Strategies to Support Memory and Daily Cognitive Functioning

Perhaps the most common question we get, as neuropsychologists, is: “how can I improve my memory?” Today's blog post will focus on strategies for supporting memory and daily cognitive functioning. Come back for next week's post, which will address brain health for the purpose of improving or maintaining neurocognitive abilities, including memory.

Most of us would benefit from using cognitive strategies to support memory, but what works for one individual may not work for another. Many factors, including whether a person has any neurological or neurodevelopmental conditions, will affect which strategies are likely to be effective. One of the best ways to identify which strategies are best for you, based on your background and your set of cognitive strengths and weaknesses, is by completing a neuropsychological evaluation. Our evaluations, which include ADHD testing and Autism testing, are followed by individualized feedback and tailored recommendations. Here are some strategies that may support your memory and cognition:

Strategies to Support Memory:

Attention to the Present Moment: Speak out loud to yourself, in order to focus and bring your mind to the present moment. For example, say to yourself "I'm walking into the kitchen to pour a glass of water." This will support working memory (and prevent the classic problem of walking into a room and forgetting why you did so). Avoid multitasking for better attention.

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Mnemonic Devices: Use acronyms, rhymes, or associations to aid recall. For example, should you ever need to recall the colors of a rainbow, think: Roy G. Biv. To learn and remember the name of your new doctor, pair it with a fun rhyming word.

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Chunking: Break large amounts of information into smaller, manageable chunks. For example, break down passwords into chunks of 3-4 letters, numbers, or symbols.

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Repetition: Repeat important information. Repeat important information. Repeat important information. Use this classic memory strategy aloud or in writing when you can.

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Organization and Categorization: Structure information into logical groups. For example, organize your grocery list into categories (e.g., meat, fruits, vegetables, nuts & seeds).

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Visualization: Create mental images of information. For example, picture yourself moving through the sequence of events planned for the day.

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Association: Connect new information to existing knowledge. For example, associate a new friend with an old friend, by their name or a shared characteristic.

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Combine as many of these strategies as possible for optimizing, encoding, retention, and recall.

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Strategies to Support Daily Functioning:

Environmental Structure and Organization: Designate a place in your home for important items used every day (for example, keys, glasses, phone, daily planner).

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External Memory Aids: Planners, sticky notes (in moderation), checklists, to-do lists, and white boards can be useful to orient you and keep you on track. And doesn't it feel good to check something off a list? These aids reduce the cognitive burden placed on you to remember. They should be placed in areas that are clearly visible and likely to be noticed at the appropriate moment for retrieval, such as near the front door or in the kitchen.

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Medical Management Tools: Pill organizers and electronic reminders ensure medication adherence.

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Electronic and Digital Tools: Digital tools can assist in remembering appointments and daily tasks. Do your best to stay abreast of all the new, helpful technology while prioritizing safety and privacy.

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Routines and Habits: Use these to minimize the burden on memory. Routines and habits do not require as many cognitive resources and are therefore less likely to be forgotten. Routines can be related to time and location. For example, taking medications in the same location in the home at the same time each day increases the likelihood of adherence. Even leisure activities, such as taking a walk or playing a brain game, can be part of a daily or weekly routine.

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Linking New Activities: Link an important new task to a well-established, routine one (for example, making coffee, brushing teeth).

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Social and Caregiver Support: Identify and utilize community resources. Family members and other loved ones often want to help. We can accept their assistance as they provide reminders, share or reinforce important information, and offer guidance.

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And for strategies specific to folx with ADHD, check out this blog post:

ADHD Friendly Cognitive Strategies

Again, one of the best ways to identify which strategies are best for you, based on your background and your set of cognitive strengths and weaknesses, is by completing a neuropsychological evaluation. To schedule an evaluation or a free consultation with one of our neuropsychologists, please reach out to us:

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