Categories: About ADD/ADHDAdultsCoachingSelf-Management

Memory Enhancement: Your Action Guide

Harold Robert Meyer and The ADD Resource Center

Practical strategies for everyone, with special tips for ADHD

Quick Start Guide

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

Core Memory-Boosting Actions

Immediate Implementation

Morning Routine

10 minutes exercise 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:

Read information
Recite it aloud
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:

Transform info into simple terms
Explain it to someone else
Apply it to real life
Connect to what you know
Highlight key points for review

ADHD-Specific Actions

⭐ Use the “FIRST” system:

Five-minute prep before any task
Interest connection (link to hobbies)
Record everything important
Set multiple reminders
Track success with checkmarks

Quick-Win Strategies

For Work/Study

25/5 Method:

Work 25 minutes
Take a timed 5-minute movement break
Repeat 4 times
Take longer timed 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 same spot
Check your calendar while brushing teeth
Review daily goals during breakfast
Set out essential items night before

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:

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:

Sleep: 7-9 hours (non-negotiable)
Exercise: 30 minutes minimum
Water: 8 glasses throughout the day
Breaks: 5 timed minutes every hour

Brain Food Top 5:

Blueberries
Fatty fish
Dark chocolate
Nuts
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.

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For over 30 years, Harold Robert Meyer and The ADD Resource Center have provided expert ADHD support through:

Comprehensive services for individuals, families, and organizations:
- Personalized guidance and education
- Behavioral intervention strategies
- Support for healthcare providers, educators, and industry
Evidence-based resources:
- Informative articles and publications
- Workshops and seminars
Advocacy to promote understanding and reduce stigma
Feel free to reach out to us at info@halmeyer.org today! +1(646)205.8080