It’s a pretty amazing thing, that memory of yours. It helps you find your car in a crowded grocery store parking lot, but it also lets you laugh with old friends about the awkward moments and wild stories from your teenage years. It allows you to recognize the face of someone you haven’t seen in decades, and somehow, it can still conjure up the exact taste of your favorite childhood meal.
Sadly, one of the hard facts of life is that our memory gradually deteriorates as we grow older. That’s when things can start to get confusing, frustrating, and even a little heartbreaking—when everyday tasks get harder and the names and faces we once knew so well start to slip away.
The good news? There are simple, doable things you can start working on right now to keep your mind sharp and your memories close. Think of it as taking care of that treasure box inside your head—the one filled with faces, stories, and all the little memories that make you you. With that in mind, here are ten small and simple but meaningful ways to keep it safe and strong.
1. Challenge your brain
Activities like reading, doing crosswords, and completing jigsaw puzzles are great for preventing memory loss. Dancing, playing a musical instrument, and learning a new language are also effective tools for keeping your mind sharp. Anything that challenges you mentally, in fact, can help you build memory strength.
Here are a few more exercises that can help fend off memory loss:
- Journaling: Jotting down a few words about the events of each day before you turn out the light is a fun way to jog your memory and give your brain a nice workout before your head hits the pillow.
- Cooking: Following a new recipe forces your brain to stay focused, measure accurately, time things well, and remember multiple steps—all while keeping your hands busy too.
- Playing strategy games: Sitting down to play cards or board games like chess, mancala, and Settlers of Catan challenges your memory, decision-making, and focus in real time.
- Mnemonics: Using memory tricks can help you recall information more easily. Try making rhymes, acronyms, or silly word associations like “righty-tighty, lefty-loosey” for turning screws and “Never Eat Soggy Waffles” for remembering compass directions.
- Tell stories: Sharing stories from your past with friends and family, and recalling details, names, and sequences of events, is a powerful way to keep your memory muscles strong.
In the end, it’s not just about keeping your brain busy—it’s about giving it something to wrestle with. Your brain doesn’t need comfort—it needs a bit of a stretch.
2. Move your body, boost your brain
Staying physically active doesn’t just benefit your body—it’s one of the best things you can do for your brain. Regular exercise boosts blood flow to the top floor, which sharpens memory and improves cognitive function. Whether it’s walking, jogging, lifting weights, shooting hoops, digging in the garden, or dancing the night away in your kitchen, what matters is simply that you move—and that you do it often.
Experts recommend aiming for at least 150 minutes of moderate activity or 75 minutes of something more intense each week. Spread it out over the days to avoid injury or burnout, and choose activities you actually enjoy—that way, you’re more likely to stick with them.
Then, when you’re done, make sure you get enough sleep. According to the Mayo Clinic, not getting enough sleep is linked to memory loss. One simple way to protect your brain? Stick to a regular sleep schedule, like going to bed and waking up at the same time each day.
3. Put brain food on your plate
What you put on your plate can have a big impact on what you keep in your head. A healthy diet plays a key role in keeping your memory sharp and your brain functioning at its very best. Foods rich in antioxidants, omega-3 fatty acids, and vitamins help protect brain cells and support cognitive health over time. Think leafy greens, berries, nuts, and fatty fish like salmon or sardines.
Try working these into your meals regularly—throw some spinach into your eggs, snack on a handful of walnuts, or swap red meat for grilled fish once or twice a week. You don’t need to be perfect, but small changes will add up, and your brain will thank you for them.
And don’t forget hydration. Even mild dehydration can mess with your focus and short-term memory, so keep that water bottle close.
4. Mix and mingle—and stay mentally nimble
Spending time with other people isn’t just good for the soul—it’s good for your brain too. Regular interaction with friends, family, and even friendly strangers helps stimulate your mind, boost your mood, and keep your cognitive gears turning. Conversation forces your brain to stay alert, to think on its feet, and to respond in real time—no crossword puzzle can replicate that.
