Start with healthy sleep, regular physical activity and practical memory aids such as calendars, notes and routines. These habits can support learning and everyday organization, but they are not guaranteed cognitive boosters or treatments. If memory problems persist, worsen or interfere with daily life, talk with a doctor.
What helps—and what each approach is for
| Approach | What it may support | How to think about it |
|---|---|---|
| Healthy sleep | Readiness to learn and retaining newly learned information | A recurring health habit; not a stand-alone cognitive treatment |
| Physical activity | May benefit memory, attention and executive function; moderate-to-vigorous activity also improves adult sleep quality | A broad health recommendation, not a guaranteed or immediate concentration boost |
| Lists, calendars, notes and routines | Remembering tasks and keeping belongings organized | Practical aids that reduce reliance on memory in the moment |
Available guidance does not compare these approaches head to head or establish one as the best. It also does not establish a guaranteed timeline or supplement-free cure for memory impairment.
Build sleep habits around learning
Sleep matters both before and after learning. Being rested can prepare you to take in new information, while sleep afterward helps preserve it. NIH News in Health quotes sleep scientist Matthew Walker of the University of California, Berkeley: “We’ve learned that sleep before learning helps prepare your brain for initial formation of memories,” and “And then, sleep after learning is essential to help save and cement that new information into the architecture of the brain, meaning that you’re less likely to forget it.” This is an expert explanation, not a promise of a particular result for every person. (NIH News in Health, April 2013)
For healthier sleep, NIH recommends keeping a consistent bedtime and wake time, getting enough sleep, exercising regularly but not too close to bedtime, and getting daylight during the day. Avoid caffeine and nicotine, and avoid alcohol before bed; caffeine’s effects may last eight hours or more. These steps support healthy sleep rather than directly treating memory or concentration problems. (NIH healthy-sleep guidance)
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Make physical activity a regular habit
The U.S. Physical Activity Guidelines say activity may improve aspects of cognitive function in youth and adults, including memory, attention and executive function. The same guidelines say moderate-to-vigorous activity improves adult sleep quality. The word “may” matters: the guidance does not promise an immediate focus boost or a specific memory improvement for an individual. (Physical Activity Guidelines for Americans, second edition, 2018)
The National Institute on Aging reports federal guidance for adults of at least 150 minutes (2.5 hours) of physical activity per week. That is general activity advice, not a dose established by this source as necessary to improve memory. (National Institute on Aging, reviewed January 14, 2025)
Use external reminders instead of relying on memory alone
For everyday intentions—appointments, errands or where you left your keys—a routine or reminder can be more dependable than trying to hold everything in mind. The National Institute on Aging suggests:
- Follow a daily routine and plan tasks.
- Write to-do lists and use a calendar or notes.
- Keep frequently misplaced items, such as keys, a phone or glasses, in the same place each day.
A paper planner or notebook is one optional way to put list-making and note-taking into practice. These are organizational aids, not brain training or treatment. (National Institute on Aging)
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Memory changes can have causes that lifestyle habits alone may not address. The National Institute on Aging lists sleep problems, medication side effects, mood conditions, head injury, medical conditions, alcohol or drug misuse and other possible causes. Contact a doctor if memory problems persist after a few weeks; seek advice sooner if they are worsening or affecting daily life. Ongoing difficulty sleeping also warrants medical attention. (National Institute on Aging; NIH healthy-sleep guidance)
No cited guidance here quantifies how much these habits will improve an individual’s memory or concentration. Treat them as useful supports, not a substitute for evaluating persistent changes.
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- Choose how many pairs of tiles to play with. Choose fewer pairs for younger players or play with all 72 tiles. Mix up the tiles you've chosen. (No peeking!) Put tiles face down in rows.
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- For 1 player:
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