How to Boost Memory: 7 Brain Health Tips

Occasional forgetfulness, like misplacing your keys or losing your train of thought, is common, especially during busy or stressful seasons of life. But when memory changes become more frequent or start affecting daily routines, it may be time to pay closer attention.

That experience is more common than many people realize. In a 2026 Mutual of Omaha survey, 40% of adults age 50+ said they had noticed memory difficulties sometimes or often during the previous year.* While memory changes can have many causes, noticing a pattern may be a sign to look at everyday habits, track what has changed and talk with your doctor if symptoms are new, worsening or concerning. 

Keeping your brain healthy is part of taking care of your whole body. Memory and thinking skills can affect daily tasks like managing appointments, following conversations, taking medications and staying independent as you age.⁶

That said, memory tips are not a cure for memory loss, dementia or Alzheimer’s disease. If memory changes are becoming more frequent, disrupting daily life or concerning people close to you, talk with your doctor.

Key takeaways

• The best memory improvement tips can be found in your everyday habits: quality sleep, regular physical activity, brain-challenging activities, balanced meals, stress management and social connection.

• Brain exercises for memory, such as puzzles, active recall and spaced repetition, can help challenge your mind, but they should not be treated as a cure or prevention strategy for diagnosed memory loss.

• Managing health conditions, reviewing medications and addressing hearing or sleep issues may also support cognitive health for some people.⁶

• Talk with your doctor if memory changes interfere with daily activities, get worse over time or are noticed by family or friends.

What helps improve memory?

There is no single habit that improves memory for everyone. For most people, memory support starts with a mix of physical, mental and daily routine habits.

Dr. Tammy Lovette, vice president and medical director at Mutual of Omaha, says, “A healthier brain routine can start with simple steps like planning healthier meals and taking a walk every day.”

7 memory improvement tips

Below are practical, research-informed ways to support memory and cognitive health. Start small and choose habits that fit your routine. Before making major changes to your exercise routine or diet, talk with your doctor, especially if you have a chronic condition, balance concerns, pain, a recent surgery or dietary restrictions.

1. Get more sleep, more often

You’ve probably heard it before, but it’s worth repeating: sleep is not just rest. Your brain and body stay active while you sleep, and sleep plays an important role in brain function.²

That may be why sleep rises to the top when adults think about keeping the brain sharp. Sleep is identified as the most important factor for brain health, yet only 56% of adults age 50+ said they get seven to eight hours of sleep most or every night.* 

Dr. Lovette explains, “Sleep is when memories from the day are organized and consolidated in your brain and memory center.”

When you do not get enough quality sleep, it can be harder to focus, remember details or think clearly. Over time, poor sleep may also affect your overall health.

Here are a few simple ways to improve your sleep:

• Keep a regular sleep schedule: Go to bed and wake up at about the same time each day, including weekends when possible.

• Limit caffeine and screen time: Try to avoid caffeine late in the day and give yourself time away from screens before bed.

• Create a calming environment: A quiet, dark, comfortable room can make it easier to wind down.

If you regularly have trouble falling asleep, staying asleep or feeling rested, talk with your doctor. Sleep issues, including sleep apnea, can affect energy, mood and concentration.

2. Exercise your body to exercise your brain

Moving your body can support your brain as well as your physical health. The CDC notes that physical activity can help with thinking, learning, problem-solving and memory.³

You do not need an intense gym routine to get started. For adults 65 and older, the CDC recommends weekly aerobic activity, muscle-strengthening activities and balance activities, while also noting that some activity is better than none.⁴

Dr. Lovette recommends finding “an exercise you like, one that you’ll stick with and enjoy,” and treating the ability to stay active “as a reward, not a punishment.”

• Take a brisk walk around the block, at a local park or inside a shopping center.

• Add strength training 2 or more days a week, if your doctor says it is appropriate for you.

• Try low-impact activities like yoga, dancing, water aerobics, gardening or stretching.

• Break up long periods of sitting with short movement breaks.

The key is consistency. Choose activities you enjoy and can do safely. Talk with your doctor before starting a new exercise routine, especially if you have pain, balance concerns, heart concerns, arthritis, an injury or a recent surgery.

3. Try brain-boosting foods

What you eat fuels your body and your brain. A balanced eating pattern may support cognitive health as part of a broader healthy lifestyle.⁶

Dr. Lovette says, “Foods that are pro-inflammatory, raise blood sugar or contribute to excess body fat may also be hard on the brain.”

