Anita was a busy working professional and mother of two kids. Over the last few months, she had often found herself misplacing her phone, wallet or forgetting appointments. One day, she missed a parent-teacher meeting, leaving her feeling embarrassed and overwhelmed. This incident also led to arguments within the family, where each one started blaming the other. Concerned, Anita began exploring why these memory lapses were happening and how she could regain control over her life.
She approached a psychiatrist who listened to her concerns and explained that her forgetfulness wasn't unusual. Stress, multitasking, and a lack of mindfulness were taking a toll on her mental health. Anita was determined to make a change and incorporated simple but effective techniques suggested by her psychiatrist into her daily routine.
First, she organized her tasks with visual aids like sticky notes and reminders on her phone. Writing things down gave her a sense of clarity and reduced the mental burden of trying to remember everything. She began to feel less overwhelmed as she could plan her schedule by prioritizing the tasks she listed down. This helped her stay organized and she didn't miss any appointments or meetings. By limiting multitasking, she perceived an improvement in memory retention and a reduction in stress levels.
Second, Anita adopted a healthier lifestyle. She committed to 30-40 minutes of daily exercise, which boosted her energy and cognitive function. She also made sure to eat a healthy diet rich in brain-friendly foods and stopped consuming alcohol. She prioritized sleep, after understanding its crucial role in memory consolidation. She observed that she felt more energetic and was able to work more efficiently.
After all, a calm and focused mind is a powerful tool for navigating the complexities of daily life.
Third, she started practicing attention-enhancing and memory-boosting exercises. By including her kids in these activities, she found a new sense of connection with them. It elevated her mood and enhanced family bonding. She began solving crosswords, Sudoku, reading regularly, and resumed journaling to boost her brain function.
Fourth, she decreased the time spent on mindless scrolling on social media. She turned off the notifications and used apps to track her phone usage. This reduction in screen time also led to a decrease in her anxiety levels and a greater sense of well-being. Anita found that after her digital detox, she had a lot of time at her disposal. This boosted her attention and concentration as well.
Fifth, she prioritized self-care and worked on her social relationships. Reconnecting with her family and friends, and nurturing new relationships reduced her stress levels. She started placing more emphasis on work-life balance to reduce chronic stress which can impair memory over time.
Lastly, Anita took brief mental breaks during her workday, stepping away from her desk to recharge. These breaks improved her focus and reduced the risk of cognitive overload. This enhanced her work productivity. She also practiced mindfulness techniques taught by her psychiatrist.
Anita's story highlights that memory lapses are a common challenge. If they persist, or come with other psychiatric concerns, don't hesitate to consult a psychiatrist on time. By staying organised, reducing screen time, prioritizing self-care, practicing mindfulness, and embracing a healthy lifestyle, one can improve their memory and overall well-being. Consistency is the key. After all, a calm and focused mind is a powerful tool for navigating the complexities of daily life. Which of the above strategies do you think would fit best into your daily routine?
First published in Ideal Platform in-train magazine, March 2025. Reproduced with the permission of the publisher. For the web, printing errors have been corrected and the case examples shortened; the printed page shows the column in full.
