How to Improve Memory and Focus

We’re all looking for ways to get ahead, and both memory and focus can be key to that endeavor. While many people might think you basically get what you were born with when it comes to these traits, they can actually be improved over time.

To help you with gaining more focus and a greater memory, we’re taking a look at a few ways you can improve each. Some of these methods, like getting plenty of sleep, will aid in both.

Improving Your Memory and Focus

Memory is something we use every day. You may need to remember the dates of important meetings, the correct steps to a complicated process, or simply how to complete a task for work. Use the following tips to improve your memory and stay on top of your job.


Meditation is not only a relaxing experience, it’s one that can help to keep your memory in great shape as well. There have been studies conducted which show that regular meditation can increase in the amount of gray matter a person has in their brain. This matter is great for assisting with memory and other cognitive benefits, and meditation only takes a few minutes a day.

Sleep Well

Sleep is more than just time spent not thinking. It’s actually incredibly important for your brain. When you’re able to rest for at least 7 hours a night, it allows your brain to recover so that it’s ready for the next day. Don’t sacrifice this necessary recovery time, or it can result in issues with memory and thinking clearly.

Limit Sugar

This specifically relates to added sugar. Many of us know about the issues too much sugar can cause. Not only can it leave you feeling bad physically, it can also have a negative impact on your brain functions. Try to stick to natural sugars like those in fruit if you want to keep your memory sharp.

Use Brain Games

Brain games like Sudoku, crosswords and memory games can provide a fantastic boost for your brain. You can think of these games as exercise for your brain, just like you might run or lift weights to exercise your body. It’s a great way to improve your memory!


Alongside mental exercise, physical exercise is incredibly important. It’s great for your body as well as your mind. Regular exercise doesn’t even have to be a lot of work or a chore. You can go hiking or out on a neighborhood walk, do some yoga or even just dance.

Be Mindful

One of the biggest issues human beings face is the inability to stay present. We are so often recycling the past or anticipating the future that we forget to pay full attention in the here and now. Mindfulness is something that can help to resolve this issue, and allow you to keep your full attention on the world around you. As a result, you’ll be able to remember each moment better.

Improving Your Focus

In addition to memory, focus is a hugely important factor in getting through the day, especially if you have a lot of work. It can be so easy to get distracted or worn out. Let’s check out some ways to improve your focus.

Eat Regular, Healthy Meals

Few things can disrupt a productive day like hunger. On top of that, eating poorly doesn’t give your body enough to work with. Healthy nutrition is necessary to keep your brain at its best. Healthy meals help you to feel better and function more accurately. As a result, your brain will be less likely to feel foggy and unable to focus for longer periods of time.

Use Lists

While you may have heard of this tip before, you may not have heard it quite like this. After making the larger list of things you need to accomplish in the day, break it up into things you need to do in different sections of the day. This might be between each break and lunch, or for each hour. That way, you’re looking at a smaller, more accomplishable list each time rather than one large, overwhelming one.

Don’t Multi-Task

While multi-tasking might feel more productive, it actually results in you paying less attention to each specific task. Instead, take them one at a time. It might feel slower, but it will mean you produce better work overall. Furthermore, you’ll feel a little better with each task you accomplish. Pair this with snowballing your tasks from small to large and it’s a great way to create a productive day.

Try Coffee

You’re probably familiar with the energy-boosting effects of coffee, but did you know it can aid in your focus as well? Keep in mind that you will likely need to be careful about how much coffee you’re drinking. Too much can result in jitters and a huge lack of focus. However, in the right amount, it can really help you to hone in on those jobs you need to get done.

Enjoy Some Music

Putting on your favorite music is also a great way to help yourself to focus a little better. Keep in mind that it should be music you like. If you put on music you aren’t normally a fan of, there’s a good chance it may just end up annoying you and taking your mind away from work. This is a great excuse to make a safe-for-work playlist.

Avoid Distractions

This is one that goes without saying, but it can be harder than we may realize. Distractions may not always be the pull of social media or texts. They might also be noise from another room, the sound of a heated conversation, or a coworker who is always stopping by to say hello. Limit these things as much as you can and you’ll be able to focus much better.


Perfect focus isn’t something you may just be able to do under the right conditions. It’s also something that requires practice. You may find that you need to start in small amounts and build up to longer periods of focus. Everyone is going to be a little different, so don’t feel badly if you aren’t getting it right from the start.

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