So, make a real effort to stay connected. Host a dinner party, join a local book club, grab coffee with a friend, plan a weekend trip to somewhere new, unleash your inner Elvis at a karaoke bar, or just call someone for a chat. The activity doesn’t matter as much as the connection. If it makes you laugh or think—or both—it’s doing the job.
5. Dial down the stress
Stress is part of life, but letting it build up can take a real toll on both body and brain. Chronic stress has been linked to memory problems, so learning how to relieve it isn’t just about feeling better in the here and now; it’s about protecting your long-term cognitive health.
The good news is that stress relief doesn’t have to be complicated—there are several simple ways to go about it. The key is identifying a few calming activities that you really enjoy doing, so that you stick with them. That might mean meditating, deep breathing, doing yoga, walking, reading, gardening, or just putting on some cool jazz and zoning out for a while.
Whatever works for you, make it a regular part of your routine. Your brain will thank you for it.
6. Develop brain-friendly habits
Having a daily routine can make it easier to remember the different things you need to accomplish every day—like walking the dog or prepping the dinner. Creating structure in your day isn’t just about staying organized, however—it’s about protecting your mental energy. When the essentials of your daily routine run on autopilot, your brain doesn’t have to waste effort remembering every little thing.
With time, your routine tasks will become second nature and reduce the amount of strain on your mind and memory, freeing up more space for focus, creativity, and sharper thinking.
7. Organize your life to free your mind
Staying organized gives your memory a helping hand. Keeping track of appointments, family get-togethers, social events, and your to-do list becomes easier when you get them out of your head and write it all down. Use your phone, a daily planner, or a kitchen whiteboard—whatever works for you. Saying them aloud as you jot them down can help it all stick in your memory.
It’s not just your schedule—your stuff matters too. Designate a home for things like your phone, keys, wallet, and glasses. The fewer things you have to search for, the less mental clutter you need to carry around with you. And less stress on your brain means more energy for focus, learning, and recall.
8. Protect your focus
It’s healthy to have a few distractions in life—we all need downtime! But when your attention is constantly being pulled in a dozen directions by phones, apps, TV, and background noise, your brain doesn’t get a chance to process or store information. That scattered focus makes it harder to recall the things that really matter.
To keep your memory nice and sharp, try creating quiet, focused spaces throughout your day. Put your phone on silent, turn off notifications when you’re reading or working, and give your full attention to just one thing at a time. The result? Better recall and clearer thinking.
9. Talk memory with your doctor
If you notice changes in your memory or you just want to stay ahead of potential issues, your doctor is a great first stop. Doctors can check for underlying health conditions, review medications that might be affecting your focus, and recommend strategies like cognitive training or memory therapy to help keep your mind finely tuned.
Don’t wait until it feels serious. Being proactive about your brain health is one of the smartest things you can do.
10. Write down your memories
Your memories are more than moments—they’re the story of who you are. They hold the laughter, the challenges, the lessons, and the love that have made up your lifetime. They capture the precious moments you’ve spent with friends and family, the difficult times you’ve endured, and the important lessons you’ve learned along the way. And they deserve to be remembered.
Writing down your memories, however, doesn’t just preserve those stories for your loved ones—it also helps keep your mind sharp. Reflecting, recalling details, and organizing your thoughts on paper gives your brain a real workout. It strengthens your recall, boosts focus, and even supports emotional health. That’s why it’s so important to write it all down.
Keeping a daily diary or a memory journal is one way to do this. Another is to write your autobiography or memoir. At LifeBook Memoirs, we believe that writing your life story is one of the most meaningful—and mentally stimulating—things you can ever do. Our interview-led memoir process helps you revisit, reflect, and reconnect with your past in a way that exercises your memory and brings experiences into focus. It’s a powerful way to keep your mind active while creating a personal legacy that your loved ones will cherish for years to come.
Written by the LifeBook Memoirs editorial team