Want to choose foods that can support brain health? Consider adding more of these options:

• Berries, including blueberries, which contain antioxidants.

• Leafy greens, such as spinach and kale, which provide vitamins and nutrients.

• Whole grains, beans and other high-fiber foods that can support overall health.

It can also help to limit foods high in added sugar, salt and saturated fat. There is no single “worst” food for memory, but research has linked diets high in fat and sugar with faster rates of age-related cognitive decline in middle-aged and older adults.⁵ If you tend to reach for chips, cookies or candy between meals, planning a few healthy snacks ahead of time can make it easier to choose options that support your overall health. Talk with your doctor or a registered dietitian before making major diet changes, especially if you manage diabetes, high blood pressure, kidney disease or another health condition.

4. Stay mentally active

Just like your body benefits from regular activity, your brain benefits from engagement and variety. Mentally challenging activities may help you practice attention, recall, problem-solving and learning.

Brain exercises for memory can include:

• Reading books, articles or listening to podcasts that require your full attention.

• Doing puzzles, crosswords, Sudoku, trivia or brainteasers.

• Playing strategy games like chess, card games or board games.

• Learning a new hobby, language, instrument or creative skill.

• Using brain-training apps, if you enjoy them and they keep you engaged. 

Brain games can be fun and mentally engaging, but they should not be treated as a cure or prevention strategy for memory loss or dementia. Think of them as one part of a healthy routine that also includes sleep, movement, social connection, nutrition and medical care.

“If one brain game becomes too easy, choose something new,” Dr. Lovette says. “New challenges help create new neural connections.”

5. Use memory techniques in everyday life

Some memory improvement tips are not about long-term brain health. They are practical tools that can help you remember names, appointments, tasks or new information.

Try these techniques:

• Chunking: Break information into smaller groups. For example, split a long number into shorter sections.

• Association: Connect new information to something familiar, such as a person, place or image.

• Visualization: Create a mental picture of what you want to remember.

• Active recall: Test yourself instead of only rereading information.

• Spaced repetition: Review information over time instead of trying to learn it all at once. One simple approach is the 2-7-30 rule, where you review something 2 days, 7 days and 30 days after learning it.

• Write it down: Use a calendar, notebook, notes app or reminder system. Writing something down is not “cheating” — it is a practical way to reduce mental load. 

6. Reduce chronic stress and stay connected

Chronic stress can make it harder to focus, learn and remember. It can also affect sleep, mood and motivation, which all play a role in how clearly you think day to day.

Here are a few effective ways to manage stress and protect your memory:

• Practice mindfulness or deep-breathing exercises: Taking just a few minutes a day to focus on your breathing or practice mindfulness exercises can significantly help lower stress levels and improve focus.

• Spend time in nature: Nature has a calming effect on the brain. Whether it’s a walk in the park or time by the beach, getting outside can help clear your mind.

• Talk to a therapist or join a support group: Sometimes, the best way to reduce stress is by talking it out. Therapy or a support group can give you the tools to manage stress and improve your emotional well-being.

• Stay socially connected: Call a friend, join a class, volunteer, attend a faith-based or community group or say yes to coffee with a neighbor.

Relationships matter. Regular social connection can help keep your mind engaged and may support emotional well-being, especially during life transitions like caregiving, retirement, grief or changes in health.

Many adults already make connection part of their routine. Spending time with friends or family is the most commonly reported brain health habit, with 74% of adults age 50+ saying they do so at least once a week.* 

7. Manage health factors that may affect memory

Memory is connected to overall health. For some people, memory or focus changes may be linked to sleep problems, medication side effects, hearing loss, depression, anxiety, alcohol use, blood pressure, diabetes or other health conditions.⁶

Because memory changes can have many possible causes, it can be difficult to know what is affecting your focus or recall on your own. A doctor can help review your symptoms, medications, health history and daily habits to determine whether another health factor may be playing a role.

Talk with your doctor if you notice new or worsening memory changes, especially if they happen along with changes in mood, sleep, balance, hearing, daily function or medication use.

Questions to ask your doctor may include:

• Could any of my medications affect memory or focus?

• Should I be screened for sleep issues, depression, anxiety, hearing loss or vitamin deficiencies?

• Are my blood pressure, blood sugar and cholesterol levels where they should be?

