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Memory Enhancement: Your Action Guide

by

Harold Robert Meyer and The ADD Resource Center                              02/02/2025 

Practical strategies for everyone, with special tips for ADHD

Quick Start Guide

  1. Start spaced repetition today: Review new information after 1 hour, 1 day, 1 week
  2. Use the “teach it” method: Explain concepts to others within 24 hours
  3. Create a dedicated study/work space with minimal distractions
  4. Set up a review system on your phone with timed reminders
  5. Practice active recall by testing yourself, not just re-reading

Core Memory-Boosting Actions

Immediate Implementation

Morning Routine

    • 10 minutes of exercise (with HCP approval) before important tasks
    • Healthy breakfast with protein and omega-3s
    • Review today’s key information while eating

    Learning Setup

    • Clear desk, water bottle ready
    • Noise-canceling headphones if needed
    • Phone in another room or on silent
    • Timer set for 25-minute focus blocks

    Information Processing

    • Record voice notes while walking
    • Draw simple diagrams for complex ideas
    • Take photos of important information
    • Create quick mind maps on Post-its

    Daily Memory Techniques

    For Short-Term Memory:

    • ⭐ Use the “3R” method:
    1. Read information
    2. Recite it aloud
    3. Review after 5 minutes
    • Create acronyms for lists
    • Take photo notes on phone
    • Set immediate reminders

    For Long-Term Storage:

    • ⭐ Use the “TEACH” method:
    1. Transform info into simple terms
    2. Explain it to someone else
    3. Apply it to real-life
    4. Connect to what you know
    5. Highlight key points for review

    ADHD-Specific Actions

    • ⭐ Use the “FIRST” system:
    1. Five-minute prep before any task
    2. Interest connection (link to hobbies, etc.)
    3. Record everything important
    4. Set multiple reminders
    5. Track success with checkmarks

    Quick-Win Strategies

    For Work/Study

    25/5 Method:

    • Work 25 minutes
    • Take 5-minute movement break
    • Repeat 4 times
    • Take longer 30-minute break

    Memory Triggers:

    • Place post-its at eye level
    • Set phone wallpaper reminders
    • Use location-based alerts
    • Create visual password hints

    For Daily Life

    Morning Setup:

    • Place keys in the same spot
    • Check your calendar while brushing your teeth
    • Review daily goals during breakfast
    • Set out important items the night before

    Technology Helpers:

    • Use phone location tracking
    • Set recurring reminders
    • Take photos of parking spots
    • Record voice notes while walking

    Emergency Memory Toolkit

    When You Need to Remember NOW:

    Visual Snapshot:

    • Take a mental picture
    • Focus for 5 full seconds
    • Create weird associations
    • Say it out loud

    Quick Encoding:

      • Create a silly story
      • Link to something familiar
      • Use rhyming words
      • Make it ridiculous

      Lifestyle Boosters

      Daily Must-Dos:

      1. Sleep: 7-9 hours (non-negotiable)
      2. Exercise: 30 minutes minimum
      3. Water: 8 glasses throughout day
      4. Breaks: 5 minutes every hour

      Brain Food Top 5:

      1. Blueberries
      2. Fatty fish
      3. Dark chocolate
      4. Nuts
      5. Green leafy vegetables

      Red Flags: When to Get Help

      • Memory issues affecting daily life
      • Sudden changes in recall ability
      • Increasing confusion
      • Persistent brain fog

      Your Daily Memory Checklist

      □ Morning review (5 mins)
□ Set day's reminders
□ 25/5 work cycles
□ Movement breaks
□ Evening review (5 mins)
□ Next day prep

      Remember: The best memory technique is the one you’ll actually use. Start with ONE method and practice for a week before adding more.

      Need immediate improvement? Start with:

      1. The 3R method for new information
      2. 25/5 work cycles
      3. Evening review sessions
      4. Location-based reminders
      5. Voice note recordings

      These strategies work best when combined with good sleep, regular exercise, and proper nutrition. Begin with what feels most manageable and build from there.

      © 2025 The ADD Resource Center. All rights reserved. 02/02/2025

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