No matter what your age is, you may have experienced an occasional memory challenge, like misplacing your car keys or walking into a room and forgetting why you’re there.
These are normal incidents of age-related forgetfulness. But I’ve discovered that the key to excellent memory is to be intentional and proactive with cognitive-boosting activities every day.
I’m retired now, after more than three decades of working as a professor of education. But at 78 years old, I still write books (more than 175 and counting), give professional presentations, and blog about psychology.
These are five practices that have kept my memory razor sharp:
1. I get out and socialize regularly
Social interaction reduces the impact of depression and stress, both of which contribute to memory loss. High social engagement has also been associated with a significantly lower mortality risk.
When we spend time with relatives, engage in frequent conversations with friends, join community groups, dine with colleagues, or volunteer for social causes, we are improving both our mental well-being and cognitive skills.
My wife and I travel and dine regularly with best friends, volunteer at a regional art association, and we frequent a local social club.
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2. I am a life-long learner
I’m a big believer in reading widely, and outside your expertise. It may be one of the most significant things we can do to refresh our inherent curiosity.
When we’re curious, we want to learn more. In that pursuit, we keep our minds active and engaged.
I’m currently reading a book on the history of papyrus, a subject about which I know very little about. My favorite fact is that when Marc Antony wanted to impress Cleopatra, he gave her not jewels or gold, but 200,000 books, all written on papyrus (reeds harvested from the Nile).
3. I found an organizational system that works for me
Walk into my office and you’ll see an array of Post-it notes. I use a color coding system to keep track of my daily responsibilities.
Yellow for articles I’m working on, blue for specific chapters in a book I’m writing, green for medical reminders (prescription refills, doctor appointments), orange for household tasks, and pink for errands (grocery items, hardware store).
I stumbled across this system when I was working on a new book. I inadvertently wrote preliminary notes for some chapters on different colored sticky notes, and my plan for the book immediately felt clearer. I realized that I could use this approach for other aspects of my life, too, and it’s made a big difference.
4. I am physically active every day
Daily physical activity increases blood flow to all parts of your body, including your brain. Studies show that regular and sustained exercise is associated with better brain functioning, specifically in regards to memory.
For most adults, the typical recommendation is at least 150 minutes a week of moderate aerobic activity. This includes brisk walking, swimming, pickleball, tennis, or serious gardening.
I swim two to three dozen laps at the community center every other day and walk one to two miles on the days in between. The key is to do some form of physical activity every day. Even 10 to 15 minutes a day is beneficial.
5. I maintain a healthy diet
Diet, hydration, and sleep are all so important to your brain health. I make sure that I get a minimum of seven hours (11:00 p.m. to 6:00 a.m.) of sleep each night.
I consume a heart-healthy, nutrient-rich diet — think berries, dark leafy green vegetables, whole grains, seeds, nuts, soybeans, omega-3 filled fish like salmon, and other lean proteins.
I’m drinking close to eight glasses of water throughout the day. Compelling studies have demonstrated a direct link between proper hydration and cognitive function
Ultimately, I approach maintaining and enhancing my memory like it’s a full-time job. I show up every day. I’m curious and productive. I put effort into my relationships. I’m not afraid to ask for help, but I’m also confident about what I do know. Never underestimate the power of those who prioritize their memory.
Anthony D. Fredericks, Ed.D., is professor emeritus of education at York College of Pennsylvania. He is the author of Psychology Today’s Creative Insights blog, and has written over 100 nonfiction books including “From Fizzle to Sizzle: The Hidden Forces Crushing Your Creativity and How You Can Overcome Them, “Two-Minute Habits: Small Habits, Dynamic Creativity,” and his latest book “The Healing Wisdom of the Forest: Timeless Lessons of Renewal, Tranquility, and Joy,” will be released in September 2025. Follow him on LinkedIn.
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