Enhancing memory is at the core of everything we do—from remembering the last place you left your glasses to recalling what you’ve learned and recreating meaningful moments spent with loved ones. Memory is critical in our everyday lives.
According to Michael Yassa, PhD, Director of the Center for the Neurobiology of Learning and Memory at the University of California, Irvine, “The best rule of thumb is getting help when it starts to interfere with daily life, relationships, or overall well-being,” when it becomes concerning.[1]
Science suggests memory is dynamic, not set in stone. With sufficient practice, habit formation, and lifestyle modifications, you can sharpen your brain, strengthen memory recall, and support memory function as you age.
Here are 7 tips that can be incorporated into your life, supported by neuroscience and lifestyle medicine.
1. Engage in Regular Aerobic Physical Activity
Exercise not only enhances your physical body, but it is also a necessity for your brain.
In a 2022 study conducted by Dr. Bharat Santosh Kumar, participants who regularly engaged in aerobic activity had significant benefits in cognitive performance, including better memory than those who did not.[2]
How to implement it:
-Aim for moderate aerobic activity most days (brisk walking, cycling, jogging).
-When participating in exercise, aim to take part in sessions for a duration that elevates and sustains your heart rate for 20-30 minutes.
-Consider incorporating aerobic exercises that engage coordination and balance, utilizing different circuits of the brain.
-Consider the investment in exercise for your brain’s benefit. You can substitute with short sessions of 10-15 minutes.
2. Eat a Brain-Friendly Diet
What you eat affects your brain health and memory. A diet high in lean proteins, omega-3 fatty acids, and low in added sugar is associated with better memory and a lower risk of cognitive decline.
How to implement it:
-Consider Mediterranean-style food such as fish (with omega-3s), whole grains, lean protein, and plenty of vegetables and fruits.
-Reduce refined sugar and processed foods that may potentially damage memory regions in the brain, such as the hippocampus.
-Stay hydrated; even mild dehydration can impair performance and memory.
-Consider including brain-friendly foods in your meals, and eliminate junk food.
3. Focus on Quality Sleep
Sleep is important for memory consolidation, where short-term memories become long-term memories. Yassa points out that retention of information happens during sleep.
How to implement it:
-Try for approximately 7-9 hours of uninterrupted sleep every night (depending on your individual needs).
-Establish a regular bedtime and wake time, even on the weekends, to support your circadian rhythm.
-Create a sleep-conducive environment. Try to create a dark, quiet, cool sleep environment and limit screen exposure for at least an hour before sleep.
-If you believe you are getting enough sleep but are still waking tired, consider screening for a sleep disorder that may be interfering with your memory.
4. Manage Stress & Calm Your Mind
High levels of stress lead to increased cortisol production, which can be detrimental to the hippocampus, the area in the brain responsible for forming and retrieving memories.
How to implement it:
-Consider practicing mindfulness, meditation, or breathing exercises to reduce your stress level.
-Take frequent short “brain breaks” during your busy, high-stress days to reset your brain.
-Developing social support, like friendships, socializing, and family support, is important to keep you resilient.
-Avoid chronic multitasking; leaving the brain overloaded with information leads to ineffective or no memory formation.
5. Use the Power of the Repeat + Sleep Strategy
Combining learning with sleep is a great way to retain memories. Dr. Bryce Mander, Associate Professor of Psychiatry & Human Behaviour, suggests that learning small amounts every day and sleeping “on it” improves memory.
How to implement it:
-After learning something new (skills, facts, or concepts), review it again later that same day, then once again shortly after waking up.
-Continue to chunk the learning into small bits, then repeat the learning across days, rather than learning it all at once.
-Use spaced-repetition systems (e.g., flash cards, applications, or self-testing) to continue the learning and create better memories over longer times.
-Combine this with sleeping hygiene (sleeping in a quiet, dark, and comfortable environment) for the best chance of getting the memory to consolidate.
6. Challenge Your Brain with New Activities
The brain loves to see and hear new things! Complex actions and learning new skills force the brain to adapt, create new neural pathways, and even improve memory.
How to implement it:
-Learn a new language, instrument, or hobby you have never tried before.
-Solve puzzles and learn new board games, or even strategic games, to engage implicit memory and reasoning.
-Change up familiar routines as a way to force your brain to adapt (e.g., travel to work differently, have the same weekly phone call on a different day or time of the week, or change your day-to-day working pattern).
-Find small “brain challenges” weekly to engage and extend your brain activity or patterns.
7. Establish and Maintain Good Daily Habits & Environment
Small habits and environmental supports relieve the brain of higher-level memory tasks. A disorganized environment or chaotic routine can stress your brain and impact recall function.
How to implement it:
-Develop consistent landing spots for frequently used things (keys, wallet, charger) to minimize “where did I put it” resistance.
-Use a digital or physical calendar, reminders, and checklists for your daily/weekly tasks so you can use your memory for integrating new information.
-Break larger tasks into smaller segments and repeat then rehearse each one so you won’t become overloaded.
-Shape your environment to minimize distractions when you are learning or recalling — a quiet, dedicated place is helpful.
Why does this matter?
Memory is often viewed as a function that simply declines. However, the brain has an ability to change with experience through neuroplasticity. Given the right stimulations, memory retention can improve over the years. The lifestyle habits that you are making today are helping you to establish the base level of memory health for the later years of your life. Research has shown that habits such as physical exercise, a Mediterranean cooking style, adequate sleep, and mental challenge are associated with a reduced risk of cognitive decline over time.
Final Takeaway
Anyone of any age — student, working professional, parent, retiree — can take control of their memory and brain function. Start by picking two or three of the habits listed above that you think would work well for you. Implement one habit for a few weeks until it feels routine before implementing another habit, and at some point, you will realize that your memory is getting sharper, you can learn and recall better, and your brain feels more flexible.
FAQs
Q. Can memory really be improved at any age?
Yes. Neuroscientists report that the brain remains neuroplastic – able to form new neural connections – for a lifetime. A routine of mental stimulation, exercise, and restorative sleep can result in improved memory at any age.
Q.How much sleep do I need to promote better memory?
On average, adults require 7-9 hours of quality sleep. Deep sleep is particularly important for memory consolidation. Less consistent and poor sleep disrupts memory retention and recall.
Q.What foods improve brain memory?
Foods high in omega-3 fatty acids, such as salmon, walnuts, and chia seeds, are high in antioxidants, such as berries, leafy greens, olive oil, and whole grains are good for your brain and, consequently, memory.
Q. Does stress have an impact on memory?
Absolutely. Prolonged stress leads to elevated levels of cortisol, which can damage the brain’s memory center — the hippocampus. Regular exercise, mindfulness, and meditation can help minimize this impact.
Q. How long will it take to start to see benefits to my memory?
Most people will see positive effects in the 4–6 week range with consistent habits — combining healthy patterns of sleep, nutrition, exercise, and mental stimulation in routine form.
(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Senior Health Content Editor)
References
1. Global Desk. Boost your brain: 8 neuroscientist-backed tips to sharpen and improve memory [Internet]. Economic Times. 2025 [cited 2025 Oct 22]. Available from: https://economictimes.indiatimes.com/news/international/us/boost-your-brain-8-neuroscientist-backed-tips-to-sharpen-and-improve-memory/articleshow/124005800.cms?from=mdr
2. Kumar BS, Prakash PK, Thulasi PSR, Apparao P, Swamy G. Older Adults [Internet]. Semanticscholar.org. [cited 2025 Oct 22]. Available from: https://pdfs.semanticscholar.org/1c8f/b690c0e2b8fcc11f868d9c645a516876c53a.pdf