There is no reality check like telling someone the same story twice and not realizing it until they stop you midway. When that’s followed by misplacing your keys for the second time in a week or blanking on the name of someone you recently met, it’s evident that your memory may not be as sharp as it used to be. And that’s OK — memory changes with age are normal, Dakari Quimby, clinical assistant professor of psychiatry at the USC Keck School of Medicine, tells Yahoo Life.
But there are steps you can take — specifically, brain games — that can help your memory stay sharp.
Brain games and memory exercises stimulate neural pathways and promote neuroplasticity, or the brain’s ability to change and learn, Quimby explains. This helps strengthen neural connections, which can help solidify skills and memory-making ability. “Engaging in cognitive challenges can enhance cognitive function and potentially delay memory decline,” he says.
Dr. Gary Small, chair of psychiatry at Hackensack University Medical Center, says that several studies have shown that simple memory exercises like those listed below can improve age-related memory challenges.
4 brain games that help boost memory
Flexing your memory “muscles” and strategizing with these activities can actually make a difference, especially when they’re practiced consistently over time.
Chess
“Not just for experts, chess is excellent for strategic thinking and problem-solving,” says Quimby. “It uses the brain by making players remember the rules, track the positions of pieces and predict opponents’ moves.”
Don’t know how to play chess but want to learn? There are plenty of sites, videos and books that can teach you the fundamentals, such as Chess.com. Or if you already know how to play, find a chess club in your area and join in (you can search on the U.S. Chess Federation’s site).
Card games
Breaking out a deck of cards for poker or rummy has many perks. “These games are not only fun for social gatherings but also enhance memory by requiring players to recall which cards have been played and to guess possible cards held by others,” Quimby says.
You can learn about the different types — from Texas Hold’em to Omaha — and the basics of poker online (such as here and here). There are also sites that teach the fundamentals of rummy. Or you can always go with a childhood classic to test your skills: the memory card game.
Crossword puzzles
Crossword puzzles can be difficult, but challenging yourself is key to keeping your brain sharp. A 2022 study found that they’re effective in improving memory and preventing brain shrinkage in people with mild cognitive impairment.
While you’re searching for the right word to fill in the puzzle, you’re using multiple regions of your brain. According to Harvard Health, “crossword puzzle clues often force you to link concepts you hadn’t pictured together. These features mean that crossword puzzles cause large areas of your cortex to be active, and stimulate new connections in your brain. The hippocampus will then remember those new connections, strengthening both your hippocampus and cortex.”
Math puzzles
Number games like Sudoku require analytical skills “and allow for pattern recognition and problem-solving abilities, which are needed for strengthening short-term memory,” says Quimby. A 2019 study found that engaging in mentally stimulating activities like number puzzles could improve the brain function as people age.
The key is to find the right balance when it comes to these games. “I always encourage people to engage in mental exercises that are fun so they come back for more,” says Small. “Also, it’s important to find that ‘sweet spot,’ wherein the activity is challenging, but not too difficult and not too easy. If a brain game is too simple, it will become boring and won’t stimulate neural circuitry. If it’s too challenging, it will become frustrating,” he says, and you may lose interest.
How often should you do memory exercises?
Engaging in a brain activity daily, even if it’s just for 15 to 30 minutes, can improve your memory over time, Quimby says. “Consistency is key,” he explains. “The more frequently and regularly you challenge your brain, the better the results.”
Variety is also important so it’s good to have a few different activities you like that challenge your brain. “Switching up the types of exercises you do can keep the brain engaged and make the process enjoyable as well as beneficial,” says Quimby.
Small explains that your ideal memory workout routine may depend on what your daily life looks like. “Someone who has a stimulating, challenging job may not need additional mental exercise to keep their brain healthy. They may be better off relaxing at the end of the day to reduce stress,” he explains. “By contrast, someone who does not have such a job may wish to find games and activities that are fun, stimulating and engaging so mental aerobics become a routine for optimal brain health.”
Not into games? Experts say there are plenty of other things you can do to exercise your brain and improve memory. You can learn a new language on an app like Duolingo or Babbel. Or pick up a new hobby. A 2023 study shows that having a hobby in midlife and late in life was associated with a lower risk of dementia. Having an engaging chat — say, about your intrinsic beliefs or current events — may not strike you as a memory exercise, but it is. Small explains that deep conversation taps into the neural networks needed to keep your communication skills sharp.
Physical activity is also good for your brain. A January 2023 study found that 10 minutes of physical exercise — a brisk walk or a round of squats — per day can improve cognition over time, which means working out improves your brain as well as your body.