Fuzzy memory? Try these strategies

Minor memory stumbles are among the many frustrations of older age. For example, it’s inconvenient when you forget why you walked into a room. And it’s embarrassing and even concerning when you lose your train of thought in a conversation or can’t recall someone’s name.

Fortunately, those moments are usually nothing to worry about. And a number of strategies can help you retain more information and reduce cognitive hiccups.

Repeat it

School children are often prompted to echo what the teacher is saying and repeat it out loud, especially when learning numbers, alphabet letters, and new languages. This is because repetition reinforces learning. “It ensures that your brain processes the information at least enough for you to repeat it,” says Dr. Andrew Budson, chief of Cognitive and Behavioral Neurology at the VA Boston Healthcare System and a lecturer in neurology at Harvard Medical School.

Use this strategy by repeating new information verbally.

Visualize it

A simple way to remember something is to associate it with an image. For example, if you meet someone named Rosie and you want to memorize her name, imagine Rosie holding a bouquet of roses. To recall a short grocery list, imagine the items you need laid out on a table in your home.

“This combines new information with something you already know, which makes it easier to remember.” Dr. Budson says. “Plus, visualizing the information makes you repeat it. And the whole process requires effort, which makes you more likely to retain it.”

Group it

You might find it less challenging to remember long lists of items if you “chunk” the information into groups of three or four—just like we do with the digits in phone numbers. Grouping the information reduces the load on your working memory, a mental scratch pad that temporarily stores those details in the brain.

It also helps to categorize groups of information. At a grocery store, for example, you might think about a few types of dairy products you need, as well as various types of canned goods or fresh produce you need.

Write it down

Another way to absorb information is to write it down by hand, on paper. Capture your thoughts, conversations, experiences, or any new information. This simple activity — as opposed to typing on a keyboard — triggers complex brain activity that helps your memory.

“Taking written notes forces you to process and understand the information, organize the important points, and concisely transfer them to paper. Each of those steps helps you to remember the information better. By contrast, many of us can type on a computer so fast that we can mindlessly transcribe what we are hearing, which may be barely processed by our conscious mind,” Dr. Budson says.

Organize it

Trying to remember a busy to-do list and a schedule of appointments can load your memory with clutter, making it hard to recall details.

Instead, add the appointments and to-do lists to a calendar on your refrigerator, smartphone, or day planner. Review your lists (and even say them out loud) at various points throughout your day. The writing and reviewing (repetition) involved are additional opportunities to reinforce the information.

Cue yourself

Verbal cues are like clues: they send your brain on a mini treasure hunt for information. So if you can’t recall a particular name or fact, cue yourself by describing the word, person, place, experience, or fact you’re trying to remember. Eventually, the answer will come to mind.

You can also use visual cues to help jog a memory. For example, leave a bill near your checkbook or computer if you need to remember to pay it.

More ways to stay sharp

As much as possible, follow a healthy lifestyle that promotes a sharp memory: get sufficient sleep (at least seven hours per night), eat a healthy diet, avoid alcohol and cannabis, stay hydrated, exercise (aim for at least 150 minutes per week of moderate-intensity activity, such as brisk walking), stay socially connected, and challenge your brain (for instance, try to learn something new every day).

If memory lapses persist, talk to your doctor. An easily treatable health issue might be at fault, such as insufficient sleep, vitamin deficiency, a medication side effect, or stress.

Image: © Lyndon Stratford/Getty Images