"Where did I put my glasses?" "What was her name again?" "Why did I come into this room?" Moments like these become more familiar for many people after 60, and they can be unsettling.
The reassuring news is that some forgetfulness is a normal part of aging, and there is a lot you can do to make everyday remembering easier. This guide covers 12 practical habits and tricks to support your memory after 60, with honest notes on what the research does and doesn't show.
First, What's Normal and What Isn't
The National Institute on Aging describes some memory changes as a normal part of aging: taking longer to learn new things, occasionally forgetting a name or appointment, or misplacing things from time to time.
Memory loss that disrupts daily life is different. Getting lost in familiar places, asking the same questions repeatedly, or having trouble following a recipe or paying bills are reasons to see a doctor. Our guide to dementia vs. normal aging explains the difference in more detail.
Everyday Memory Tricks
These are the strategies that make the biggest difference day to day, and they work at any age.
1. Give Things a Home
Keys, glasses, wallet and phone go in the same place every time: a bowl by the door, a hook, a tray on the bedside table. Remembering becomes automatic, and you stop searching.
2. Pay Full Attention for a Moment
Many "memory" problems are really attention problems. We can't recall what we never properly noticed. When you put something down or meet someone, pause for a second and focus: "I'm putting my glasses on the bookshelf."
3. Say It Out Loud
Saying something aloud helps it stick. When you meet someone, repeat their name: "Nice to meet you, Margaret." When you park the car, say the row number. When you lock the door, say "Door locked."
4. Write It Down
Lists, calendars and notes are not cheating. They free your mind for other things. Keep one notebook or one calendar rather than scraps of paper, and check it at the same time each day. Phone reminders work well too.
5. Make Connections
Link new information to something you already know. A new neighbor named Rose? Picture her holding a rose. A PIN of 1945? "The year the war ended." The more vivid or silly the link, the better it sticks.
6. Break It Into Chunks
Phone numbers are easier as 555-218-4407 than as 5552184407. Shopping lists are easier grouped by store section: dairy, vegetables, bakery.
7. Review It Later
Repeating something a few times over hours or days, rather than all at once, helps it last. Glance at the name of someone you met that evening and again the next morning.
For a step-by-step practice plan using these techniques, see our 10-minute daily memory routines.
Healthy Habits That Support Memory
Memory doesn't exist in isolation. These everyday habits support brain health in general.
8. Protect Your Sleep
Sleep plays an important role in memory. Poor sleep makes it harder to concentrate and to recall things the next day. A regular schedule, a cool and dark bedroom and limiting caffeine late in the day can all help. If you snore heavily or wake up tired, talk to your doctor.
9. Keep Moving
Physical activity is good for the heart and body, and it is one of the habits most often recommended for brain health. The CDC recommends that adults 65 and older aim for about 150 minutes of moderate activity a week, such as brisk walking, plus strength and balance activities. Any amount is better than none.
10. Stay Social and Keep Learning
Conversation, clubs, volunteering and learning something new, like a language, an instrument or a craft, all give the mind plenty to work with. The National Institute on Aging encourages older adults to stay socially engaged and to take part in activities they enjoy.
Health Checks That Matter
11. Check Hearing and Vision
It is hard to remember what you didn't hear or see clearly. Hearing loss in particular makes conversations tiring and can lead people to withdraw socially. A hearing test and an up-to-date eye prescription are easy, worthwhile steps.
12. Review Medicines and Health With Your Doctor
The National Institute on Aging notes that some memory problems are related to health issues that may be treatable, such as side effects of medicines, vitamin B12 deficiency, thyroid problems, depression or anxiety. Bring a list of everything you take, including over-the-counter medicines and supplements, to your next appointment.
Managing blood pressure, blood sugar and cholesterol is important for overall health. A 2017 report from the National Academies of Sciences found encouraging but inconclusive evidence that managing blood pressure, staying physically active and cognitive training may support brain health, and called for more research.
What About Brain Games and Memory Exercises?
Puzzles, memory games and brain training apps are popular, and many people enjoy them. Here is what the evidence shows, briefly:
- In the large ACTIVE study, older adults who practiced specific skills, such as memory, reasoning or processing speed, improved on those skills.
- Evidence that this kind of training carries over to broader everyday life is more limited and mixed.
So memory games are a reasonable part of a varied routine, especially if you enjoy them, but they are not a cure-all. Think of them as one ingredient alongside the habits above.
If you'd like a calm way to practice, SilverMind is an iPhone and iPad app of brain exercises for seniors, with several memory exercises built around everyday situations. Shopping List asks you to study a list and then find the items on a store shelf, Name Game has you learn a few new names and faces (with the tip to say each name out loud), and Word Recall asks you to pick out words you studied. Text is large, nothing rushes you, and it suggests a short daily workout of three exercises. Premium comes with a 7-day free trial.
Putting It Together: A Simple Plan
You don't need to do everything at once. Try this:
- This week: Choose a "home" for keys and glasses, and start a single calendar.
- Next week: Practice saying names aloud and making a vivid connection when you meet someone.
- Ongoing: A daily walk, a regular bedtime, one social activity a week, and something enjoyable that challenges your mind.
- This year: A hearing test, an eye exam and a medicine review with your doctor.
When to See a Doctor
Talk to a doctor if memory changes are getting worse, affecting daily life, or worrying you or your family. Early conversations are worthwhile: some causes can be treated, and if the cause is something like mild cognitive impairment, knowing helps you plan. Our guide to signs of cognitive decline explains what to look for.
The Bottom Line
Improving memory after 60 is less about a single trick and more about a set of small, steady habits. Give things a home, pay attention, write things down and make connections. Support your brain with sleep, movement and time with people, and check hearing, vision and medicines with your doctor. Enjoy memory games if you like them, with realistic expectations. For more ideas, browse the Brain Exercises topic hub.
Research & References
- Memory Problems, Forgetfulness, and Aging - National Institute on Aging
- Cognitive Health and Older Adults - National Institute on Aging
- The ACTIVE Cognitive Training Study - National Institute on Aging
- Preventing Cognitive Decline and Dementia: A Way Forward - National Academies of Sciences, Engineering, and Medicine
- Older Adult Activity: An Overview - Centers for Disease Control and Prevention
- Sleep and Older Adults - National Institute on Aging
