7 Strategies for Improving Your Memory Recall

Do you find yourself struggling to remember even the simplest things? Has your short-term memory gone down the drain? Have you walked into a room and immediately forgotten why you went there in the first place?

We’ve been there.

It can be frustrating to no longer be able to recall things that happened even earlier in the same day.

Even if your memory was once sharp, it can decline, even if you’re otherwise healthy. Luckily, there are a few ways that you can improve your memory recall.

We’re here to talk about a few helpful memory recall tips you can start trying today. Read on to learn more.

1. Consider Talking to a Doctor

If you’re suddenly dealing with poor memory recall, it isn’t a bad idea to talk to your doctor. There could be an underlying cause that you should take care of.

Several conditions can lead to poor memory and they should be ruled out before you try your own methods at home. 

For example, ADHD can lead to poor short-term memory (among other things). After getting an evaluation with a doctor, you may be able to start taking ADHD medication or try a supplement for ADD.

While the rest of these strategies can be helpful for people who have an underlying cause for their poor memories, they won’t be able to actually solve the problem. 

2. Play Memory Games

Memory and logic games are great for training your brain. They’re also a lot of fun! 

Some memory games are easy to set up at home. For example, you can set up a standard card-matching memory game and play it by yourself. Doing this a few times per week should improve your memory.

There are also plenty of memory games online and on phone apps. Look for one that’s challenging rather than one for children. As you improve, look for even harder games.

Train your brain for a few minutes every day. Consider it like exercise! Over time, your memory should improve for your normal day-to-day tasks as long as you’re consistent. 

3. Use Mnemonic Devices

Mnemonic devices are so helpful when you’re trying to improve your memory. At the very least, you’ll have a tool to support your poor memory.

A mnemonic device is a memory technique that turns difficult-to-remember material into easier-to-remember material. It provides a “cue” that lets your brain fill in the blanks to remember the entire thing.

For example, ROY G. BIV is a mnemonic device. It turns an acronym into a name, and that name represents all of the colors of the rainbow.

• Red
• Orange
• Yellow
• Green
• Blue
• Indigo
• Violet 

This is a first-letter mnemonic device, and it’s the most common type. 

Rhymes and songs can also be mnemonic devices. It’s easier to remember something if it has a pattern. For example, many people learn the French days of the week to the Addam’s Family theme song, or they learn the alphabet with the alphabet song. 

You can turn anything into a mnemonic device if you’re creative. 

4. Write Things Down

If you want to improve your chances of remembering something, write it down. This doesn’t mean type it. You should actually write it down on paper with a pen or pencil.

This serves multiple purposes.

The first is obvious. If you write something down, you can pull it up and reference it later. When you’re shopping, it’s helpful to be able to pull out your shopping list, right?

The other benefit is less well-known. The actual act of writing may actually help you remember information more effectively. Even if you don’t reference your writing later, you may still remember what you wrote down.  

People who use planners aren’t relying on having the physical planner in front of them in order to remember everything. They’re more likely to remember simply as a result of using the planner in the first place.

5. Get Enough Sleep

If your memory is getting worse, it’s possible that a lack of sleep is the cause. Your brain needs to rest. If it’s not resting enough, it will have a harder time processing information.

Sleep is important for the process that turns short-term memories into long-term memories (memory consolidation). This is one reason it’s so important to get enough sleep before a big exam instead of trying to pull an all-nighter.

You should aim for anywhere between seven and nine hours of sleep per night.

6. Practice Mindfulness

Mindfulness means living “in the moment.” When you practice mindfulness, you become more aware of your surroundings. Believe it or not, this is good for your memory.

Learning to pay more attention to the world around you allows you to take in more information. It lowers stress and improves concentration. If you’re someone whose mind wanders when you’re trying to memorize something, practicing mindfulness will make a big difference.

7. Limit Your Scrolling

Short-form content on social media (such as TikTok videos) may have a negative impact on your memory. If you’re someone who loves scrolling on your phone, start limiting yourself.

This isn’t to say that you shouldn’t ever spend time on your phone. Instead, give yourself time limits. You can even set up time limits on your phone so you are forced to stop using the apps. 

Improving Your Memory Recall Is Possible

If you want to improve or develop memory recall, it’s possible, but challenging. Improving your memory recall will take time and dedication. The process may be frustrating, but as long as you’re consistent, you’ll start seeing improvements. 

Train your brain and your memory will improve.

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