8 Tips Neuroscientists Recommend for Improving Memory

Memory isn’t just about intelligence or age—it’s deeply influenced by daily habits, lifestyle choices, and how your brain is stimulated over time. Neuroscientists have spent decades studying how memory works, why we forget, and what actually helps the brain store and retrieve information more effectively. The good news? You don’t need “super genes” or extreme brain training programs to improve your memory. Small, science-backed changes can make a noticeable difference.

Here are 8 evidence-based tips neuroscientists consistently recommend to help strengthen memory, boost recall, and keep your brain sharp over the long term.

1. Prioritize Quality Sleep Over Everything Else

If there’s one habit neuroscientists agree on unanimously, it’s sleep.

Memory consolidation—the process of turning short-term memories into long-term ones—happens primarily during deep sleep and REM sleep. When you don’t get enough sleep, your brain struggles to store information properly, no matter how much you studied or practiced during the day.

Research shows that even one night of poor sleep can impair attention, learning, and recall the next day.

What helps:

Aim for 7–9 hours of sleep consistently

Keep a regular sleep schedule

Avoid screens at least 60 minutes before bed

Why it matters:

Sleep isn’t rest for the brain—it’s active memory maintenance.

2. Exercise Regularly (Especially Aerobic Exercise)

Physical movement is one of the most powerful memory enhancers—and it’s not just about blood flow.

Aerobic exercise like walking, cycling, swimming, or jogging increases levels of BDNF (brain-derived neurotrophic factor), a protein that supports the growth of new neurons and strengthens connections between brain cells, particularly in the hippocampus—the brain’s memory center.

What helps:

30 minutes of moderate exercise most days

Even brisk walking counts

Consistency matters more than intensity

Why it matters:

Exercise literally helps your brain build the structures needed for better memory.

3. Learn Something New (Not Just Repeatedly Review)

The brain loves novelty.

Neuroscientists emphasize that learning new skills—especially challenging ones—forces the brain to create new neural pathways. This could be learning a language, playing an instrument, cooking new recipes, or even navigating new routes.

Simply rereading information you already know doesn’t stimulate memory as effectively as learning something unfamiliar.

What helps:

Learn skills outside your comfort zone

Combine mental effort with physical movement when possible

Practice consistently, not perfectly

Why it matters:

New learning keeps memory systems flexible and resilient.

4. Manage Chronic Stress Before It Shrinks Your Memory

Stress isn’t always bad—but chronic stress is a memory killer.

Long-term stress leads to elevated cortisol levels, which can damage the hippocampus over time. This affects both memory formation and recall, making it harder to concentrate and retain information.

Neuroscientists have found that people under constant stress often struggle with working memory and attention—even if they’re otherwise healthy.

What helps:

Mindfulness or meditation

Deep breathing exercises

Regular breaks during mentally demanding tasks

Why it matters:

A calmer brain remembers more efficiently.

5. Eat for Brain Health, Not Just Energy

Your brain uses about 20% of your body’s energy—and it needs the right nutrients to function well.

Neuroscientists consistently point to diets rich in omega-3 fatty acids, antioxidants, and whole foods as beneficial for memory and cognitive function.

Memory-supporting foods include:

Fatty fish (salmon, sardines)

Berries (especially blueberries)

Nuts and seeds

Leafy greens

Olive oil

What to limit:

Ultra-processed foods

Excess sugar

Trans fats

Why it matters:

Nutrition affects brain structure, inflammation, and long-term memory health.

6. Use Active Recall Instead of Passive Reading

One of the most powerful memory techniques recommended by neuroscientists is active recall.

Instead of rereading notes or highlighting text, try to recall information from memory first. This forces the brain to strengthen retrieval pathways, making memories more durable.

Examples of active recall:

Self-testing

Flashcards

Explaining a concept out loud without notes

Writing what you remember before checking

Why it matters:

Memory improves through effortful retrieval—not passive exposure.

7. Social Interaction Keeps Memory Sharp

Humans are social by nature, and the brain thrives on interaction.

Neuroscientists have found that regular social engagement stimulates multiple cognitive processes at once—attention, emotional regulation, language, and memory. Loneliness and social isolation, on the other hand, are associated with faster cognitive decline.

What helps:

Meaningful conversations

Group activities or hobbies

Teaching or explaining ideas to others

Why it matters:

Social interaction challenges memory in real, dynamic ways.

8. Give Your Brain Downtime (Yes, Boredom Helps)

Constant stimulation can actually hurt memory.

When the brain never rests—due to nonstop scrolling, notifications, or multitasking—it doesn’t get time to consolidate information. Neuroscientists emphasize the importance of “default mode network” activity, which occurs when your mind is at rest and helps organize memories.

What helps:

Short periods of boredom

Walking without headphones

Letting your mind wander occasionally

Why it matters:

Memory needs quiet moments to settle and strengthen.