10 Ways to Train Your Brain to Have a Better Memory

In high school I once memorized the first 91 digits of pi on my attempt to reach 100. And my big takeaway from that silly memorization challenge is that there are a ton of useful and powerful tricks that make it easier to hold information in your brain. At the time, I thought I was just doing a nerdy party trick, but looking back, that little exercise taught me a lot about how memory actually works — and more importantly, how trainable it really is.

I’m not a naturally gifted memorizer, and my memory certainly isn’t photographic. But over the years, I’ve picked up practical techniques that help me remember names, important dates, grocery lists, and even random facts I don’t want to forget. It’s honestly kind of fun when you realize your brain is more flexible than you thought, and you can actually improve how well it stores and retrieves information. Whether you’re a student cramming for exams, someone who constantly forgets where they put their keys, or just a curious person like me who wants to keep their brain sharp, these strategies can make a big difference.

So, if you’re ready to train your memory like a muscle — and have a little fun along the way — here are my 10 favorite ways to boost brainpower and improve your ability to remember just about anything.

1. Get enough sleep

Sleep isn’t just a recharge button for your body — it’s when your brain actually locks in everything you experienced during the day. There’s a process called memory consolidation that happens while you’re sleeping, which helps short-term memories move into long-term storage. Without enough rest, your brain struggles to hold onto what you’ve learned, making it harder to recall details the next day. If you’ve ever felt like your brain was “foggy” after a bad night of sleep, that’s exactly why. Set a consistent bedtime, cut back on screen time before bed, and prioritize sleep like your memory depends on it — because it does.

2. Use visualization techniques

If you want to make something memorable, make it visual — and weird. Our brains evolved to remember images and stories far better than abstract facts. Think about ancient storytellers passing down traditions for generations — they didn’t rely on sticky notes or to-do apps. They used vivid imagery and creative associations to make ideas stick. Want to remember to buy bananas and peanut butter? Picture a peanut butter jar wearing sunglasses riding on a banana like a skateboard. It might sound ridiculous, but that’s the point. The stranger and more colorful the image, the better your brain locks onto it.

3. Practice active recall

We all like to think reviewing notes counts as “studying,” but the real secret is retrieval practice — actively pulling information out of your head instead of just putting it in. When you finish reading an article or watching a video, take a moment to write down everything you can remember. Close the book and try to explain the topic to yourself out loud. When you challenge your brain to produce the answer without peeking, you’re training it to remember under pressure. It’s a little harder upfront, but it works like memory glue.

4. Move your body regularly

Exercise is like Miracle-Gro for your brain. Physical activity increases blood flow, which delivers oxygen and nutrients right to your brain cells — especially the areas involved in memory and learning. Studies have shown that regular exercise helps grow new brain cells (yes, even in adults) and strengthens connections between existing ones. You don’t need to become a gym rat to reap the benefits — just a brisk 20-minute walk each day is enough to give your memory a healthy boost.

5. Embrace the power of chunking

Chunking is a classic memory trick for good reason — it works. Your brain naturally prefers to process information in small, manageable bites. That’s why phone numbers, credit card numbers, and even social security numbers are broken into chunks instead of one long string. Whenever you’re trying to memorize something, group it into smaller, meaningful pieces. For example, if you need to remember a shopping list, break it into categories — fruits, dairy, pantry — instead of trying to recall one long list of 20 unrelated items.

6. Teach someone else

One of the fastest ways to solidify your memory is to pass your knowledge along. When you teach someone else, you’re forced to simplify, organize, and explain the information — all of which reinforce your own understanding. It’s called the “protégé effect,” and it works even if your student is imaginary. After you learn something new, try teaching it to a friend, family member, or even your pet if no one’s around. The act of explaining forces your brain to process the information more deeply, locking it into place.

7. Play brain games — but pick wisely

Brain training apps get a lot of hype, but not all of them actually improve your everyday memory. The best kinds of brain games challenge your working memory — the type of memory you use to hold information temporarily, like when you’re doing mental math or remembering directions. Games like Sudoku, crossword puzzles, memory card games, and strategy games all fit the bill. The key is to switch things up regularly. Your brain loves novelty, so keep it guessing with new challenges instead of just repeating the same game every day.

8. Make it meaningful

Your brain is a meaning-making machine. It prioritizes remembering things that seem important or emotionally relevant. If something feels boring or pointless, your brain won’t waste energy holding onto it. To improve your memory, tie new information to things you already care about. For example, if you meet someone named Lisa and you have a cousin named Lisa, make that connection in your mind. Or if you’re trying to learn a fact about history, relate it to your own life — “That’s the year my grandparents were born!” Personal connections make memories stick like Velcro.

9. Limit multitasking

I hate to break it to you, but multitasking is a memory killer. When you split your attention between several things — like texting, scrolling social media, and listening to a podcast all at once — your brain doesn’t get a chance to fully encode any of them. Memories are like files — if they don’t get saved properly the first time, they’re almost impossible to find later. To improve your memory, practice “single-tasking.” Give your full attention to one thing at a time, even if it’s just for a few minutes. You’ll remember more and feel less mentally scattered too.

10. Feed your brain

Your brain is like a high-performance car — it needs the right fuel to run well. Certain nutrients are especially important for memory, like omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts), antioxidants (in blueberries, dark chocolate, and green leafy vegetables), and good fats (like olive oil and avocado). Even something as simple as staying hydrated can make a big difference — studies show that even mild dehydration can impair memory and concentration. Instead of just thinking about “brain food” when you’re cramming for a test, aim for a memory-friendly diet every day.

By working even a few of these habits into your daily life, you’re essentially giving your brain regular workouts. And just like a muscle, the more you train it, the stronger your memory will become.