Minor memory lapses are amongst the various frustrations of old age. For example, it hurts if you forget why you walked right into a room. And it’s embarrassing and even embarrassing if you lose your train of thought in a conversation or cannot remember someone’s name.
Fortunately, those moments are frequently nothing to fret about. And a variety of strategies can enable you retain more information and reduce cognitive hiccups.
Repeat it
Use this strategy by repeating recent information orally.
Imagine that
An easy option to remember something is to associate it with a picture. For example, should you meet someone named Rosie and you need to memorize her name, imagine that Rosie is holding a bouquet of roses. To recall a brief grocery list, imagine the items you wish in your table at home.
“It connects new information to something you already know, making it easier to remember.” Dr. Budson says. “Also, visualizing information makes you repeat it. And the whole process requires effort, which makes you more likely to retain it.”
Group it
You may find it easier to recollect long lists of things should you “break” the knowledge into groups of three or 4—just as we do with the digits in phone numbers. Grouping information reduces the load in your working memory, a mental scratch pad that temporarily stores these details within the brain.
It also helps to categorize groups of data. At a food market, for instance, you may consider a number of the varieties you wish, in addition to the variability of canned goods or fresh produce you wish.
Write it down
Another option to absorb information is to put in writing it down on paper by hand. Capture your thoughts, conversations, experiences, or any recent information. This easy activity—versus typing on a keyboard—stimulates complex brain activity that helps your memory.
Dr. Budson says, “Taking written notes forces you to process and understand information, organize important points, and transfer them clearly to paper. Each of these steps helps you remember information better. In contrast, many of us can type so fast on a computer that we can process what we’re hearing, which can barely be processed by our conscious mind.”
Organize it
Trying to recollect a busy to-do list and schedule of appointments can overload your memory, making it difficult to recall details.
Instead, add appointments and to-do lists to the calendar in your refrigerator, smartphone, or day planner. Review your lists (and even say them out loud) at various points throughout your day. Included are additional opportunities to strengthen written and review (revision) information.
Cue yourself
Verbal cues are like clues: they send your brain on a mini-treasure hunt for information. So should you cannot remember a selected name or fact, cue yourself by describing the word, person, place, experience, or proven fact that you are trying to recollect. Eventually, the reply will come to mind.
You also can use visual cues to assist jog your memory. For example, leave a bill near your checkbook or computer in case you have to remember to pay it.
More ways to remain sharp
As much as possible, follow a healthy lifestyle that promotes a sharper memory: get enough sleep (at the least seven hours an evening), eat a healthy food regimen, avoid alcohol and cannabis, stay hydrated, exercise, aim for at the least 150 minutes of moderate-intensity activity per week (reminiscent of brisk walking), stay socially connected, and challenge your brain, try, try, try, try, try.
If memory becomes impaired, talk over with your doctor. An easily treatable health problem could also be at fault, reminiscent of insufficient sleep, a vitamin deficiency, a side effect of medication, or stress.
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