How to Improve Focus and Memory: Your Guide to Better Brain Health

Have you ever walked into a room and forgotten why? Or reread the same sentence over and over just to grasp its meaning?

Focus and memory affect nearly every part of life — learning, decision-making, problem-solving, and even social connections. Yet in today’s world, attention spans are shrinking and memory lapses are becoming more common.

The good news? Your brain is remarkably adaptable.

I’m Daniela — a trauma educator and somatic practitioner specializing in nervous system healing, with a background in sociology and trauma-informed mindfulness. I help people strengthen their focus, memory, and resilience using evidence-based techniques.

Improving focus and memory doesn’t require drastic changes. It comes down to building small, repeatable habits like regular movement, mindfulness, quality sleep, and brain training. With consistency, you can sharpen focus, boost recall, and think more clearly every day.

Here are 6 proven habits that can help you improve focus and memory starting today:

1. Move your body regularly

2. Stop multitasking

3. Take frequent brain breaks

4. Eat to fuel your mind

5. Get enough sleep

6. Practice mindful focus

In this guide, you’ll learn how to apply each of these science-backed habits in your daily life.

Why this matters now

Your brain is juggling more information than it was built to manage. That constant barrage of input can reduce your cognitive function and mental health.

When your brain becomes overwhelmed, your short-term memory deteriorates, your attention span contracts, and you frequently lose track of what you're doing. These effects can feel worse if you're managing ADHD, dealing with medical conditions, or experiencing age-related cognitive decline.

And it's not just about productivity. When your focus falters, your sense of well-being also suffers. You might feel scattered, disconnected, or anxious — even if you can't pinpoint why.

Fortunately, there are practical ways to reduce mental overload and rebuild clarity. There's no magic button; just start small, stay consistent, and you can make strong improvements to your focus and memory.

Seven habits to help you improve your memory and focus

Research shows these daily habits can enhance cognitive performance and mental clarity. Let’s dive right into them.

1. Move your body to boost your brain

Exercise is meant to improve more than your physique — it enhances brain function, too.

Aerobic activity increases blood flow and oxygen delivery to the brain, boosting concentration, improving cognitive abilities, and supporting the growth of new neurons. It also regulates blood pressure and lowers inflammation, both important for long-term brain health.

Neuroscience research shows that regular movement improves memory and may reduce the risk of age-related impairment, including Alzheimer's disease.

But here's the catch — not all movement is created equal. The more novel and engaging the activity, the more your brain wakes up.

For deeper insights on how to minimize mental fatigue and stay energized throughout your day, check out the Headway summary of ‘Make Time’ by Jake Knapp and John Zeratsky, which offers practical strategies to stay focused and incorporate mindful movement into busy schedules.

So don't just move out of habit — move with intention. Take a different route on your walk. Turn on the music and let your body follow. Stretch between tasks while tuning into how you feel.

Real-world tip: A 15-minute walk outdoors, especially in nature or a green area, has been shown to reset attention and improve memory retention.

Joyful, embodied movement doesn't just support your physical health. It fuels curiosity, presence, and the mental stamina needed to focus.

As Johann Hari reminds us in ‘Stolen Focus’:

"We've created a world where it's hard to focus and even harder to find time to restore ourselves." 

Movement, especially the kind that reconnects you with yourself, is one of the simplest ways to start restoring.

2. Stop multitasking — protect your attention

Multitasking feels efficient, but it divides your focus and drains your brain.

Every time you switch between tasks, your brain burns energy reorienting. Over time, that weakens short-term memory, slows reaction time, and leads to more mistakes.

Neuroscience confirms that the brain can't truly multitask — it shifts rapidly, reducing efficiency and accuracy. Sustained attention, in contrast, improves neural efficiency.

Try this instead:

• Make a short daily to-do list.

• Use 25-minute focus blocks with 5-minute breaks (Pomodoro method).

• Silence notifications for part of your day.

Daily life: Turn off all app alerts and work for just 25 minutes with your full attention. You'll likely complete more tasks than in an hour of distracted work.

Nir Eyal writes in 'Indistractable,'

"Being indestructible means striving to do what you say you will do." 

Focusing on one thing at a time builds memory and momentum.

