How To Improve Your Memory Right Now: 19 Science-Backed Methods

In this new article you’ll learn how to improve your memory.

Forgetting names? Left your phone in the cab? Forgot your grocery list? The thing is, you are not alone. Everyone loses track with time. We feel that as we age, our minds and memories don’t work like they used to while we were young. This is not true and there are many ways by which you can improve your memory power.

The choices we make in our life and whether we use memory boosting techniques in our daily life makes a great impact on the overall health of our brain function as well as memory capability to remember both old as well as new information.

It is very well known that the way we live in the modern lifestyle, it plays a significant role in contributing to cognitive decline. This is why exposure to chemicals, lack of sleep, poor diet, toxins, stress and much more can actually be a huge problem for your brain to function properly. The opposite side of this is true, that is, a healthy lifestyle supports the health of your brain and even encourages it to grow new neurons. This process of growing neurons is known as neurogenesis.

You must try out the following 19 tips in order to improve your memory power.

How To Improve Your Memory

1. Memorable Images

Relating a picture to an event or item is a great way to improve memory. As they say, a picture is worth a thousand words, and by turning a list of words into images will help you recall things much easier. Visualization and Association, as this process is often called, relates to the fact that most people remember images better than verbal or written information.

An example of Visualization and Association: You need to pick up bread and milk after work. Bread rhymes with bed and so you visualize a cow eating a sandwich in bed. When you stop at the store you immediately think of the cow chowing down on a sandwich in bed. This in turn, reminds you to purchase bread and milk.

This form of memory improvement is based on these 3 basic principles;

  • Images are easy to remember
  • Images help you focus
  • Reviewing your images reinforces your memory

Using the visualization technique is in many ways fun and in time will become second nature to you.

2. Exercise the Body

We all know exercise is good for our physical condition and wellbeing. In addition, to our physical health, exercise enhances our brain chemicals and protects brain cells. Physical exercise increases oxygen to your brain and can reduce the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease.

Research suggests that physical exercise improves circulation and wards off memory loss that comes with aging. Exercise makes you more alert and relaxed and allows you to take better mental pictures. As little as 10 minutes of some form of exercise everyday could greatly improve your memory and make you feel better too. Find an exercise that you enjoy and stick to it on a regular basis. Your body and brain will thank you.

3. Sleep On It

Our society today has become a 24/7 world. It seems there’s so much to do and so little time to get it done. This mindset often results in sleep deprivation. When you’re sleep deprived, your brain can’t operate properly. Many thinking skills such as creativity, problem-solving and critical thinking can be compromised due to lack of sleep.

Our brain needs sleep to carry out important mental organization. During deep sleep, the brain generates slow brain waves that carry our memories of the day from short-term storage to long-term storage. Without a good night sleep we may lose important thoughts.

Sleep also helps rejuvenate us and makes us feel better. When we feel better our minds function better. Our bodies will tell us how much sleep we need, so listen and get the sleep you need.

4. Brain-boosting Benefits of Meditation

Meditation has been shown to improve focus and concentration. In addition, it helps with creativity, learning and reasoning. All of which are aids in improving memory. Now don’t think you have to sit on a mat for hours to achieve success in meditation. Meditation is more about relaxing your brain.

Go sit outside in a park during lunch or just sit back and close your eyes for a few minutes. These are examples of meditation techniques. There are meditation aids like cd’s and music that can also help. Unclutter your mind and improve your memory through meditation.

5. Switch your Breathing Pattern to Slower and Deeper

Everyone breaths and most people don’t really think about it. However, people develop bad breathing habits. Their breathing is often very shallow and they do not exhale long enough to get rid of carbon dioxide. Meditation and yoga are popular because they are breathing exercises that assist in concentration.

Proper and improper breathing have a significant effect on memory. More oxygen in the blood will boost most mental functions, especially the memory. By taking deep breaths, an individual will have an overall relaxing effect which benefits memorization.

Deep breathing exercises may seem odd at first but once you get the hang of it, proper breathing will become routine and you won’t even think about it. Accomplishing this simple exercise will benefit you in more ways than just memory. Start right now and take a few deep breaths and see if it makes you feel better. I bet it does.

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6. Organize your Life

Organization is an important component of obtaining a good memory. If you reduce clutter at home or work the results will keep you focused on more important things. Also, consider placing notes in various spots to help remind you of things you often forget. Bathroom mirror, refrigerator, and car dashboard are good examples of places to put little reminders.

