Five ways to improve memory

1. 01

   Sleep 7–9 hours

   Consolidates memories overnight.

2. 02

   Exercise 30 minutes/day

   Increases hippocampal BDNF.

3. 03

   Meditate 10 minutes

   Improves focus, reduces stress.

4. 04

   Teach others

   The Feynman effect reinforces understanding.

5. 05

   Apps and games

   Peak, Lumosity, and others — use spaced repetition.

Additional tips: omega-rich diet, berries, avoid multitasking. Daily routine: morning walk, evening review. Retention can increase by 30% in a month. Track progress in a journal.

Beginners can start with exercise and meditation. Consistency matters more than intensity. Research confirms that combining strategies is more effective than using them individually.