Brain & nervous systemHealthy aging

7 science-backed ways to help keep your memory strong

It’s not too late to start doing these mind-preserving tricks.


LearnBrain & nervous system7 science-backed ways to help keep your memory strong
Read—and write
Move your body
Be mindful
Do some good
Learn something new
Be creative
Ease chronic pain

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We all forget things from time to time. Where did I put those car keys? What did I need from the store again? The fact is, some forgetfulness is a normal part of aging. The good news is that there are things you can do to help keep your memory working well into old age. Here’s the science behind keeping your memory sharp.

Sources: Centers for Disease Control and Preventi... + 16
  1. Centers for Disease Control and Prevention. Chronic Pain Among Adults — United States, 2019–2021. April 14, 2023.
  2. Centers for Disease Control and Prevention. Dance Your Way to Better Brain Health. Page last reviewed June 4, 2018.
  3. Centers for Disease Control and Prevention. Physical Activity Boosts Brain Health. Page last reviewed February 24, 2023.
  4. Centers for Disease Control and Prevention. Reducing Risk of Alzheimer’s Disease. Page last reviewed September 13, 2022.
  5. Centers for Disease Control and Prevention. Safely and Effectively Managing Pain Without Opioids. Page last reviewed June 11, 2021.
  6. Chen J, Wang X, Xu Z. The Relationship Between Chronic Pain and Cognitive Impairment in the Elderly: A Review of Current Evidence. J Pain Res. 2023;16:2309-2319. Published 2023 Jul 7.
  7. Fioranelli M, Roccia MG, Garo ML. The role of arts engagement in reducing cognitive decline and improving quality of life in healthy older people: a systematic review. Front Psychol. 2023 Aug 21;14:1232357.
  8. Fisher Center for Alzheimer’s Research Foundation. 6 Ways to Keep Your Memory Sharp. February 8, 2023.
  9. Harvard Health. Exercise can boost your memory and thinking skills. October 20, 2023.
  10. Harvard Health. 7 ways to keep your memory sharp at any age. March 30, 2020.
  11. Keefer A, Steichele K, Graessel E, Prokosch HU, Kolominsky-Rabas PL. Does Voluntary Work Contribute to Cognitive Performance? – An International Systematic Review. J Multidiscip Healthc. 2023 Apr 25;16:1097-1109.
  12. Lazarou I, Parastatidis T, Tsolaki A, et al. International Ballroom Dancing Against Neurodegeneration: A Randomized Controlled Trial in Greek Community-Dwelling Elders With Mild Cognitive impairment. Am J Alzheimers Dis Other Demen. 2017;32(8):489-499.
  13. Mayo Clinic Health System. 6 tips to keep your brain healthy. December 29, 2022.
  14. National Institute on Aging. Cognitive Health and Older Adults. Page last reviewed October 1, 2020.
  15. Pragya SU, Mehta ND, Abomoelak B, et al. Effects of Combining Meditation Techniques on Short-Term Memory, Attention, and Affect in Healthy College Students. Front Psychol. 2021;12:607573. Published 2021 Mar 5.
  16. Whitlock EL, Diaz-Ramirez LG, Glymour MM, Boscardin WJ, Covinsky KE, Smith AK. Association Between Persistent Pain and Memory Decline and Dementia in a Longitudinal Cohort of Elders. JAMA Intern Med. 2017;177(8):1146-1153.
  17. Youngs MA, Lee SE, Mireku MO, Sharma D, Kramer RSS. Mindfulness Meditation Improves Visual Short-Term Memory. Psychol Rep. 2021;124(4):1673-1686.
Written by Patrick Sullivan.
Medically reviewed by Mark Arredondo, MD.April, 2024
Updated onAugust, 2026
Written by Patrick Sullivan.
Medically reviewed by Mark Arredondo, MD.April, 2024
Updated onAugust, 2026
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