• Would a memory screening or cognitive evaluation make sense for me?

• Are there lifestyle changes that are safe for my health history?

Know when to talk with your doctor about memory loss

If you or someone you love starts experiencing consistent memory problems, it might be time to seek professional advice. Occasional forgetfulness can happen, especially during busy or stressful seasons of life. But memory changes that interfere with daily life, get worse over time or concern people close to you should be evaluated by a doctor.¹

The examples below can help you tell the difference between common forgetfulness and memory changes that may need a doctor’s evaluation.

If memory issues are becoming more noticeable or troubling, here’s what you can do:

• Talk to a healthcare provider: It’s important to get a professional evaluation to rule out any underlying health conditions and get personalized guidance.

• Track memory symptoms: Keep a journal of specific issues you’re noticing, such as forgotten names or misplaced items, to help your doctor understand what’s going on.

• Lean on support systems: Don’t be afraid to ask friends, family, or a counselor for emotional support—talking about memory challenges can help reduce anxiety and lead to the right next steps.

Frequently asked questions (FAQs)

Can certain medications affect memory?

Yes, some medications or combinations of medications may affect memory, attention or thinking for some people. Never stop taking a prescribed medication on your own. Talk with your doctor if you are concerned about side effects, especially if memory changes started after a medication change.⁶

How long does it take to notice improvements in memory after making lifestyle changes?

The timeline can vary. Some people may notice better focus or energy after improving sleep, managing stress or becoming more active. Other changes may take longer. Consistency matters, and memory changes that continue or get worse should be discussed with your doctor.

How do I know if I need a memory test?

Ask your doctor about a memory test if memory changes are persistent, getting worse or interfering with daily activities. It may also be helpful to ask about testing if family or friends have noticed changes, or if you are having trouble managing medications, finances, appointments, driving routes or familiar tasks.

What improves memory fast?

There is no guaranteed way to improve memory immediately, but a few techniques may help you remember specific information in the moment. Try removing distractions, repeating the information out loud, writing it down, connecting it to something familiar or testing yourself a few minutes later. For ongoing or worsening memory concerns, talk with your doctor.

What is the 2-7-30 rule for memory?

The 2-7-30 rule is a simple spaced repetition technique. After learning something new, you review it after 2 days, 7 days and 30 days. It may help with everyday learning, but it is not a medical treatment for memory loss.

What are the 7 signs of memory loss to watch for?

Seven signs to discuss with your doctor include repeating questions, getting lost in familiar places, forgetting important appointments, struggling with familiar tasks, losing track of time, misplacing items in unusual places and changes in judgment, mood, language or personality.¹

Can you prevent memory loss as you age?

Not all memory loss can be prevented. Age, genetics, medical conditions and other factors can play a role. However, healthy habits such as regular physical activity, managing blood pressure and blood sugar, addressing hearing loss, limiting alcohol, avoiding tobacco and staying mentally and socially active may help support brain health.⁶

Sources:

*Mutual of Omaha utilized research vendor quantilope to conduct research on Aging Well. The research included 400 respondents aged 50 and older with an annual household income of $50,000 or more. The research was conducted through a five-minute online survey from June 17–21, 2026. All data cited are based on Mutual of Omaha proprietary research unless otherwise noted.

1. National Institute on Aging, Infographic: Age-Related Forgetfulness or Signs of Dementia?, June 2025, accessed June 2026, nia.nih.gov/health/memory-loss-and-forgetfulness/age-related-forgetfulness-or-signs-dementia

2. National Institute of Neurological Disorders and Stroke, Brain Basics: Understanding Sleep, Feb. 2025, accessed June 2026, ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

3. Centers for Disease Control and Prevention, Physical Activity Boosts Brain Health, Aug. 2025, accessed June 2026, cdc.gov/physical-activity/features/boost-brain-health.html

4. Centers for Disease Control and Prevention, Older Adult Activity: An Overview, Dec. 2025, accessed June 2026, cdc.gov/physical-activity-basics/guidelines/older-adults.html

5. Tran, D.M.D., et al., Consumption of a diet high in fat and sugar is associated with faster rates of age-related cognitive decline in middle age and older adults, 2025, accessed June 2026, pmc.ncbi.nlm.nih.gov/articles/PMC12283396

6. Harvard Health Publishing, Memory, April 20, 2026, accessed June 2026, health.harvard.edu/topics/memory