Your memory will ebb and flow over the years. Memory problems could be a sign of bigger health concerns like dementia, but much of the time, they’re age-related and a normal part of life. Because of this, it’s helpful to identify ways to test and improve your memory.
How can you strengthen your memory retention? Here are a few techniques that might help.
Verbal and written reminders: We’re all bound to forget things sometimes, such as, an item on the grocery list. Sound familiar? To help ensure you don’t forget something, try repeating the information out loud, writing the information down, or leaving notes for yourself around the house.
Associations: Connecting new information to images can help with retention. For example, if someone is named Rose, you may picture her gardening to better remember the name. Or let’s say you’re trying to remember that your flight leaves at 5 a.m.: You can imagine an airplane with a giant 5 on the side.
The “loci” method: This strategy, similar to association, connects new and old information. In this case, it’s connecting new information with locations or spaces you’re extremely familiar with. For example: If you’re trying to remember the names of four books a friend suggested you read, imagine the walk from your bedroom to your bathroom. Pick four markers along the way. Maybe you get out of bed and put your slippers on. Then you turn on the light. As you walk down the hall, you pass a family photo. And finally, you open the bathroom door.
Now close your eyes and imagine one book name written on each marker. Sit on the image for a moment. Later, when you go to the bookstore, think of that space. What do the four markers have written on them?
Chunking: Large amounts of information are hard to take in all at once. The chunking method means breaking information down into smaller sections. For instance, a phone number can be more easily memorized in its three sections, rather than 10 individual numbers.
Self-care: That’s right! Taking care of your basic needs — like nutrition, exercise and sleep — may help reduce stress. Less stress helps your body run more efficiently. Harvard Health says this in turn supports cognitive and memory functions.
If your memory issues go beyond minor forgetfulness, talk to your provider about possible causes and solutions. People 65 and over have an increased risk of dementia, so it’s important to distinguish between simple lapses in memory and bigger warning signs, such as difficulty finding the right words or handling complex tasks.