I've spent 25 years studying the brain—I never do these 4 things that destroy our memory as we age

Table of Contents

A common question I get from people is: "Am I actually getting less intelligent as I grow older?"

with frequency that is becoming more common over time.

The good news is that you can prevent those "senior moments" by avoiding four common habits that can damage our memory as we age:

1. Multitasking too much

We depend on the prefrontal cortex to stay focused on what's happening around us. However, as time passes, the prefrontal cortex's functioning and our ability to concentrate often decline.

Don't miss: Brain Expert Shares 7 "Hard Rules" for Boosting Memory and Fighting Off Dementia

Multitasking actually makes things worse. It hinders our ability to remember and overworks the part of the brain that usually helps us create strong memories.

Put your phone in do-not-disturb mode and dedicate specific periods in your calendar for focused work.

Make time for breaks in between studying to recharge. This can include meditation, daydreaming, going for a walk, or engaging in any other activity that rejuvenates your mind. Don't try to cram everything into one session.

2. Not getting enough quality sleep (proper sleep is vital to maintaining overall well-being)

The quality and quantity of sleep often decline with age for various reasons, which can be further complicated by medications, alcohol, and high levels of stress.

Even when we're asleep, our brain remains active and does some crucial work behind the scenes. During sleep, it removes the waste products that build up in our brain throughout the day. At the same time, memories that we've made are reviewed and the neural connections that link different events together are strengthened.

Depriving yourself of sleep can be extremely damaging to the brain's control center, resulting in disjointed memories. It's best to steer clear of screen time, large meals, and substances like caffeine and alcohol in the hours leading up to bedtime.

If you experience serious snoring issues, you may want to get evaluated for sleep apnea treatment. A poor night's sleep can sometimes be improved by taking a daytime nap as well.

3. Monotonous activities

We store memories of events by connecting details about what happened, when it occurred, and where it took place. This process is known as episodic memory.

A cue that's specifically tied to a particular place and time, such as a song that brings back memories of high school, or the scent of a dish that your grandmother used to make can instantly recall a picture-quality memory.

This concept is effective when you have experiences linked to varied or discrete situations - rather than routine or unchanging experiences.

You might find yourself barely remembering much of a week that was nearly completely spent working at a desk and splitting time between checking emails and watching videos on TikTok. So, it's worth mixing up your daily routines.

Instead of just grabbing a snack in the lunchroom, take a walk and get out. Hanging out with a variety of people, exploring new locations, and trying new things will create chances to make lasting memories.

4. One common pitfall is being overly confident in your ability to recall information, even when it may be uncertain or misleading.

There have been times when I've encountered someone and felt positive that I'd committed their name to memory, yet I'm left perplexed later when it won't come to me.

If you're trying to do something that involves memorization, such as meeting a new group of people or trying to learn a new language, you should start by accepting that you'll likely retain less than you think.

The next step is to give yourself permission to make mistakes and move forward.

Effective learning occurs when we're forced to recollect the information ourselves, and experience the satisfaction of finally remembering the correct answer.

For example, a few minutes after learning something new, try testing yourself on it. Then, do it again an hour later. The more space you put between these attempts, the better.

Charan Ranganath He is a professor at the Center for Neuroscience and the Department of Psychology at the University of California at Davis, and director of the Dynamic Memory Lab there. He wrote the new book "Why do we remember?" ."

Take 's new online course How to Crush Your Job Interview To understand what hiring managers are really searching for, learn about body language techniques, what to say and what not to say, and the best approach to discussing salary.