Being able to remember things is one of life’s greatest challenges, and it seems like everyone struggles with this issue to some extent.

While you can take some basic steps to improve your memory, these will only get you so far. In this article, I’m going to share with you the most effective methods I’ve used myself to boost my memory.

STEP 1: Get Enough Sleep

Sleep is critical to improving memory, but it can be surprisingly difficult to fall asleep and stay asleep at night. One of the first things you should do to improve your memory is make sure you get enough sleep.

STEP 2: Eat Right

Eat food that has a lot of complex carbs (like rice, potatoes, bread, and pasta) for breakfast. This will give your brain energy, which will help you stay alert and focused throughout the day.

STEP 3: Use the Pomodoro Technique

The Pomodoro technique is a proven method of working effectively without getting distracted. It’s based on the idea that if you focus for 25 minutes, you’ll be able to accomplish twice as much as you would have been able to without focusing.

To use the Pomodoro technique, set a timer for 25 minutes and try to work as fast as possible without losing focus. After 25 minutes, take a 5 minute break. Repeat this process until you’ve completed your allotted amount of time.

STEP 4: Set Goals

Setting goals will keep you motivated to work toward something. While you might be able to remember something in general, it’s much harder to memorize things if you don’t have a goal in mind.

STEP 5: Learn Something New

Learning new things makes you more intelligent, and being intelligent helps you memorize more effectively. If you have trouble learning, try using a flash card system.

STEP 6: Avoid Stress

Stress causes the body to release hormones that make it harder to concentrate. If you’re stressed, avoid caffeine and sugar. Instead, drink a glass of warm water with lemon juice, or eat a banana.

STEP 7: Find the Right Memory Supplement

Taking supplements such as vitamin B, C, and E will help boost your memory. In fact, studies have shown that taking beta-carotene and vitamin E together will significantly improve your memory.