7 Super Smart Strategies to Help You Improve Your Memory

Brain-strengthening ways to remember what you forgot.

By
Published September 18, 2025
illustration of brain with items related to memory health
Rose Wong

I’ve lived in the same apartment building and ridden in the elevator with some of my neighbors for over 20 years. We’ve watched each other’s children grow up, shared pictures of their weddings and grandchildren and helped each other through illnesses. And yet, I can’t remember any of their names. After decades of sharing the intimate details of our lives, I’m too embarrassed to ask. Besides, I’d probably just forget them again. (I have trouble remembering the names of people I met 10 minutes ago.)

This isn’t the only instance of my forgetfulness. I once interviewed a noted surgeon for an article on breast disease and forgot the word for "mammogram.” I had to do some serious dancing, along the lines of, “You know that test that …” And I’m a health writer!

Concerned about my brain warps, I asked a friend who is a nurse about these lapses. She assured me that these types of instances were normal as we get older. (There are numerous potential causes, which I’ll get into.) “If you walk into your kitchen and forget why you’re there, that’s okay,” she told me. “If you walk in and don’t know it’s your kitchen, it’s time to see your doctor.”

Regardless of the circumstances, it’s always important to see your doctor if you are concerned about memory loss. While misplacing items or forgetting names is common, signs that there might be more serious underlying conditions include having to repeat questions in a short amount of time, difficulty performing routine tasks (like cooking or managing bills) and getting lost in familiar places.

Why, oh why, am I forgetting so much?

Our brains undergo natural changes as we age, including the shrinking of the hippocampus, which is central to memory. For women, hormonal changes post-menopause may also play a role. Loss of estrogen, which has been shown to influence brain function, can negatively impact memory — as if hot flashes weren’t enough. Stress and anxiety are also key culprits.

If your mind is in knots, spinning worst-case scenarios, it can be hard to remember where you put your glasses. (Tip: Look on top of your head first!) I know when I’m distracted or worried, I tend to lose things. Poor or disrupted sleep (I’m raising my hand for this one, too), which is more common as we get older, can impair memory and lead to forgetfulness. Certain medications, even antihistamines, can affect cognition. Be sure to go over all the meds you’re taking (prescription and over-the-counter) with your doctor.

You can help improve your memory.

Luckily, there are easy, proven and free ways to help boost your memory and decrease forgetfulness. None require supplements, just a little effort.

1. Exercise your body.

Being active — whether it’s a daily walk, a class at your community center or even chair yoga — can help improve blood flow to the brain and may even be linked to the growth of new brain cells, particularly in the hippocampus. Aerobic exercise, which gets your heart rate up, may even increase the size of the hippocampus in older adults, improving memory and cognition. Check with your doctor before starting any new exercise program, and then find something you love doing. (It's an added bonus if you do it with friends!)

2. And exercise your mind.

Learning a new skill, doing puzzles or engaging in creative hobbies can help boost your brain power. The ACTIVE study (Advanced Cognitive Training for Independent and Vital Elderly) showed that cognitive training improved memory and thinking skills even 10 years later and may increase the chances of independent living as we get older.

One fancy word for this is “neuroplasticity,” which refers to the way the neurons in your brain form fresh, strong connections when you learn something new. In other words, “what gets fired, gets wired.” Basically, your brain will end up working faster and better when it’s challenged with new skills. Best of all, there’s no age limit to neuroplasticity. Here’s a quick description of the process. And hey, you’ll be learning as you read about how brains keep changing as we age. In the meantime, I’m a big fan of word games.

3. Eat a brain-healthy diet.

The Mediterranean Diet and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets, which are rich in fruits, vegetables, whole grains, fish and healthy fats like olive oil, are associated with a lowered risk of Alzheimer’s disease, slower cognitive decline and better memory, according to the Mayo Clinic. Not only that, they may also improve heart health. EatingWell has 20 easy MIND diet recipes here.

3. Prioritize sleep.

Studies have shown that not getting enough sleep (aim for seven hours) or consistently getting less than six hours per night in mid-to-late life can increase the risk of dementia by 30 percent. Personally, I’m trying hard not to lie awake worrying about that, but instead working to get better about sleep hygiene, including no screen time after 9 p.m. When willpower lags, I leave my phone across the room so I won’t keep scrolling.

5. Stay connected.

Loneliness can have a huge impact on physical and mental health. In fact, social isolation, infrequent contacts with other people and low levels of community involvement (with senior centers, faith groups, book clubs) may help increase the risk of cognitive decline and dementia. I’m not saying you have to become a social butterfly. Just make sure you stay connected with friends, family and volunteer groups as social interaction is good on all fronts. Not only does community make us feel better, it gives us bonus years, as studies have found, like this Harvard review, which said that “even a little socializing is linked to longevity."

6. Manage stress.

Stress is a killer, accelerating the risk of stroke and heart disease, and we need to learn how to manage this. Practicing mindfulness, as in being present in the present, may improve memory and overall brain function as we get older. Interestingly, this is not tied to one specific technique or practice. I prefer guided meditations (there are a lot available for free online) and often start my day with a 10-minute track, or simply taking a ‘mindful walk’ during which you concentrate on how your foot feels hitting the ground or how the air feels on your skin.

It’s all about training your body and mind to fully experience the present moment, and not get tossed back into past troubles or hurled forward into imaginary woes that lie ahead.

7. Naming names.

My personal Achilles heel is difficulty remembering names, but the following tips have been helping me. Part of the reason I don’t remember names is that I’m not listening carefully enough in the first place. Experts recommend slowing down and really focusing when someone introduces themselves. They suggest maintaining eye contact and repeating their name immediately, along the lines of “Nice to meet you, Sarah.”

Another trick is to use the name repeatedly during the conversation, but honestly, I felt like a used car salesman when I tried it. (No judgment if it works for you.) Here’s a trick that I’ve been using with greater success: Create a mental link between the person’s name and something familiar.

You could use alliteration: For example, A is for Anna and Alabama, or a visual image. I recently went to a salon, and the woman who washed my hair was named Ray, with lovely ginger hair. In my mind, I repeated “Ray, red hair” a few times. Shockingly, I remembered her name the next time I went to the salon. Of course, there’s always the old-school tip of writing it down as soon as you get home. As long as you remember where your pad and pen are.

Do you ever worry about your memory? Let us know in the comments below.

Emily Listfield is the author of seven novels and writes frequently about health, fitness, beauty and women’s issues. She can found at emilylistfield.com. Follow her on Instagram at @emilylistfield and Facebook at Emily Listfield.