3. Your brain needs breaks

We often think more output equals more productivity, but the brain isn't wired to work nonstop. Your prefrontal cortex, responsible for focus and decision-making, tires out over prolonged effort. Without recovery time, attention wavers, mistakes increase, and memory suffers.

That's where micro-breaks come in. Even five minutes of fresh air, stretching, or closing your eyes can reset your nervous system and boost clarity. These pauses aren't indulgent — they're strategic.

As Nir Eyal explains in ‘Indistractable,’

"Being indestructible isn't about never being distracted. It's about being able to get back on track."

Think of your brain like a sprinter, not a marathoner — it performs best in intervals.

One Headway reader shared that setting a timer for a "tea and breath" break every 90 minutes helped her feel less overwhelmed and end her workday with more energy. It's a small habit, but it created more focus, not less.

Breaks don't slow you down. They sharpen your attention for what matters next.

4. Eat to fuel your mind

Your brain uses a lot of energy. It needs the right fuel to think clearly.

A healthy diet supports cognitive health, boosts mood, and helps prevent mental decline. The right dietary choices can also protect against inflammation and stabilize blood sugar, both of which are linked to better memory and focus.

Eat more of these:

• Leafy greens: Spinach and kale are high in folate and vitamin K.

• Blueberries: Antioxidants that support communication between neurons.

• Whole grains: Provide lasting energy and stable blood sugar.

• Omega-3 fatty acids: From walnuts, flaxseeds, and fish, essential for brain structure.

A real-world tweak: Replace sugary cereal with oatmeal, walnuts, and blueberries for a robust brain breakfast.

Supplements like magnesium and B12 may also help, especially if recommended by a healthcare provider.

5. Get enough sleep — seriously

Sleep isn't a luxury — it's the biological foundation for attention, emotional regulation, and memory formation.

Adults need 7–9 hours of sleep to function at their best. Without it, your ability to focus, form memories, and regulate emotions drops sharply. Over time, sleep deprivation increases the risk of cognitive decline, brain fog, and even long-term neurological issues.

Johann Hari puts it plainly in ‘Stolen Focus’:

"If you want to be able to focus, you need to sleep. It's not optional. It's the foundation."

Without enough rest, no habit or productivity hack will stick — because your brain simply can't process or retain information efficiently.

Sleep also affects blood pressure, mood stability, and immune function, impacting a person's ability to think clearly and handle daily challenges.

To support better sleep hygiene:

• Keep a consistent bedtime and wake time.

• Avoid screens at least 30 minutes before bed.

• Make your room calm, dark, and quiet.

Neuroscience research shows that deep sleep plays a key role in memory consolidation, moving short-term information into long-term storage.

In other words, a full night's rest isn't time lost — it's where your focus begins.

6. Train your brain every day

Just like your body, your brain needs regular workouts to stay strong.

Daily mental stimulation supports memory, improves cognitive function, and delays age-related impairment. Brain exercises also activate neuroplasticity — your brain's ability to adapt.

Try:

• Solving crossword puzzles, Sudoku, or brain games.

• Memorizing poems, names, or short lists.

• Practicing mnemonics like acronyms, rhymes, or visual memory hooks.

For example, associate someone named Lily with a visual of a flower in their hair. It makes recall much easier.

Joshua Foer writes in 'Moonwalking with Einstein': 

"What makes things memorable is that they are meaningful, significant, colourful."

The more vivid your connection, the stronger your memory.

7. Practice mindful focus

Mindfulness is the daily practice of noticing your thoughts and returning to what matters.

It trains your attention, supports emotional balance, and activates regions of the brain tied to memory and learning. Studies show mindfulness can help boost concentration and reduce symptoms of anxiety and ADHD.

Mindfulness isn't about emptying your mind — it's about gently choosing what to pay attention to. As Johann Hari puts it,

"You can only be conscious of one or two things at a time. That's the nature of attention."

Here are three simple ways to start:

• Take three slow breaths before opening your laptop.

• Eat one meal a day without screens or distractions.

• Stroll and focus on the sounds around you.

Sensory anchor: Feel your feet on the ground as you breathe. Grounding the body grounds the mind.

