Did you know your brain is designed to forget? It’s true – that is not a misprint! Your brain filters out unnecessary information to prevent overload, allowing you to focus on what’s important. To enhance your memory, you need to give your brain clear signals about what’s important and what you want to recall later.

So how do you do that?

Here are five science-backed strategies to boost your memory:

1. Pay Attention with Purpose

Don’t expect to remember things you have glanced at (or half-listened to) for a second or so.
Memory formation begins with focused attention, and you need to concentrate for at least seven seconds if you want to remember something later. Try it—it may seem like a long time, but if you spend this time repeating, connecting, or visualizing the data, you’ll dramatically increase your chances of accurate recall later on.

Research also shows that mindfulness meditation enhances attention and memory by inducing changes in brain areas associated with these functions.

Try This:
• Practice mindfulness meditation for a few minutes daily to improve focus.
• Engage multiple senses when learning—associate information with specific scents or sounds to create stronger memory cues.

2. Create Multiple Memory Traces

Connecting new information to existing knowledge strengthens memory. The more memory traces, the more pathways your brain has to retrieve those lost keys, glasses, or wallet.

Techniques like the Method of Loci, visualizing information in familiar spatial environments, have been proven effective in helping your brain create these multiple connections.

Try This:
• Use mnemonic devices such as acronyms or visual imagery.
• Teach the information to someone else to reinforce your own understanding and recall.

3. Revisit Information Strategically

There’s an old saying: “Practice makes perfect”—and when it comes to memory, that’s absolutely true. If you want to increase your chances of recalling something accurately, you need to review the information multiple times.

Studies show that reviewing new information at least five times—especially across multiple days—dramatically boosts retention.

Ebbinghaus, a German psychologist in the 19th century, was the first to document how quickly we forget information without review. (Think of the classic “forgetting curve.”) The key is spaced repetition: reviewing material at increasing intervals, rather than last-minute cramming.

spaced-repetition

Try This:
• Write key points on sticky notes and place them where you’ll see them often—like on your fridge, bathroom mirror, or laptop.
• Move or rotate them every few days to strengthen memory through simple repetition.

4. Organize Your Environment

A clutter-free environment reduces distractions, helping you focus and remember more effectively.
Consistently organizing personal items creates memory cues and routines, reducing the chances of misplacing things.

Try This:
• Designate specific spots for commonly used items (e.g., hooks for keys, a drawer for your wallet) and be intentional as you place them there.
• Keep a single, organized calendar or planner for appointments and to-do lists.

5. Support Your Brain Health

Physical activity, sleep, and nutrition are foundational for memory. But don’t stop there—add regular social contact, hydration, and mental variety to keep your brain thriving.

Your brain grows and adapts throughout your lifetime, especially when it’s challenged with new and meaningful experiences.

Try This:
• Engage in at least 150 minutes of moderate-intensity exercise per week.
• Aim for 7–9 hours of quality sleep each night.
• Eat a diet rich in omega-3s, antioxidants, and whole grains.
• Do something different every day—read a new book, walk a different route, or try a new recipe. Variety fuels brain growth.

 

Forgetfulness doesn’t have to be the story of your life. By implementing these strategies, you can strengthen your memory and support long-term brain health.

For more personalised guidance, explore our 7-Day Brain Boost Plan by New Zealand memory experts Dr. Allison Lamont, PhD & Gillian M. Eadie.

Need help getting started? Reach out – we’re here to support your Brainfit journey.