How to Enhance Your Memory: Tips and Tricks for Everyday Life

Natasha Young

cogmed working memory training and executive function help at at west coast centre for learning

Having a sharp memory is essential for navigating everyday demands. Whether you need to recall appointments, study for exams, or remember daily tasks, a strong memory is crucial. However, memory challenges can be more pronounced for people with ADHD, executive function problems, or learning disabilities. Here are some practical tips and strategies to help you improve memory skills:

1. Prioritize Sleep:

  • A well-rested mind is essential for memory consolidation. Aim for 7-9 hours of sleep each night to ensure your brain has ample time to process information. People with ADHD may experience sleep disturbances, so creating a consistent bedtime routine and minimizing screen exposure before bed can help promote better sleep quality.

2. Stay Physically Active:

  • Exercise increases blood flow to the brain, which enhances cognitive function and memory. Individuals with ADHD often benefit from regular physical activity to improve focus. Aim for 30 minutes of moderate physical activity most days—whether it’s walking, biking, or yoga.

3. Mind Your Diet:

  • Your diet plays a significant role in brain health. Incorporate brain-boosting foods like berries, nuts, and leafy greens into your meals. Omega-3 fatty acids, found in fish like salmon, are also essential for cognitive function. A well-rounded diet provides your brain with the nutrients it needs for optimal performance.

4. Practice Mindfulness:

  • Mindfulness techniques such as meditation and deep breathing reduce stress and improve concentration. Even just a few minutes a day can be beneficial for people with ADHD or anxiety. A calm mind is better able to absorb and retain information.

5. Use Mnemonic Devices:

  • Mnemonic devices, such as acronyms, rhymes, or visual imagery, are effective for organizing and recalling information. For instance, the acronym “HOMES” helps you remember the Great Lakes (Huron, Ontario, Michigan, Erie, Superior). Visualize information in memorable ways to help it stick in your mind.

6. Organize Your Environment:

  • A tidy environment minimizes distractions, which is particularly important for people with executive function issues. Keep a notepad handy for writing down tasks and create a visual system to remind you of upcoming deadlines.

7. Engage in Learning Activities:

  • The brain loves novelty! Challenge yourself with puzzles, read books on unfamiliar topics, or learn a new skill to keep your memory sharp. The act of learning itself strengthens your cognitive abilities, fostering long-term brain health.

8. Seek Professional Support:

  • At West Coast Centre for Learning, our programs address specific challenges in memory and cognitive skills. For example, our Cogmed Working Memory Training Program is an interactive, computer-based program designed to improve working memory and attention. It features a series of engaging, adaptive exercises that gradually increase in difficulty as the student’s abilities improve. This structured approach ensures that users not only participate in cognitive exercises but also receive guidance and feedback, optimizing the training’s effectiveness in enhancing cognitive functions. We tailor learning strategies to your unique needs for a personalized experience.
  • Additionally, our executive function coaching enhances the ability to manage and organize their daily activities and responsibilities. It involves identifying personal strengths and areas for improvement, then developing strategies to boost skills in organization, time management, prioritization, and focus.
  • Finally, if you are looking for support over the summer we have fantastic Summer Camps designed to help children ages with memory and executive functioning. You can find all our camps HERE!

Enhancing your memory will improve your quality of life and productivity. By incorporating these strategies into your daily routine and seeking professional support from West Coast Centre for Learning, you’ll be on the right track to developing a sharper, more resilient memory. Take good care of your brain, and it will reward you with better performance and success!