"I bought a book on improving my memory, but I can't remember where I put it."
That one-liner might earn a polite chuckle at a dinner party, but it hits a little too close to home, especially for those of us juggling 4,000 browser tabs in our minds at all times. Whether you’re a working parent trying to remember if you fed the dog (or was that yesterday?) or juggling school drop-offs, deadlines, and dinner plans, memory matters.
The good news? You can sharpen your memory—and you don’t need a brain transplant or a suitcase full of supplements to do it. Here are nine surprisingly doable strategies:
1. Try the FDR Technique
Franklin D. Roosevelt was a master of remembering names—reportedly after hearing them just once. His secret? The first time he met someone, he’d look them square in the eye and imagine writing their name across their forehead. Visual, memorable, slightly odd. But that’s the point—our brains love vivid images.
Next time you meet someone, skip the awkward “I’m so bad with names” excuse. Channel your inner FDR and picture that name, bold and bright, right across their forehead.
2. Engage All Five Senses (Yes, All)
This trick’s rooted in neuroscience and sounds like a spa day for your brain. It’s called multi-coding, and it means engaging multiple senses when you want something to stick.
Say you want to remember a recipe. Don’t just write it down—listen to the sizzle of the pan, inhale the garlic, feel the texture of the dough, taste as you go. The more senses involved, the more neural pathways you’re creating. Think of it as giving your memory a bigger net to catch the moment with.
3. Build a Memory Palace
Sherlock Holmes made it famous, but this trick is older than Ancient Greece. Here’s how it works:
Picture a house in your mind—one you design. Walk through the front door and assign each room a purpose. Maybe your pantry holds grocery lists. Your home office stores client names. Your bedroom? Life goals. (You know, just casually storing dreams next to throw pillows.)
Next time you need to recall something, mentally walk back through that room and retrieve it. It’s surprisingly effective—and it doesn’t require any dusting.
4. Test Yourself (Like a Pop Quiz, But Nicer)
The more often you test your recall, the stronger your memory becomes. Try this: glance around the room you’re in. Now close your eyes and try to recall five things you saw—colors, textures, objects. Then open your eyes.
How’d you do?
This practice keeps your mind engaged and subtly trains your brain to pay closer attention. It’s like passive resistance training for your hippocampus.
5. Develop Rock-Solid Routines
If your keys, coffee, or kid’s permission slip is always MIA, this one’s for you.
Designated spots and daily rhythms reduce mental clutter and increase recall. When your environment is predictable, your brain doesn’t have to work so hard to remember where you left things.
Same actions, same time, same place. Boring? Maybe. But also brilliant.
6. Eat Like a Genius
No need to overhaul your entire diet, but your brain does love a good grocery list:
🍓 Berries
🥦 Broccoli, cabbage, cauliflower
🐟 Salmon
🍫 Dark chocolate (you’re welcome)
🥚 Eggs, nuts, beans, and whole grains
☕ Green tea and coffee
🌱 And turmeric—because spice is the variety of life and a cognitive booster
These foods are rich in antioxidants, healthy fats, and brain-supporting nutrients. Sprinkle them in throughout your week, and your brain will thank you.
7. Sleep Like It’s Your Job
You’ve heard it before because it’s true: adults need 7–9 hours of sleep a night. Not “laptop-in-bed, doomscroll-until-1am” sleep. Real, restorative, “put-your-phone-on-do-not-disturb” sleep.
Sleep is when your brain consolidates memories and files away the day. Skimping on rest? That “foggy” feeling isn’t your imagination—it’s a tired brain begging for maintenance time.
8. Write Things Down (With a Pen, Not an App)
Yes, there’s a million note-taking apps. But when it comes to memory, pen and paper win.
Writing activates more parts of your brain than typing. It sends a signal: “Hey, this matters.” So even if you toss the list after, the act of writing gives your memory a little push.
Try it: grab a notebook (or one of my printable planners!), jot down your top three to-dos. You’ll remember them more clearly, and you might even feel a bit more accomplished.
9. Remember MOM
Not just the superhero who raised you—though definitely call her. MOM is a memory acronym for:
Motivate – Give your brain a reason. Want to remember a name? Tell yourself why it matters.
Observe – Be fully present. Half-paying attention = half-remembering (if that).
Method – Choose the right technique from above and use it with intention.
When you combine motivation, mindfulness, and strategy, you create a powerhouse system for remembering just about anything.
So, whether you're trying to recall the name of the client you met last week, the item you meant to grab at the grocery store, or just why you walked into the room—these strategies have your back. Give a few of them a try this week. And if you forget what they were, well… at least now you know how to find your way back.
FAST-ACTION STEPS
✅ Carry a notepad and pen with you everywhere you go. Start writing down things you want to remember. Make a habit of doing this every day.
✅ Consume three or more memory-boosting foods and beverages daily.
✅ Look at your surrounding environment and then close your eyes. What do you remember? Open your eyes and see how well you've done.
Quote
“When life gives you lemons, squirt someone in the eye.” - Cathy Guisewite
Want even more ways to sharpen your memory and stay mentally sharp? Download your free copy of 101 Tips to Boost Your Brain Power—available in the shop!
Coming Up in the Next Issue: Organizing Tips for Busy People