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Amanda Foster — Reviewed writer, former magazine editor

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How to Handle Increase Memory Power Step by Step

When increase memory power leaves you confused, worried, or unsure what it means, a clear step-by-step approach can help you sort the signal from the stress. This guide explains how to understand the situation, reflect on what matters, choose a practical next step, and know when to ask for trusted support.

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Part 1

Reducing Stress

Meditate

every day. Meditating for at least 15 to 30 minutes each day physically changes your brain, making you less anxious, and more rational and empathetic. In addition, research has shown that meditation enhances concentration and improves sleep.

Meditating for at least 15 to 30 minutes each day physically changes your brain, making you less anxious, and more rational and empathetic.
In addition, research has shown that meditation enhances concentration and improves sleep.
Meditating for at least 15 to 30 minutes each day physically changes your brain, making you less anxious, and more rational and empathetic.
In addition, research has shown that meditation enhances concentration and improves sleep.
Meditating for at least 15 to 30 minutes each day physically changes your brain, making you less anxious, and more rational and empathetic.

Do yoga.

Besides increasing your physical strength and flexibility, yoga changes your brain. Research suggests that in addition to reducing stress, anxiety, and depression, yoga protects the brain from shrinking with age.

Besides increasing your physical strength and flexibility, yoga changes your brain.
Research suggests that in addition to reducing stress, anxiety, and depression, yoga protects the brain from shrinking with age.
Besides increasing your physical strength and flexibility, yoga changes your brain.
Research suggests that in addition to reducing stress, anxiety, and depression, yoga protects the brain from shrinking with age.
Besides increasing your physical strength and flexibility, yoga changes your brain.

Exercise regularly

. Research shows that exercise can help offset the cognitive decline brought on by aging and increasingly sedentary lifestyles. It’s also an effective stress reducer that helps improve your mood and boost your self-confidence.

Research shows that exercise can help offset the cognitive decline brought on by aging and increasingly sedentary lifestyles.
It’s also an effective stress reducer that helps improve your mood and boost your self-confidence.
Research shows that exercise can help offset the cognitive decline brought on by aging and increasingly sedentary lifestyles.
It’s also an effective stress reducer that helps improve your mood and boost your self-confidence.
Research shows that exercise can help offset the cognitive decline brought on by aging and increasingly sedentary lifestyles.

Get enough sleep

. On average, adults need between 7.5 and 9 hours of sleep each night; children and teenagers need even more (between 8.5 and 18 hours, depending on their age). When we consistently sleep poorly, we are more likely to suffer from stress, anxiety, poor memory, and many other undesirable conditions.

On average, adults need between 7.5 and 9 hours of sleep each night; children and teenagers need even more (between 8.5 and 18 hours, depending on their age).
When we consistently sleep poorly, we are more likely to suffer from stress, anxiety, poor memory, and many other undesirable conditions.
On average, adults need between 7.5 and 9 hours of sleep each night; children and teenagers need even more (between 8.5 and 18 hours, depending on their age).
When we consistently sleep poorly, we are more likely to suffer from stress, anxiety, poor memory, and many other undesirable conditions.
On average, adults need between 7.5 and 9 hours of sleep each night; children and teenagers need even more (between 8.5 and 18 hours, depending on their age).

Get organized

. It’s easy to get stressed out when you can’t find your keys or some important paperwork, or when you walk into your home and feel as though you’re drowning in clutter. Choosing specific places for everything and then consistently putting them away will help reduce the stress in your life, and will keep your mind free to focus on other things (like increasing your memory!).

It’s easy to get stressed out when you can’t find your keys or some important paperwork, or when you walk into your home and feel as though you’re drowning in clutter.
Choosing specific places for everything and then consistently putting them away will help reduce the stress in your life, and will keep your mind free to focus on other things (like increasing your memory!).
It’s easy to get stressed out when you can’t find your keys or some important paperwork, or when you walk into your home and feel as though you’re drowning in clutter.
Choosing specific places for everything and then consistently putting them away will help reduce the stress in your life, and will keep your mind free to focus on other things (like increasing your memory!).
It’s easy to get stressed out when you can’t find your keys or some important paperwork, or when you walk into your home and feel as though you’re drowning in clutter.

Socialize.

Spend time with people whose company you enjoy, and who make you feel like the best version of you. Socializing can decrease anxiety, boost self-confidence, and distract us from the things that stress us out.

Spend time with people whose company you enjoy, and who make you feel like the best version of you.
Socializing can decrease anxiety, boost self-confidence, and distract us from the things that stress us out.
Spend time with people whose company you enjoy, and who make you feel like the best version of you.
Socializing can decrease anxiety, boost self-confidence, and distract us from the things that stress us out.
Spend time with people whose company you enjoy, and who make you feel like the best version of you.

Laugh.

Research suggests that laughter can improve short-term memory in older adults. It also increases endorphins and boosts the immune system, lowering stress and improving memory amongst all age groups.

Research suggests that laughter can improve short-term memory in older adults.
It also increases endorphins and boosts the immune system, lowering stress and improving memory amongst all age groups.
Research suggests that laughter can improve short-term memory in older adults.
It also increases endorphins and boosts the immune system, lowering stress and improving memory amongst all age groups.
Research suggests that laughter can improve short-term memory in older adults.

Have a spa day.

Go to a spa or, if you’re on a budget, give yourself a spa day at home. Take a bath or a nice shower, use a nice face mask, clip your nails and toenails, scrub your feet, slather yourself in a nice moisturizer after your bath/shower. Take time to focus on making yourself feel good; feel proud of yourself for taking care of yourself.

