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Memory training to improve memory

Memory training to improve memory

Jan 14, 2026 | Memory training

Can you really improve your memory via memory training?

I am often asked this question by those who think they have been born with a bad memory and believe it’s for life.

The good news is, yes — memory training is a skill anyone can learn. Many people assume memory athletes are born gifted or are using a “magic trick” to recall large amounts of information quickly. In reality, there’s a basic formula that works to improve how fast you can remember. You can learn how to learn faster.

I’ve seen this first-hand through my own training as a memory athlete, and in the progress of my students. With consistent effort, you can experience memory improvement by following three steps:

  1. Learn memory techniques
  2. Regularly practice memory techniques
  3. Don’t stop when you think you are not improving

Before diving deeper, let’s clarify the difference between using memory techniques to learn a specific area faster compared to memory training that makes your overall short-term memory faster.

Using memory techniques to learn something faster

Memory techniques like the Memory Palace Method (or Method of Loci) can help you recall something specific. A speech, exam notes, or new vocabulary. These methods are faster than rote learning, but a single use memory technique won’t automatically make your general memory faster.

Think of this as using a powerful tool for one project. It improves your learning speed compared to rote memorization, but lasting speed and flexibility come from consistent memory training.

Memory training for a faster memory

Memory training builds your ability to remember new short-term information quickly. A foundation that helps you learn anything faster. It takes time, repetition, and patience, but becomes a lifelong skill.

In the beginning, this training can feel a bit pointless. You remember vast amounts of information for the day, (and only for that day) as you work to improve how quickly you can remember short term information. This is intentional! You are working on speed of short-term recall not long-term learning.

Treat this process like going to the memory gym. Just as lifting weights builds physical strength for everyday life, memory training strengthens your learning ability.

We lift weights at the gym not because hauling around a dumbbell is inherently useful, but to improve our life. So that we will always be able to carry the groceries, kids, grandkids, do the gardening or whatever other physical thing we need to make us happy.

(Side note: When converting short-term learning into long-term retention, spaced repetition is needed. That’s a topic for another blog.)

For a faster memory, follow these three steps:

Step 1 – Learn memory techniques

Start simple, train to remember images and names.

To get started, you’ll also need to understand memory palaces. You will use them for practicing to remember images and later other disciplines like words and numbers.

Reuse your palaces and pathways each training session. You can use a pathway once per day. Learn more in Can I re-use a memory palace?

Over time, add words to your training. Later add numbers and cards. Expanding the “disciplines you remember” helps you to have wider skills and adaptability for real life learning. As you improve and your training sessions get longer you will need more memory palaces, as you only use a pathway once each session. Build up a list of palaces you use for quick reference so running out of pathways does not stop you training.

Step 2 – Practice memory techniques

Schedule consistent training time. The more you can do the faster you will improve, but even just 10 minutes a day makes a difference. I train on a few different memory training sites but my recommended go to’s are:

    • Memory League – Short sessions with level rewards and connection that keeps you motivated. You can train alone or compete, it has a supportive online community and online competitions.
    • IAM – A great place for building endurance training or competition preparation (and it’s free!). If you are looking to be a memory athlete, the IAM also hosts in person competitions.
  • Analyzing your mistakes is a great way to improve, so don’t just finish a session and click away. Take the time to consider what you could have done better.

 

  • Step 3 – Don’t stop when you think you are not improving

  • Progress isn’t always linear. Like building muscle, memory improvement includes plateaus and breakthroughs. Stay consistent. Remember, small improvements add up. Over time, your memory capacity and speed will increase. You will hit roadblocks, sometimes you will think you are going backwards. It is part of the process, trust it and keep at it.

If you do get stuck, coaching can help so please reach out. Sometimes an external guide can see what’s holding up the progress and get you going again.

So yes, you really can improve your memory for life!

 

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Memory coach guide to longevity

Memory coach guide to longevity

Dec 28, 2025 | Memory training

Memory training for longevity and lasting brain health – a New Year’s resolution

Protect your mind as your years advance

I am serious about longevity, I’d like to live a really long time.

But just as important is the quality of life of any extra years. I want to keep all my marbles, my cognitive function and physical capabilities for as long as I can have them, and I want a brain that keeps learning.

Those who know me well know I approach this holistically, which manifests in an array of ongoing behaviours that support brain health and memory.

Daily habits that protect your memory

Eating healthily, avoiding alcohol, regular fitness – both strength and cardio, sleeping enough (this one is a personal struggle), ongoing new learning, nurturing healthy relationships, and of course – memory training for longevity. These habits are the core of my lifestyle to protect my mind and body health over the long term.

From the outside this list can look obsessive, but inwardly I am pretty sensible about these daily decisions.

It is not all or nothing. One “bad” move doesn’t mean I need to throw in the towel for that day.

