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Memory Routine

Memory Routine

Intro icon Memory Routine - Intro

To achieve your goals, be productive, and get what you want, you need a good memory.  When you forget what you need, you lose time and focus.

Having a good memory helps you to: 

  • Hold the information you need in your mind
  • Remember past events
  • Store all kinds of information

Don't let memory become an obstacle to your performance. Here is a complete routine to help you boost your memory.



Consume Healthy Fats

DESCRIPTION - Your memory will be poor if your brain doesn't work well. Your brain needs the energy to function properly. Some of that energy comes from fat. But not all fat is good for your body and mind. Regularly consume avocado, salmon, trout, sardines, and nuts for healthy fat. Besides, the World Health Organization recommends eating 250-500 mg of omega-3 fatty acids every day.

ACTION - Consume avocado, salmon, trout, and nuts on a daily basis.


Best Time of Day: Morning



DESCRIPTION - When you're too distracted, your memory doesn't work well. Learning to understand and observe your own mind can improve your memory capacity. By training your mind to be less distracted, it gets better at saving information. Perform meditation exercises for 10-20 minutes daily. Go to a quiet place, sit down, and focus on your breathing. Observe your mind without any judgment, just observe. Frequent meditation exercises strengthen your focus and thus your memory capacity.

ACTION - Practice meditation for 10-20 minutes daily. Observe your mind non-judgementally.


Best Time of Day: Evening


DESCRIPTION - Reading keeps your brain active and busy. It helps you train your ability to store and organize information for when you need it. Reading prevents normal cognitive decline. Reading will help you store large pieces of information more easily. To get these benefits, read at least 20 minutes daily. Try to read what interests you to get the most out of your motivation.

ACTION - Read something that interests you for at least 20 minutes every day.


Best Time of Day: Evening

Memory Training

DESCRIPTION - Memory is a cognitive skill that you must train. If you don't train it, you will gradually lose your ability with the aging process. Take a blank piece of paper, write down all the tasks of your day, then turn the page and try to remember them all. Do it as fast as you can. Then wait 10 minutes, and try to remember the tasks again. Your memory will become more powerful as you exercise it. Repeating this type of exercise improves memory because it promotes the reinforcement of information.

ACTION - Every day take a piece of paper, make a list of tasks. Wait 10 minutes and try to remember them all.


Best Time of Day: Evening

Any Time of Day

Double N-Back

DESCRIPTION - Every day you need to hold the information for a moment. This helps you to solve problems, complete tasks, and achieve goals. Sometimes there are distractions, and you need to learn to ignore them. You can improve this skill with practice, and your memory will be more powerful. Practice Double N-Back exercises daily, where you have to hold information for a moment, and then use it. You can download an application with this exercise and practice it daily. Doing this kind of exercise leads to long-term improvements.

ACTION - Play Double N-Back on your smartphone at least 4 times per week.


Best Time of Day: Any


DESCRIPTION - How can you remember if your surroundings are disorganized? Memory does not cope well with chaos. Memory organizes, stores, and categorizes information and then uses it. Take 5 minutes daily and organize your workspace. This way, your memory will be able to better organize information and you will remember more easily. Memory constantly processes almost everything in front of you. If you have too much information, your memory will drain.

ACTION - Take 5 minutes daily and organize your workspace.


Best Time of Day: Any

Minimize Sugar Consumption

DESCRIPTION - Excessive sugar consumption has many risks and worsens general health. Sugar can affect the neural mechanisms related to pleasure/reward and organism balance. Besides, it can affect the functioning of the hippocampus. The hippocampus is very important for the proper functioning of the memory. Reduce or cut from your diet processed and packaged foods, candies, and sodas, especially in the morning and before bed.

ACTION - Reduce or cut from your diet processed and packaged foods, candies, and sodas.


Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Memory

Sources list icon


  1. It has been shown that doing this exercise regularly leads to long-term improvements. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6236237/
  2. Mindful breath awareness meditation facilitates efficiency gains in brain networks: A steady-state visually evoked potentials study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6135840/
  3. Our Brain and How Memory Works. https://www.wiley.com/network/instructors-students/teaching-strategies/our-brain-and-how-memory-works
  4. Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650498/
  5. Read a book, preserve your memory. https://www.health.harvard.edu/mind-and-mood/read-a-book-preserve-your-memory
  6. HOW MEMORY WORKS. https://bokcenter.harvard.edu/how-memory-works
  7. Mechanisms of Memory Enhancement. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3527655/
  8. Recent Studies of the Effects of Sugars on Brain Systems Involved in Energy Balance and Reward: Relevance to Low-Calorie Sweeteners. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003688/
  9. Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555146/
  10. Brain Plasticity and Behaviour in the Developing Brain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3222570/
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 Productivity  Memory  Sharpness
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