Get 7–9 hours of sleep each night
Exercise regularly
Eat a balanced diet rich in fruits, vegetables, whole grains, and healthy fats
Stay hydrated
Reduce stress with meditation, breathing, or relaxation techniques
Practice active recall and spaced repetition
Break information into small chunks
Use mnemonic devices
Stay mentally active with reading, puzzles, or learning new skills
Focus on one task at a time
Minimize distractions
Review and organize notes regularly
Get enough vitamin B12, vitamin D, and omega-3s if needed
Limit alcohol and avoid smoking
Maintain social connections
Manage chronic health conditions
Seek medical advice if memory problems are sudden or severe