Maybe it is my economics degree talking but everything in life has an opportunity cost. Opportunity cost being the something else we could do with our time, what else we could spend our money on, or what better food we could put in our mouth. Something isn’t always inherently good or bad, it is all relative to the alternatives.

An apple may be good, a fresh fruit salad is better.

As the year draws to an end, New Years resolutions start.

If you are someone who wants to continue learning and improving, especially in cognitive function and memory capabilities, I hope you will consider adding a better memory to your resolutions list for the new year. A small, consistent memory training habit can do a lot for how well you can remember and learn in the long run.

Memory training for longevity

Memory training is oft neglected in a list of resolutions, but if you are looking for a long and healthy life I’d say it is essential. From a longevity perspective my memory training is about giving myself the tools to keep learning, adapting and enjoying life as I age.

Where to start with memory techniques

If you are new to memory training and don’t know where to start, as a memory coach I usually recommend learning about memory palaces, how to remember names and faces, and lists of words and images (using memory palaces). These are powerful, practical memory exercises that most adults can learn quickly.

A good start for memory palaces is this blog, and this video. For names and faces read this and watch here. There are a lot of how to videos on my YouTube channel.

Once you have the gist of these techniques, it is time to start to do some regular memory training. Many of my memory coaching students come to me and say they learned techniques, got excited but don’t know how to improve from there.

Train, train and train some more. Plot your results and create a training program for yourself. Memory League is a great place for this, and one where many memory athletes are active. It’s where you can turn memory techniques into a structured and fun memory training routine.

You can learn how to improve your memory and ability to learn new information by the endless free resources on the web. If you’d like a helping hand, reach out or book in for a 1-on-1 memory coaching session with me to work towards your memory goals.

My own resolutions

As for my new year resolutions, I am endeavouring to train more myself, and share videos and blogs to assist you to do the same. I want the incredible benefits of memory training and techniques to be more accessible to more people.

I’m aiming for a long healthy life full of new experiences and learnings, retaining as much of what matters to me as I can.

 

 

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Improvement not perfection

Improvement not perfection

Dec 11, 2025 | Memory training

As someone who tends to dive headfirst into new passions, I’ve always been a bit of an all‑or‑nothing woman. If I can’t be the best at something, part of me wonders if it’s even worth doing at all. Sound familiar?

But lately, I’ve been working hard to challenge that mindset and while I’m far from perfect (and that’s the point), the results have been eye‑opening. It’s something I talk about often in my work as a memory coach, because this mindset shows up everywhere, not just in learning new skills, but in how we approach improvement itself.

The spark that fades

When we start something new, be it memory training, a new sport, or a creative skill, there can be an incredible rush of excitement. Everything feels fresh and full of promise. But over time, that excitement can begin to fade, especially when progress slows or challenges hit.

And just when it feels like there is a giant immovable boulder in the way of improvement, is actually where the magic happens. It builds perseverance, teaches us how to keep going when the novelty wears off, and the problem solving needed to overcome the obstacle provides a unique and deeper understanding.

Why consistency and perseverance can beat talent

It might sound cliché, but consistency over time and fostering a growth mindset can outperform natural talent. A bit of perseverance, even when you feel you’re getting nowhere, can still lead to real improvement if you can learn to embrace the difficulties and see it as part of the learning process.

And believing in this process can help.

Psychologist Carol Dweck’s research on fostering a growth mindset shows that when people believe their abilities can improve with effort, they’re more likely to embrace challenges, learn from mistakes, and keep going when things get hard.

Memory Training progress

Memory training is a great example of this principle. At first, you might see quick wins. Suddenly you can remember the names of those you meet or more new words than you ever thought possible. But after a while, progress naturally plateaus. The sessions feel the same, yet the results don’t seem to leap forward as they used to.

That’s when most people stop.

But if you keep going, trust the process, and look for creative ways around these roadblocks, you’ll find the next layer of progress waiting just beyond that plateau. In those tougher moments, it can also help to be tracking your progress over time, not just week to week, but month to month or even year to year.

Track, reflect, and reframe

Write things down. Keep a record of your results, scores, things memorized or recall speed. Over time, that record will show you what is really happening, that you are improving. Slowly, steadily, meaningfully.

It’s like physical fitness, you don’t expect perfection in your workout results, just gradual progress, or for some a halt in decline. Memory training works the same way: an ongoing practice to keep your mind strong, sharp, and adaptable for life.

Imperfect progress is still progress

Improvement isn’t about perfection, it’s about persistence. Every lapse, plateau, and struggle is part of the process. Each effort, however small, contributes to the bigger picture, the lifelong project of having a memory that doesn’t decline and may even be a little better than it was yesterday.

If you’re interested in improving your memory or want to learn how to keep your brain at its best, you can book in for a 1-on-1 coaching session or explore my memory courses.

