in conversations and discussions, your brain actively processes information, forms new connections, and recalls old memories. Talking with others encourages you to think, analyze, and express ideas, all of which contribute to better brain function. Every conversation is an opportunity to strengthen your memory as you work to understand others and formulate your own responses.

Social interactions also provide emotional support, which is crucial for mental health. Reducing stress and increasing the sense of connection positively influence your memory retention.

When you share your stories and listen to others’ stories, you activate your long-term memory. Recounting past experiences helps reinforce memories and keeps them fresh.

Social interactions often provide opportunities to learn new things. Whether it’s exchanging opinions about books, movies, events, or news, you are constantly stimulating your brain to think and remember new information.

9. A diet that enhances memory

Diet plays a crucial role in maintaining and improving cognitive functions, including memory. Particularly important is a diet rich in vitamins C, A, E, and D, minerals, fiber, and omega-3 fatty acids. These nutrients help protect the brain from damage, enhance nervous system function, and promote the growth of new brain cells.

Foods that support brain function:

• Fish: Fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for brain function. Omega-3s improve memory and cognitive abilities and reduce the risk of cognitive decline.
• Dark Leafy Vegetables: Vegetables like broccoli, kale, and Brussels sprouts are full of antioxidants, vitamins, and fiber. Antioxidants help reduce oxidative stress, which can damage brain cells, while fiber improves digestion and overall health.
• Spinach: Spinach is rich in vitamin K, lutein, and folic acid, which are associated with improved memory and concentration. It also helps reduce the risk of developing neurodegenerative diseases.
• Onions: Onions are packed with antioxidants and sulfur compounds that protect the brain from damage caused by free radicals. Regular consumption of onions can enhance cognitive functions and help manage stress.
• Berries: Berries and other fruits are excellent sources of vitamin C, antioxidants, and flavonoids that support brain function and improve memory. Regular consumption of berries can help maintain mental sharpness even with age.