Do you wish you could remember things more easily? Good news!
These three simple daily habits don’t require expensive equipment or expert guidance, just a little consistency.
Take a brisk walk and think at the same time
Just 20 minutes of moderate physical activity can strengthen the brain regions responsible for memory.
When combined with mental tasks like counting backward or naming animals from A to Z, you stimulate several areas of the brain at once.
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Train your brain with dual tasks
It’s not only your body that benefits from a workout, your brain needs challenges too.
Try solving simple math problems while walking around, or listen to an educational podcast while cooking. Dual tasks force your brain to build new neural connections.
Gradually increase the difficulty
As you get better at multitasking, start turning up the complexity.
The more challenging the task, the harder your brain works, which is excellent for memory.
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For instance, try solving Sudoku or crossword puzzles while following the news.
Morning sessions are best
Morning is the ideal time for memory training, since your body’s natural cortisol levels are higher and support cognitive function.
Consider doing your exercise while enjoying your morning coffee.
Aim for 3–4 sessions per week
You don’t need to train every day, regularity is what counts.
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Neurologists recommend three to four times a week for noticeable improvements, especially when combining physical activity with mental challenges.
Prioritize quality sleep
Sleep is more than just rest, it’s an active process where your brain consolidates and stores information.
REM sleep and deep sleep phases are crucial for transferring knowledge into long-term memory. Strive for 7 to 9 hours of sleep each night.
Avoid screens before bedtime
Blue light from screens disrupts the production of melatonin, the sleep hormone.
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To protect your memory, avoid electronic devices at least 90 minutes before bedtime. Pick up a book instead of scrolling through your phone.
Take a short midday nap
A 20–30 minute nap in the afternoon can improve working memory and mental performance, without disturbing nighttime rest.
It’s a simple way to reset your brain and retain new information.
Create the perfect sleep environment
A cool, quiet, and dark bedroom makes it easier for your body to reach deep sleep, the stage where memory strengthens.
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Choose a good mattress, reduce noise, and optimize comfort for maximum brain benefits.
Consistency beats intensity
The most important takeaway from research is clear: you don’t need to train hard, you just need to train often.
A few minutes of combined mental and physical practice daily can make a noticeable difference, as long as you stick with it.
This article is based on information from Smlpc.lt.