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Memory Enhancement: Your Action Guide

by

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

  1. Morning Routine
  • 10 minutes exercise before important tasks
  • Healthy breakfast with protein and omega-3s
  • Review today’s key information while eating
  1. 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
  1. 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 the 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)
  3. Record everything important
  4. Set multiple reminders
  5. Track success with checkmarks

Quick-Win Strategies

For Work/Study

  1. 25/5 Method:
  • Work 25 minutes
  • Take a timed 5-minute movement break
  • Repeat 4 times
  • Take longer timed 30-minute break
  1. Memory Triggers:
  • Place Post-its at eye level
  • Set phone wallpaper reminders
  • Use location-based alerts
  • Create visual password hints

For Daily Life

  1. Morning Setup:
  • Place keys in same spot
  • Check your calendar while brushing teeth
  • Review daily goals during breakfast
  • Set out essential items night before
  1. Technology Helpers:
  • Use phone location tracking
  • Set recurring reminders
  • Take photos of parking spots
  • Record voice notes while walking
  • Make full use of digital assistants such as Alexa or Google Assistant

Emergency Memory Toolkit

When You Need to Remember NOW:

  1. Visual Snapshot:
  • Take a mental picture
  • Focus for 5 full seconds
  • Create weird associations
  • Say it out loud
  1. 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 the day
  4. Breaks: 5 timed 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 at least a week before adding or switching. Don’t get frustrated as you change lifelong habits. Give it a chance. Look for progress, not perfection. Consider working with an ADHD Coach to help guide you on your journey..

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

​© 2024 The ADD Resource Center. All rights reserved. 11/16/2024

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