If you’re not a fan of writing notes by hand, use a notepad on your cell phone, tablet, or computer to type in a short to-do list electronically. If you have so much going on you’re forgetting things, consider simplifying what you’re focusing on. Many people take up responsibilities that they don’t really care about. If you clear those things from your life, you’ll have more space in your mind to remember things you do value. [2] X Expert Source Leah MorrisLife Coach Expert Interview. 21 August 2020.
Use monthly calendars at your home and office for events that are specific to work or family. An office calendar can help you remember important meetings and co-worker’s birthdays, while a calendar at home can help you keep track of upcoming travel, appointments, or special events with family. Keep a calendar on your cell phone or in your bag so you can update it as you go.
Write a note and place it in an area where you always look, such as near your computer screen, on the refrigerator, or on your bathroom mirror. Set an alarm. Schedule alarms throughout the day on your cell phone, watch, or another device to remind you of important events.
Reminder—This is the cue that begins the behavior. Try picking something you already do every day as your reminder. For instance, let’s say you pick out your outfit for the next day before you go to bed. Use this as a cue to put your yoga mat with your work bag. Piggybacking on something that is already an established habit will help you remember. Routine—This is the action. Sticking with the previous example, the action would be packing your yoga mat. It could also be flossing, putting down the toilet seat, paying a bill, or anything else you need to do. Reward—This is the payoff for the behavior. If something good happens as a result of your routine, you are more likely to stick with it. You can even congratulate yourself each time you follow through, saying something like, “Yes! I did it!”
When you’re a procrastinator and you forget something, it’s likely a combination of active avoidance and forgetfulness. Identify things that you continue to “forget” that may be due to procrastination. When you understand the things or activities that trigger procrastination, you’ll be less likely to forget about them and can seek ways to address these stressors effectively.
Are there people at work or school that regularly consume all your time and energy? They can be external sources of distraction and inhibit your focus. Do you worry about something regularly that makes it difficult to focus and concentrate? By focusing your time and energy on worries, you may be less able to remember things you need to do. Try minimizing distractions at work by disabling notifications for emails and designating a specific time at the beginning and end of each day to respond to them. Put your phone on silent and, if you have your own office, close the door when you need to focus and don’t want to be disturbed.
If you’re a student, make sure that schoolwork and extracurricular activities aren’t consuming all of your time. Remember to take breaks, particularly if you’re looking at a computer screen for more than 2 hours at a time. If you’re career-focused, make sure that you set boundaries about what is “work time” and “personal time. " Don’t let all of your time become “work time. " If you’re a parent or caregiver, it’s important to carve out time each day or week to do something that is specifically for you. Your life may be focused on caring for others, but to avoid burnout or high stress, you need to have “me time. "
Brain games and puzzles. Do a daily crossword, Sudoku, word puzzle, or another game that requires mental processing and concentration. Play music. Playing an instrument can improve concentration since you need to be focused on finding the right note or staying in tune with the music. Read a book. Reading requires mental focus and stimulates the imagination.
Some medications have side effects that affect memory. Talk with your healthcare provider about what medications you’re taking and the risks for memory impairment. Certain medical conditions such as thyroid disorders impact mental alertness. Get a medical exam to rule out any underlying medical conditions that may be increasing your forgetfulness. Forgetfulness, lack of concentration, and fatigue may be due to an untreated (or under-treated) mental health condition. Discuss any symptoms of depression, anxiety, stress, or poor concentration with your primary doctor or a mental health professional.
Take time each day to reflect on your positive memories from the past. They can be a source of affirmation and motivation that can help you avoid forgetting.
Consider ways that you can share memories with people of different generations. Talk with your older relatives and compare your life experiences to the experiences of your parents, grandparents, or older adults. [11] X Research source
Photo albums and framed pictures Memory or keepsake boxes Handicrafts such as quilts that use symbols for significant events Video or film of the events Souvenirs
Journals are often the most personal way of recording your memories. They can give context and details in ways that a photograph cannot.
Leafy greens and cruciferous vegetables. Try broccoli, cabbage, kale, or collard greens. Dark berries. Snack on blueberries, cherries, and blackberries. Fish and other proteins with Omega-3 fatty acids. Eat eggs, salmon, and tuna. Nuts and seeds. Choose walnuts, cashews, and almonds.
Sleep should not be discounted as unimportant or an “extra” thing that you need to do. Make it a priority so that you stay focused. Keep a consistent sleep cycle to avoid bouts of insomnia and restlessness at night. Create a pre-bedtime routine that focuses on relaxing. Take a shower or bath to relax your muscles, listen to music, or meditate.
Join a gym or take fitness classes. Try yoga, dancing, or another exercise that focuses on flexibility. Get outdoors. Go for a nature walk, take a hike, or go swimming. Find an exercise partner to keep you motivated. Do low-impact exercises and stretches at home.