Even a 60-second pause before starting your workday can shift your mindset. One reader, a university student managing ADHD, began using a grounding ritual before studying: a breath, a sip of water, and a sentence like "I'm here now." Within two weeks, she reported less screen-scrolling, more presence, and surprisingly, fewer headaches.

If staying focused feels hard, you're not broken — you're untrained.

For more practical techniques on decluttering your mind and improving recall, explore the Headway summary of ‘Create Space’ by Derek Draper. It shares strategies to sharpen focus and strengthen decision-making by creating mental clarity.

These small moments help rebuild the mental muscle of focus — one breath, one choice, one return to the present at a time.

Five habits that hurt your memory and focus

Before getting into the solutions, let's name a few patterns that quietly rob your focus and memory:

• Multitasking: Constant switching between tasks weakens memory and disrupts concentration.

• Too little sleep: Less than 7 hours impairs short- and long-term memory.

• Poor nutrition or skipped meals: The brain requires steady, quality fuel to function well.

• Chronic stress: Persistent stress keeps your nervous system in survival mode, blocking memory formation.

• Social media overload: Excessive scrolling trains your brain to expect constant stimulation and shortens your attention span.

The good news is that adjusting just one of these habits can reduce mental fatigue and improve recall.

How stress rewires your brain

Chronic stress doesn't just wear you down; it changes your brain. Stress floods your system with cortisol. Over time, this shrinks the hippocampus (your memory center) and weakens the prefrontal cortex, which manages decision-making and impulse control.

This rewiring leads to:

• Memory issues and brain fog

• Poor concentration and emotional reactivity

• Difficulty learning new things

That's why managing stress is a core part of improving focus.

Here are a few daily strategies to reduce stress:

• Journal in a free-writing style before bed.

• Stretch and take deep breaths before starting your day.

• Replace doom-scrolling with a short walk or some quiet time.

Even one of these rituals helps bring your nervous system back into balance.

Quick reflection

Take a moment to check in:

• Are you getting enough hours of sleep to function clearly?

• What small daily habits could help reduce stress or screen time?

• What's one thing you could do today to support your mental health?

You don't have to do it all overnight. One change, when practiced consistently, can make a real difference. Here are some places to start:

• Take a 10-minute walk without your phone.

• Go to bed 30 minutes earlier tonight.

• Try to memorize a short poem or affirmation.

• Make a brain-friendly breakfast tomorrow.

• Silence notifications for your next task.

Remember, small shifts make real impacts.

Books that can help

These five books — all available on the Headway app — explore focus, memory, and mental clarity from different angles:

• 'Digital Minimalism' by Cal Newport: Offers practical strategies to reduce digital distractions, reclaim your attention, and create space for deeper focus and meaningful activities.

• 'Create Space' by Derek Draper: Combines psychology and practical advice to help you declutter your mind, improve focus, and make better decisions in a busy world.

• 'Indistractable' by Nir Eyal: Teaches how to overcome internal and external distractions to live with intention.

• 'Stolen Focus' by Johann Hari: Explores systemic reasons for attention loss — and how to reclaim your ability to focus.

• 'Make Time' by Jake Knapp, John Zeratsky: Blends mindfulness and mental health support with easy rituals to restore clarity.

Each summary takes 15 minutes, but doing so can reshape your thinking, work, and focus.

Boost your focus and memory with Headway book summaries

Improving memory and focus doesn't require a complete lifestyle overhaul. But it does require intention.

Build a healthy lifestyle with small choices that support your brain through actions like regular exercise, a nutritious diet, restful sleep, and mindful attention. Whether you're managing ADHD, stress, or age-related decline, these habits support both physical and mental health.

Need a little guidance along the way?

The Headway app offers expertly distilled book summaries packed with proven strategies to help you stay focused, overcome distractions, and train your brain for success. Explore titles like ‘Unlimited Memory,’ ‘Indistractable,’ and ‘Stolen Focus’ — all designed to make powerful ideas easy to apply in your daily life.

Think of your brain like a garden — what you plant, water, and give sunlight will grow. Even scattered soil becomes fertile ground for clarity with small acts of care.

Ready to sharpen your focus? Start your Headway journey today.