Strategies for Coping with Memory Issues and Forgetfulness

Memory issues can impact daily life in many ways, whether they’re related to managing medical conditions like hydrocephalus or are part of the natural aging process. Here are some practical strategies, tools, and resources to help manage forgetfulness and enhance your memory.

Develop Routines and Set Reminders

Tip: Establish a routine for daily tasks to create habits that are easier to remember.

Tool: Use a calendar or reminder app on your phone to set notifications for appointments, medications, and other essentials.

Resources: Apps like Google Calendar or Apple Reminders allow you to create repeating events and reminders, ensuring nothing slips through the cracks.

Use Memory Aids and Organizers

Tip: Organizers, lists, and visual cues can help you keep track of important information.

Tool: Use sticky notes, labels, or a whiteboard to list your tasks or any steps you need to remember in your daily routine.

Resource: The “Remember the Milk” app is a simple tool for creating to-do lists and prioritizing tasks. If you have Google Calendar, creating Tasks can also be a helpful way to create a to-do list.

Multistep Tasks

Tip: Break down multistep tasks into smaller, manageable actions and focus on completing each step one at a time. Consider using checklists or visual cues to help guide you through each part, helping to reduce overwhelm and maintain focus.

Tool: Try using a task management app like Todoist or Microsoft To Do. These tools allow you to organize tasks into smaller subtasks, set reminders, and check off each completed step, offering both structure and a sense of accomplishment along the way.

Resource: Write each step of a multistep task on a separate sticky note or card, and arrange them in the order they need to be completed. This way, you can physically move or remove each note as you complete the step, creating a hands-on way to track your progress.

Tools for Physical Reminders

Tip: Tactile reminders, like keychains or wristbands, can help trigger memory when you’re on the go.

Tool: Use location-based reminders, like placing a note on the fridge for morning medications or by the front door for keys and essentials.

Resources: Simple physical tools, like pill organizers or wearable devices, can serve as reliable cues throughout the day. Keep these items in the same place each day, so you remember important tasks.

Try Mindfulness and Focused Attention Techniques

Tip: Practicing mindfulness helps improve focus, making it easier to retain information.

Tool: Take five minutes in the morning to practice deep breathing or short mindfulness exercises to clear your mind and set an intention for the day.

Resources: Apps like Headspace and Calm offer mindfulness exercises, which can be particularly useful for reducing stress related to forgetfulness.

Leverage Technology for Support

Tip: Use voice-activated assistants like Alexa, Google Assistant, or Siri to set reminders or ask for quick information without needing to write it down.

Tool: Voice memos on your phone can help you quickly record important notes or reminders.

Resource: Set up a smart home assistant to remind you of things like medication schedules or tasks.

Professional Support and Resources

Tip: Consider professional help for tailored support with memory challenges.

Tool: Working with a neuropsychologist, occupational therapist, or memory specialist can help you understand your memory issues and explore practical coping mechanisms.

Resource: Many professionals offer memory assessments to identify areas of strength and weakness and help create an individualized plan. 

Incorporate Mental Exercises into Your Routine

Tip: Stimulate your brain with puzzles, games, and learning new things to strengthen memory retention.

Tool: Crossword puzzles, sudoku, or apps like Lumosity can help sharpen your cognitive abilities.

Resources: Brain-training apps like Peak and Elevate offer exercises designed to boost memory and focus.

Ask for Support from Friends and Family

Tip: Open up to trusted people about your memory challenges and ask for understanding and gentle reminders.

Tool: Consider joining a support group to connect with others who understand memory-related challenges.

Resources: Look into community groups or online forums where people discuss and support one another around memory and forgetfulness.

Personal Reflection Prompts and Exercises

Tip: Reflecting on your memory patterns can help you notice areas for improvement.

Exercise: At the end of the day, take a few minutes to reflect on what tasks you remembered easily and where you needed help. This can guide your strategy for the next day.

Prompts: “What’s one thing I consistently remember each day?” or “What tools helped me remember today?”

Practice Self-Compassion and Stress Reduction

Tip: Memory lapses are natural. Be kind to yourself and focus on what you’ve accomplished rather than what you may have forgotten.

Tool: Use a gratitude journal to end each day by noting three things you remember or appreciate. This habit can increase positivity and decrease stress related to memory.

Resource: The 5-Minute Journal is a great tool for tracking daily gratitude and focusing on positive moments.

Information you can trust! This article was produced by the Hydrocephalus Association, copyright 2024.