Go to a spa or, if you’re on a budget, give yourself a spa day at home.
Take a bath or a nice shower, use a nice face mask, clip your nails and toenails, scrub your feet, slather yourself in a nice moisturizer after your bath/shower.
Take time to focus on making yourself feel good; feel proud of yourself for taking care of yourself.
Go to a spa or, if you’re on a budget, give yourself a spa day at home.
Take a bath or a nice shower, use a nice face mask, clip your nails and toenails, scrub your feet, slather yourself in a nice moisturizer after your bath/shower.

Part 2

Improving Your Diet

Drink freshly brewed tea.

Aim for 2 to 3 cups per day of either hot or cold tea. The small amount of caffeine that tea contains can help enhance memory, focus and mood. Tea also contains antioxidants.

Aim for 2 to 3 cups per day of either hot or cold tea.
The small amount of caffeine that tea contains can help enhance memory, focus and mood.
Tea also contains antioxidants.
Aim for 2 to 3 cups per day of either hot or cold tea.
The small amount of caffeine that tea contains can help enhance memory, focus and mood.

Drink enough water.

The brain is made up of roughly 80% water; when your brain is chronically dehydrated, it does not function properly. To calculate how much water you need to drink each day, take your weight in pounds and divide it by 2. That is how much water you should drink each day, in ounces.

The brain is made up of roughly 80% water; when your brain is chronically dehydrated, it does not function properly.
To calculate how much water you need to drink each day, take your weight in pounds and divide it by 2.
That is how much water you should drink each day, in ounces.
The brain is made up of roughly 80% water; when your brain is chronically dehydrated, it does not function properly.
To calculate how much water you need to drink each day, take your weight in pounds and divide it by 2.

Part 3

Changing the Way You Think

Practise mindfulness.

Manuela Pauer, CPCC, PCC Certified Career, Leadership, & Happiness Coach Expert Interview When you are mindful, you are living in the moment. Your mind is not focused on the past or present, but on the here and now. Being mindful also means acknowledging your thoughts, feelings, and present situation without judgment.

Manuela Pauer, CPCC, PCC Certified Career, Leadership, & Happiness Coach Expert Interview When you are mindful, you are living in the moment.
Your mind is not focused on the past or present, but on the here and now.
Being mindful also means acknowledging your thoughts, feelings, and present situation without judgment.
Manuela Pauer, CPCC, PCC Certified Career, Leadership, & Happiness Coach Expert Interview When you are mindful, you are living in the moment.
Your mind is not focused on the past or present, but on the here and now.

Learn new things.

Learn a language, play an instrument, increase your vocabulary — learning new things will keep your brain on its toes, so to speak. When we do the same things every day, our brain doesn’t receive the stimulation it needs to grow, so be sure to introduce new things regularly.

Learn a language, play an instrument, increase your vocabulary — learning new things will keep your brain on its toes, so to speak.
When we do the same things every day, our brain doesn’t receive the stimulation it needs to grow, so be sure to introduce new things regularly.
Learn a language, play an instrument, increase your vocabulary — learning new things will keep your brain on its toes, so to speak.
When we do the same things every day, our brain doesn’t receive the stimulation it needs to grow, so be sure to introduce new things regularly.
Learn a language, play an instrument, increase your vocabulary — learning new things will keep your brain on its toes, so to speak.

Involve all of your senses in creating a memory.

Studies show that using multiple senses helps us better understand and remember new concepts. If you want to remember something, visualize it, write it down, and say it out loud.

Studies show that using multiple senses helps us better understand and remember new concepts.
If you want to remember something, visualize it, write it down, and say it out loud.
Studies show that using multiple senses helps us better understand and remember new concepts.
If you want to remember something, visualize it, write it down, and say it out loud.
Studies show that using multiple senses helps us better understand and remember new concepts.

Repeat things.

If you want to help a memory stick in your brain, say it out loud as you complete the activity associated with it.

If you want to help a memory stick in your brain, say it out loud as you complete the activity associated with it.
If you want to help a memory stick in your brain, say it out loud as you complete the activity associated with it.
If you want to help a memory stick in your brain, say it out loud as you complete the activity associated with it.
If you want to help a memory stick in your brain, say it out loud as you complete the activity associated with it.
If you want to help a memory stick in your brain, say it out loud as you complete the activity associated with it.

Create associations.

On the way out the door in the morning, you remember that when you get home you need to do laundry. Instead of writing yourself a note or starting laundry before you go, you can do something like leave a shoe out in your hallway (if your hallway is usually empty/tidy, that is). Simply seeing that shoe out of place should spark the memory of wanting to do laundry.

On the way out the door in the morning, you remember that when you get home you need to do laundry.
Instead of writing yourself a note or starting laundry before you go, you can do something like leave a shoe out in your hallway (if your hallway is usually empty/tidy, that is).
Simply seeing that shoe out of place should spark the memory of wanting to do laundry.
On the way out the door in the morning, you remember that when you get home you need to do laundry.
Instead of writing yourself a note or starting laundry before you go, you can do something like leave a shoe out in your hallway (if your hallway is usually empty/tidy, that is).

Don’t overload your brain.

Your brain can only process so much information at a time; reduce what you want to learn into bite-sized chunks, so to speak. To ensure that you use your memory as effectively as possible, prioritize what you want to memorize, and start with the most important information.

Your brain can only process so much information at a time; reduce what you want to learn into bite-sized chunks, so to speak.
To ensure that you use your memory as effectively as possible, prioritize what you want to memorize, and start with the most important information.
Your brain can only process so much information at a time; reduce what you want to learn into bite-sized chunks, so to speak.
To ensure that you use your memory as effectively as possible, prioritize what you want to memorize, and start with the most important information.
Your brain can only process so much information at a time; reduce what you want to learn into bite-sized chunks, so to speak.

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