Ever feel like little “goblins” moved your car in a parking garage or hid your cell phone? Forgetfulness can be frustrating, but the good news is that you can strengthen your memory with a few everyday habits.
Our memories are built through the senses. Taste, smell, sound, feel, and other memories are stored in different parts of the brain. For recall, the various components are put back together. Learning something creates pathways between neurons in the brain. These synapses get stronger the more they are used. Improving the processes of storing and remembering actions is the best way to get rid of these “goblins.” Here are a few ways to do that:
Pay attention. Multitasking and constant screen use can distract your focus from the current task, making it harder for your brain to form a memory. Try minimizing distractions so your brain can focus and absorb what is happening around you, whether in class, at work, or going about your day.
Keep learning. Your brain continues to grow and adapt when you challenge it. Learning a language, taking up an instrument, traveling to new places, and other complex activities are all ways to improve memory.
Exercise Regularly. Physical activity supports brain health. It boosts neurotransmitter production and encourages the growth of brain cells, helping you retain and recall information more easily.
Eat for brain health. Flavonoid-rich foods like leafy green vegetables, oily fish, berries, nuts, and tea support brain functions, including memory.
Get quality sleep. Rest is essential for memory. Deep sleep and REM sleep are crucial to organizing and storing memories. Aim to get 7-8 hours of sleep each night to help your brain perform at its best.
Create mindful habits. Don’t waste your mental energy. Similar to organizing your email, create automated actions, so there’s no need to activate memories. For example, make a habit of putting your keys on a hook near the front door; use calendars, shopping lists, and address books; and set reminders.
Even if remembering something takes effort, building strong memory habits can make everyday life smoother. Whether you’re heading to class, managing a busy workday, or juggling family schedules, simple strategies can help you stay sharp and focused.
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