Managing thinking and memory changes

Ways to manage change

The following suggestions may help you with managing changes in thinking and memory.

Adjust your daily routine

• Write things down: keep a to-do list or take notes.
• Use a diary or smartphone features, such as reminders, alarms and lists.
• Set times each day to check your to-do lists and reminders.
• Focus on one thing at a time (try not to multitask).
• Avoid distractions. For example, let your phone go to voicemail and listen when you’re ready.
• Pick a specific place to put objects such as your keys, rings or phone, so they are easier to find.
• Ask your pharmacist about a medicine organiser or blister pack (e.g. Webster-pak).
• Pace yourself and include rest breaks to recharge after mentally demanding tasks.
• Do focused tasks when you feel fresher.

Involve other people

• If you feel comfortable, tell family, friends and colleagues what is going on – this can prevent misunderstandings.
• Speak to your employer about how they can support you to come back to work, or changes they can make to help.
• Take a support person to appointments or treatment. They can help to remember what is said, or speak for you if you want them to.
• Talk to your health care team about how you are feeling. They can assess if you have other concerns such as depression.
• Health professionals can help you manage your symptoms or daily challenges. Talk to your treatment team or your GP about referral to a neuropsychologist, clinical psychologist or occupational therapist. You may be able to access support through the hospital system or get a Medicare rebate.

Maintain a healthy lifestyle                     

• Eat healthy, nutritious foods, including lots of fruits and vegetables.
• Aim to get at least 7–8 hours of sleep each night and rest when tired.
• Do some physical exercise or stretching. A mix of aerobic and strength training may help improve your symptoms.
• Consider working with a physiotherapist or exercise physiologist to make exercise part of your lifestyle.
• Minimise stressful activities as much as possible.
• Try meditation or relaxation to reduce stress and worries. Listen to our meditation and relaxation exercises.

Improve your thinking and memory

• During conversation, focus carefully and repeat what has been said to you out loud.
• Add meaning to information you need to remember, e.g. picture someone called Robyn with a robin bird above their head.
• Break down new information into smaller chunks, e.g. remember 2507000 by thinking of 2507 as Christmas in July, then 000 as the emergency phone number.
• Keep your mind active with crosswords, puzzles or joining in with TV game shows.
• Learning a new skill, language or musical instrument can keep your brain active, help it form new connections and strengthen existing ones.
• Try doing something creative, like art or crafts.

Online brain training program

Brain training programs that you do online may also be helpful. These include brain exercises that you practise regularly for a short time. Most programs offer a free trial, but to continue using the programs you usually need to pay. Search online or ask your health care team to recommend a program.