You may have been told to retrace your steps when looking for something you’ve lost. This common mantra is backed by science. The reason it works comes down to context: Returning where a memory was formed gives your brain environmental cues to retrieve it.
This is closely tied to how episodic memories, which are memories linked to specific experiences, are built in the first place.
Deliberately creating context around something you want to remember — linking it to a place, activity, or familiar association — can help with memory recall in the future, Dr. Rosand says. For example, if you recognize a face but can’t recall the name, try picturing the last place you saw the person or what you were doing together, he suggests.
2. Give Your Full Attention to What You Want to Remember
People often passively shift their attention from one thing to another when trying to juggle multiple tasks or pieces of new information at once, which can contribute to forgetfulness, Rosand says. Taking on two or more tasks at a time actually inhibits your brain’s ability to learn. “It takes a lot of energy for the brain to shift its attention,” Rosand says.
When your attention is divided, your brain struggles to encode memories effectively, making them more challenging to store and later retrieve. “If you really want to remember something, you need to focus on that and limit other competing inputs,” says Alan Castel, PhD, a professor of psychology at the University of California in Los Angeles and the author of Better With Age: The Psychology of Successful Aging. Saying things out loud, writing them down, or talking them through with someone can all help, he says.
3. Be Mindful of Stress
Stress can cause cognitive impairment, which means it can impact your ability to think and learn. Cognitive impairment affects common brain functions like memory and decision-making, making it harder to retain and recall information. And chronic stress impacts how much neurons, which are specialized cells in your brain, communicate with one another. Specifically, neurons associated with working memory, your brain’s temporary workstation for using information to complete tasks, become less active.
Decreasing stress and anxiety makes it easier to pay attention to new information, Rosand says. Practicing mindfulness meditation (a mind-body practice that focuses on remaining calm and paying attention to your body and emotions) can help reduce stress. Practicing mindfulness has also been shown to improve mood and memory in people with mild cognitive impairment.
4. Practice Memory Retrieval
Memory operates on a “use it or lose it” basis. “If we really want to remember something, we need to revisit it regularly,” Dr. Castel says.
Research shows that the practice of actively recalling information, sometimes called memory retrieval, can strengthen long-term retention. After you take in new information, like a friend telling you their coffee order or the name of a person you just met, try recalling it half an hour later, then two hours later. Continue spacing out the amount of time between recall until it is easy to remember weeks later, Castel says.
5. Use Your Imagination
Engaging your senses, whether that’s thinking about what something looks like or what it will feel like to do a task, can improve your ability to recall that information later.
For example, if you promised to lend your friend a book but keep forgetting, picture yourself following through, Castel suggests. Imagine what the book feels like, your friend’s face, and where you’ll meet. By imagining the scene, you’re creating a road map for your brain when it’s time to follow through.
6. Find the Memory Strategies That Work for You
Being aware of your own cognitive abilities, known as metacognition, is one of the best ways to determine which memory tips will be most effective for you. If you understand what you’re usually forgetting, it’s easier to create memory solutions that work for your brain, Rosand says.
If you often forget items like your wallet or keys, try leaving them in the same place or getting an Apple AirTag. If you forget names, write them down and associate characteristics with each name. If you forget to do tasks, set reminders on your phone. It’s all about getting creative to find memory hacks that work for you, Rosand says.
This strategy becomes more valuable as you age, Castel says. “As we get older, we might be more attuned to how our memory works and also how it fails,” he says. Understanding those changes is the first step in keeping your memory sharp.