Smart phones have many organizational aps to aid in memory during a busy day. Organization will not only help with memory enhancement but will also make you feel good about yourself and all your stuff.

7. Benefits of Green Tea

Green tea is popular among people for its various health benefits. In addition to losing weight and lowering of blood cholesterol it is known to enhance cellular mechanisms inside your brain. It is easily available throughout the world and is one of the most popular beverages today. It helps reduce depression and is known to delay the onset of Alzheimer’s disease.

Green tea contains polyphenols and antioxidants which protect the brain cells from any free radicals. It slows down the ageing of the brain and increases alertness. New benefits of green tea are discovered every day. This is definitely a drink everyone should consume on a daily basis. Pick up a cup of green tea and help enhance brain.

8. Drink Wine / Grape Juice

You would think that drinking wine blurs your memory or makes you forget, but it can actually boost your memory. A study has found that red wine or even grape juice if consumed in moderation enhances one’s memory. This is due to the presence of polyphenols in grapes.

Polyphenols are a kind of antioxidant that reduces the risk of Alzheimer’s disease and makes a brain healthier. The red color of wine and the blue pigment in grapes is the result of polyphenols. Next time you buy red wine or grapes go for the darkest one, they will contain the most polyphenols and will give you the most brain boosting benefit.

9. Memory Vitamins

There are many vitamins that can benefit your brain. The three leaders in memory aid are; Vitamin Bs, Antioxidants, and Omega Fatty Acids. These have been proven to help in brain power.

B vitamins create a protective shield for brain neurons. They break down homocysteine, an amino acid that is toxic to nerve cells. These vitamins aid in the production of red blood cells, which carry oxygen to the brain.

Antioxidants like Vitamin C, E, and beta carotene are important vitamins for memory. Antioxidants protect your brain by breaking down free radicals. Free radicals can be found in the bloodstream and impair the functioning of the neurons in your brain. Antioxidants prevent damage to the basic brain structures and should be taken daily.

Omega Fatty Acids are fat molecules that enhance memory and brain function. The media reports so much about bad fats, but the Omega-3 fatty acids are good fats. These fats help protect the brain. They guard against inflammation and high cholesterol.

Of course, in most instances you want to consult with your doctor, but memory vitamins can enhance brain function.

10. Give your Brain a Workout

Your brain is like a muscle in many ways. Give it a workout and it gets stronger. Mind games are great for the brain. Begin by trying something simple like remembering your grocery list or a few phone numbers. Advance your training by using mind games online, on your phone or in print.

Playing games frequently will result in a sharper more engaged mind. Play solo or play with family and friends. Along with enhancing your mind you may also improve some relationships or find new ones. Giving your brain a workout can be good for you and good for others.

11. Play Video Games

Believe it or not, a great way to improve memory and help the mind is to simply play your favorite video games. Let’s face it, video games engage the mind and help keep the memory sharp. Statistics show that 95% of children who play video games are smarter than the children who don’t play video games. You will find it quite nice to try out a couple of games and see what happens. Playing a video game for just a single hour can help the mind with your memory in many ways. Play with your family and enjoy time together. Just try not to get addicted.

12. Memory Through Association

Another good way to increase memory is through associa on. Associa on is basically linking an idea or thought to something you are already familiar with. If you want to remember a name of someone you just met, use a funny rhyme. Example; Larry is harry, Cindy is windy, etc. These li le associa ons will kick in the next me you meet the individual. Other techniques like linking where you met the person are also helpful.

Associa on can be used for many memory boos ng areas of your life. To remember a grocery list, picture the various items needed in an unusual se ng in your mind. Make up a song about the items. You get the idea.

It’s the task of linking memory jol ng items to one another that will enhance recall. Again, practice makes perfect. To develop this skill, do it over and over again.

13. Repeat Information

Repetition is a tactic that is used to remember facts, lists, rules, and procedures. Repetition can be done in writing, verbally, or mentally. Recent studies state the most effective method is verbal repetition. Verbal repetition involves both auditory and vocal senses. Repeating information out loud over and over will result in a more accurate recall of the data. College students often use this procedure to study.

If you need to remember something, repeat it over and over again. Say it to yourself three times straight. Repeat it to yourself an hour later. Try writing things down as well, and then come back to them later. Repetition is a very powerful form of memory recall.

