How to Increase Memory Power

It’s all too easy to neglect our memories in this digital age, where many of us can easily “Google” the things we forget. Though it seems unnecessary, memorization is important for many reasons beyond being great at trivia night. For one, it disciplines the mind, making it more focused and productive; what you hold in your memory also informs how you think about things, and helps you understand concepts more quickly.[1] By reducing stress, improving your diet, and changing the way you think, you can increase your memory power.

Reducing Stress

Meditate every day. Meditating for at least 15 to 30 minutes each day physically changes your brain, making you less anxious, and more rational and empathetic.[2] [3] In addition, research has shown that meditation enhances concentration and improves sleep.

Do yoga. Besides increasing your physical strength and flexibility, yoga changes your brain. Research suggests that in addition to reducing stress, anxiety, and depression, yoga protects the brain from shrinking with age.

Exercise regularly. Research shows that exercise can help offset the cognitive decline brought on by aging and increasingly sedentary lifestyles.[10] It’s also an effective stress reducer that helps improve your mood and boost your self-confidence.

Get enough sleep. On average, adults need between 7.5 and 9 hours of sleep each night; children and teenagers need even more (between 8.5 and 18 hours, depending on their age).When we consistently sleep poorly, we are more likely to suffer from stress, anxiety, poor memory, and many other undesirable conditions.
Get organized. It’s easy to get stressed out when you can’t find your keys or some important paperwork, or when you walk into your home and feel as though you’re drowning in clutter. Choosing specific places for everything and then consistently putting them away will help reduce the stress in your life, and will keep your mind free to focus on other things (like increasing your memory!).
Socialize. Spend time with people whose company you enjoy, and who make you feel like the best version of you. Socializing can decrease anxiety, boost self-confidence, and distract us from the things that stress us out.[19]

Laugh. Research suggests that laughter can improve short-term memory in older adults.[20] It also increases endorphins and boosts the immune system, lowering stress and improving memory amongst all age groups.

Disconnect. Cutting down on your use of technology (i.e. sitting in front of your computer, phone, or tablet) for even 30 minutes can improve your brain health and help you think more deeply.[22] Spending time away from your computer makes you less likely to engage in working outside of business hours. It also helps you stay more present in the moment, and buys you time to do stress-relieving things like exercising or meditating.

See a doctor. If you are consistently anxious and stressed out, and/or unable to sleep, consider seeing a medical professional.

Improving Your Diet

Eat antioxidants. Studies have shown that blueberries in particular help protect the brain and may reduce the effects of age-related illnesses such as Alzheimer’s disease and dementia. Pomegranates (or pomegranate juice without added sugar) are also a good source of antioxidants.

Eat healthy fats.
Eat nuts and seeds.
Eat whole grains.
Drink enough water.