 

 

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Remember new words and their meanings

Remember new words and their meanings

Feb 20, 2025 | Memory Tips, Memory training

Being able to quickly remember new words and their correct meaning is a powerful skill to develop.

For those of you who may have only joined my blog recently, I am memorizing a dictionary. Command of words is important to me and as someone who loves learning but is dyslexic, it’s an area I’d like to grow in. It is also natural as we age to find it harder to recall the right word. Thankfully this is something we can work on.

I hate the feeling of not having the right word at my disposal to accurately explain what I’m trying to convey. It also frustrates me when I read or hear something and I know I’ve missed the full meaning because there are words I don’t know. And learning language has a snowball effect – the more you learn, the easier it is to learn the next thing.

So, as a memory coach how do I go about remembering new words?

By following these 3 steps. As you’ll see in the example below these steps are not rigid but included here in full for completeness.

Step 1: Look up the word, write it out, think about it

Make sure you understand what the definition means. Check that you understand the full meaning of all the words used in the definition. You may like to look up the etymology or origin of the word.

Think about the intention of your learning

Do you want to be able to use it in speech? If so make sure you look up how to pronounce it if unsure. Do you need to be able to spell it? Take note of any tricky parts and notice that your memorization focus may need to be here. Do you need to know the definition word-for-word, or just have the general idea of it?

Make the definition succinct

If you don’t need to memorize the definition word-for-word then see if you can write out a shorter meaning to memorize.

Step 2: Memorize the word and its definition using mnemonics

There’s an example coming up after step 3 to explain this in more detail.

Here you are aiming to join together an image for the word and another image (or story) for the meaning. Ideally the mnemonic you create also has relevance to the actual word and meaning.

Difficulty with spelling or how it sounds

If it is a word that is difficult to spell or pronounce and you want to focus on that, then add information to the above mnemonic to assist (also see example).

Ideally don’t over complicate these images/story. There will be some spaced repetition and sometimes it is better to just have a simple hook.

Say the word and definition out a few times while looking at the story in your head.

Step 3: Practice spaced repetition, to ensure long term learning

Mnemonics are great for memorizing information faster in the short term. It is an efficient way to create new links and associations that lead to greater success in long term learning. But that doesn’t mean you don’t need to go back over new information to ensure it sticks around.

So what can you do with all the new words you have memorised to make sure you keep them in the longer run?

My favorite way to deal with this is to use a flashcard program that tells me what I need to review and when

Anki is a fantastic tool. You can have it on your PC as a web version or a PC application, and also as an app on your phone. And all your accounts sync.

I will soon complete a more in-depth blog and video on using Anki, but in short – you add a new word into a ‘deck’ of ‘flashcards’.  One ‘card’ for each word and its definition. For words, you name the deck something ingenious like “New words”. I have decks for all sorts of information I have learned.

Then the word on the front of the card is shown and you try to remember the definition. Tap the card to flip it over to the other side to see the definition, then select how easily the answer came to you. Based on your response Anki sets the card due to be shown to you again at an appropriate time interval. When a card is new, it could be shown again later that day but if it is easy for you or an older card it may not be shown again for a few days, weeks or months.

The nice thing about Anki is that you know you won’t lose your hard-earned learning. You don’t need to stress that you will forget something you already learned, and worry about when you should optimally go back over it. An app backed by learning science has your back (pardon the pun).

Most days I check my Anki app on my phone to see what is due for review and run through everything it shows me. It only takes a couple of minutes a day, or longer if I’ve just added lots of new learning.

Ok, Let’s take an example

Yesterday I came across the word putative.

Step 1

Definition of Putative :  commonly regarded as such; reputed; supposed.

Here is my thought processing as I look up the definition of putative. Note that everyone will come up with different stories, unique to their own past associations.

For simplicity in this blog I will remember the general idea of the meaning rather than the word-for-word definition. Note that word-for-word memorizing uses the same technique but has more images and a longer story.

I think I understand what the definition means and how to use it in context. I’m not sure how to say it but looking it up find out it is pyoo·tuh·tiv.

Step 2

The pronunciation of pyoo instantly reminds me of either the metal pewter or the Warner Bros cartoon character of the skunk Pepé Le Pew.

Thinking about the images that pop to mind, and in context to the meaning I choose Pepé le pew as a story begins to grow in my mind. I see the skunk character and I note that he is commonly regarded as smelling (being a skunk).

In my mind I grow out this image/story to see this as me leaning into Pepé and sniffing and then nodding and confirming to some group that just as it is reputed, supposed or commonly regarded, Pepé does indeed smell.