SEE ALSO: How To Find Inner Peace: 17 Things You Can Start Doing Today

14. Elaborate and Rehearse

This memory generating technique is drawn from the theatrical world. When preparing for a role or part actors will rehearse over and over again to get it perfect. When they first begin the memory process they will overelaborate there character. This process helps them to quickly retain lines of a play or script and understand the character. Anyone can use this same technique when preparing for an activity where they must recall a great deal of information. This memory improvement tip can be fun and break you out of a rut.

15. Teach New Concepts

If you want to learn or remember more about a topic – teach it. Teaching requires you to be prepared and research what you are teaching. In addition, in many cases students will teach you something about the subject that you did not know. Teaching keeps you on your toes and your mind sharp. Students can be very inquisitive and require you to know what you’re talking about. Your brain is forced to recall information randomly or based on notes. Being organized and prepared is the key her.

16. Listen and Engage

As a student, listening and being engaged in class will improve your memory of a particular subject. The same goes for office meetings and family relations. You can’t remember something if you never learned it. You can’t learn something if you don’t pay attention. In many instances, listening quietly and engaging when asked will keep your mind focused. It takes eight seconds of focus to process a piece of information into your memory. You will retain much more when you listen and engage.

17. Flash Cards

Memorizing math tables or musical notes were some of our first use of flash cards during childhood. Flash cards are a form of picture taking for our brain. When we look at a card over and over it forms a picture in the brain. To recall the information we quickly remember the image.

Adults and college students use this same activity, when giving a speech or studying for a major test. Sticky notes on the refrigerator or mirror in the bathroom can be a form of flash cards for memory management. Don’t forget you could also use a cleaver app on your smart phone as flash card memory.

Flash cards can be useful at all stages of age in life. They are a simple, easy, yet an important tool in improving memory.

18. Rhymes and Songs

Remember when Christopher Columbus discovered America? “Columbus sailed the ocean blue in 1492”. Rhymes are short little verses that help us remember important facts. This form of improving your memory is easy and fun. Take anything you need to remember and make a rhyme out of it. Another example; “I left my keys for my CAR on the kitchen BAR”.

Song memories are also easy to create when you want to jog your memory. Songs don’t need to rhyme. You just need a catchy tune. Use a popular children’s song or a number one hit song and put your words to music. Sing it over a couple of times to get it in your head. Repeat the song on occasion to remind you of the fact or event you want to remember. Remembering your favorite song seems easy and remembering other things can be just as easy when you put them to song.

19. Sense Memory

Sensory stimuli can trigger memories. A smell, a sound, a picture can all trigger a specific memory. In fact, the five senses (sight, smell, touch, hearing, and taste) can play a significant role in the process of making, storing, and retrieving memories.

Smell is a strong evocore of memory, mainly because the olfactory bulb (the structure involved in perception of odor) is located right next to the part of the brain that handles memory storage. So, people tend to create strong links between smells and particular memories. Grandmother’s house, food, perfume, etc. usually have a memory attached to them. Smell is such a strong sense that marketers use it to recall memories and encourage people to buy things.

The senses of sight, touch, hearing, and taste also play a role in sense memory. As a child you probably burned your finger. When you are at a stove, you know not to touch hot things. A song comes on the radio that reminds you of your first love. A movie reminds you of a happy time or a taste can remind you of an event you were at.

Senses are strong memory aids and can be used to your advantage. When you want to retrieve a memory, tap into your senses to help in your recollection.


Memory is a wonderful thing. Losing your memory is a sad thing. These tips and tools can help you retain and restore your memory for years to come. Try a different one each day and see if it works for you. Keep this article handy so that you can refer to these memory aids when needed. Challenge yourself to improve your memory.

If you are a student, these forms of memory management and retrieval may actual help you improve your grades. Obviously, there are no guarantees, but put a few into practice and see if it benefits you in school.

There are more discoveries about our brain and how it works every day. Keep your brain active and healthy. Again, all of these may not be of use to you, but they all will Improve Memory.

Przemkas Mosky
Przemkas Mosky started Perfect 24 Hours in 2017. He is a Personal Productivity Specialist, blogger and entrepreneur. He also works as a coach assisting people to increase their motivation, social skills or leadership abilities. Read more here