When you repeat something out loud, you aren’t technically memorizing it. You’re actually creating a pattern and sound that will make the info easier to recall in the future. [3] X Research source

For another example, if you’re bad with names and you meet someone named Evelynn, you might think, “Christmas Eve” and picture this person dressed as Santa. If you find a brand of potato chips you like, called “Umbrella Chips,” you may picture a stack of spuds sitting on a beach under a parasol. [6] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

There may be a long-term effect of multitasking as well. There’s evidence that people who multitask a lot tend to struggle with distractions more often than others. [9] X Research source

Oddly enough, research seems to indicate that it’s hard to achieve the same effect by typing something on your phone or laptop, so you’re better off sticking to pen and paper if you really want to remember your friend’s birthday or next week’s dentist appointment. [12] X Trustworthy Source Association for Psychological Science Nonprofit organization devoted promoting trustworthy research and education in the psychological sciences Go to source

If you’re short on time, there’s evidence that walking backwards for a few minutes can help you recall specific details. [15] X Research source You may feel silly doing it, but it may help you remember something important. Regular walking may help your overall memory as well. Walking a few times a week can literally increase the size of your hippocampus, which is the part of your brain responsible for memory. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source That’s right—walking can give you big brains!

Routines require very little effort or attention. This is why people occasionally forget to stop at a grocery store or post office on their way home from work—they’re just not used to doing it. This is known as procedural memory, where you memorize the routine instead of the material. By changing the procedure, you make easier to form a memory![19] X Research source

Caffeine will help you remember things from you past, but it won’t help you form new memories. As a result, drinking a pot of java while you’re studying isn’t a particularly good way to commit the material to memory. [22] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Eating a high-fat diet will likely have a similar effect, although fat’s impact on memory hasn’t been studied as thoroughly as sugar’s. [24] X Research source Just try to eat a balanced diet and avoid processed foods whenever possible.

There’s also some research that suggests playing video games can help your memory. Just be careful about overdoing it and try to stick with games that require some complex thinking. [28] X Research source

Even if you don’t feel your memory improving, regular meditation will improve your mental fortitude, emotional well-being, and physical health, so it’s certainly worth a shot. Stick with it![32] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source

While this won’t help you recall anything in the moment, regular exercise is one of the best ways to gradually improve your ability to remember things. [35] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

While the relationship between sleep and memory isn’t entirely understood, it’s suggested that sleep helps you consolidate memories, which is the process where new information is converted into something you can remember. [39] X Research source

Noticing when you remember things may feel kind of hard at first, but it’ll be easier to do this once you get into the habit of it.