Ok, what about the sounds tuh and tiv, and the spelling? The tuh and tiv I know will come with a bit of spaced repetition. If I find it doesn’t then in a couple of days I will “edit” my image story to help. This is best done later as often it is not needed, and even when needed it is easier to add after the word is “nearly learnt”. Adding too many images at once can make things confusing.

To remember the spelling of the word, spaced repetition will help here too. Because of my dyslexia I will add a spelling focus to the image as well. For this I first try to anticipate what part I am likely to get wrong. I think it will be the putative part (not spelt pew). I go on to slightly adjust the image story I have made to see pepe le pew standing on putty. The story has the same ending – I lean in and nod and as is supposed Pepé does smell.

Now I just look away from the word and its definition and try to say it out loud a few times (while viewing the image and story in my head for reference). I also spell it out. Don’t worry if this still feels a bit wobbly.

Step 3

Add the world and definition into the Anki flashcard program and don’t worry about it further. As long as you review what Anki prompts each day, you’ve got this.

On the front of the Anki “card” is the prompt – the word putative. On the back of the card is the prompt and the answer –  putative (pronounced pyoo·tuh·tiv): commonly regarded as such; reputed; supposed

Tomorrow when Anki shows me this new word card, it offers just see the front. From the word putative, I try to recall the image and story to get the definition.  When I then show then answer, I select if remembering it was hard, good or easy, which the Anki algorithm uses to decide how soon I need to see this word again.

And that’s it.

How many words can a person remember like this?

It is possible to remember hundreds of new words quickly like this (or even a dictionary over time). Like all things, you will get better and quicker at is as you practice.

My YouTube video Remember new words has more details and 4 further examples. You might also like Learn SAT words Fast. Should you want to dive into a memory course to help with words my Master Your Memory one is best.

 

 

 

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Improve your focus using memory training

Improve your focus using memory training

Jan 21, 2025 | Memory Tips

As a memory coach I notice that students are often held back by an inability to focus effectively.

Focus and memory training go hand in hand. Memory training can help you learn to get focus just as improved focus helps with your ability to remember.

First, why might you suffer from a lack of focus?

There are lots of reasons you may not feel focused or switched on.

Life can throw the unexpected at you, or you are still thinking about something else. Perhaps a colleague or superior lists off some important information you will need to recall later, but you were finishing an email and so could not switch your attention.

Other times we are distracted. Maybe you are worried about a presentation you are about to give so you don’t even properly hear the names of the 3 people you were just introduced to (even though you wanted to connect with them later).

Often, it’s just something as regular as hormones, a period with poor diet or inactivity, ADHD, or even just a few nights of bad sleep.

Recently I have returned from holiday.  I know that until I get back into regular memory training, say a few times a week, my focus, thoughts and recall will feel sluggish.

A lack of focus can be from of a lack of confidence

Let’s say you just started a new job and as you are getting trained you feel so worried about doing well (while suffering from first day nerves) that you can’t focus on what you are being taught.

Before I discovered memory sports, this was definitely me.

Whatever the case for you, memory training can help not only improve your memory when you are switched on, but it can also help you learn to switch your focus back to on, when its off.

The confidence you gain as your memory and focus improve creates a snowball effect where both improve further.

Using memory techniques to learn something

Mnemonic techniques are fantastic for study, or to learn for a certain goal. They can speed up how quickly you remember something along with far better retention than rote learning.

Using memory techniques for regular focus and memory training

The most beneficial form of memory training for working on your focus and improving your speed of any future learning is by regularly doing timed memory training.

This is why I like all my students to do some regular training outside of their current learning goals.

Regular speed training is like going to the gym but for your brain. You do it because your memory and ability to focus gets stronger over time. Just like the gym, its not always fun. But to get the results you want it’s what needs to be done.

For my memory coaching students we look at what type of focus and speed of recall they need in their life and then ensure they are getting the right training.

Most students start with 60 second intervals using the specific memory skills that athletes use in different disciplines. For example. how many names and faces you can remember in 60 seconds. Over time we work to improve the speed. This training develops the ability to block out distractions and just focus on the task at hand.

Depending on the individual, we may then work towards a memory “marathon” and build up longer periods of memorization and focus. For example building up from memorizing 60 numbers in 60 seconds to being able to exactly recall  200 or more numbers in 15 minutes. Some even end up doing 1 hour number marathons!

Any start in memory training is good

Don’t let the sound of a number marathon put you off, just like with the exercise analogy. You don’t need to be able to run a marathon to improve your fitness. Just ‘get down to the gym’ and start any regular timed memory training.

A good place to train for minimal cost is on a site called Memory League, or you can train for free on the official International Association of Memory site. I’ll be writing a blog soon outlining where to start and how much you should do.

 

 

Want to get good at memorising quickly? Take a look at my step by step Master Your Memory course. If you need a bit more guidance Master Your Memory Plus includes one on one memory coaching.

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