07:30 Toss a handful of blueberries on to porridge, cereal or natural yoghurt for breakfast: they’re rich in flavonoids, which increase blood flow to the brain and can increase powers of concentration by 20% over the day, scientists at the University of Reading found.
And drink a glass of apple juice: it helps protect the brain from the effects of oxidative stress cell damage that contributes to memory loss, say researchers at the University of Massachusetts, US.
08:30 Do a puzzle on your way to and from work: mental exercises twice a day could help delay memory loss, say researchers from Albert Einstein College of Medicine, New York, US.
10:00 Can’t think of the name of that place you’re telling a friend about – but it’s on the tip of your tongue? Don’t “chase” it. Instead, say aloud what you think it might be.
“It begins with an S” or “It’s something to do with fire”.
11:00 Have a latte for elevenses: Milk can boost memory, concentration and learning abilities, according to a study published in the International Dairy Journal.
Adults who consumed dairy products five or six times a week did far better in memory tests than those who rarely ate or drank them.
12:00 If you struggle to remember your PIN, choose a number you can visualise. For instance, 1379 becomes a Z shape on the keypad.
Or try the “number shape system” devised by memory champion Dominic O’Brien.
He translates numbers into images that resemble their shape, so 1 could be a candle and 8 a snowman.
To remember a PIN of 1580, e.g. he says imagine walking into a bank carrying a candle, standing in a queue behind a snake, and seeing a snowman bouncing a football behind the counter.
13:00 Don’t eat a large lunch – it’ll make you feel less alert in the afternoon. Research suggests food rich in B vitamins, such as chicken, potatoes and bananas, can improve your memory.
14:00 Doodle! In memory tests, doodlers performed 29% better than non-doodlers did when they were asked to recall certain names and places, according to researchers at Plymouth University.
14:30 Mid-afternoon slump? Take a nap if possible: researchers at the University of California, US, found this boosts brain power and dramatically improves its ability to learn new facts and tasks.
Alternatively, keep sugar-free gum in your desk or bag. Learner drivers who chewed gum performed considerably better than those who didn’t in studies.
“Chewing gets oxygen flowing to the brain and can aid concentration,” explains Dr Chris Moulin of Leeds University.
15:00 Have green tea for your afternoon break: Chinese research suggests it could improve your memory, delay the onset of Alzheimer’s disease and fight heart disease.
It’s also thought that the key ingredient is an antioxidant, which is called EGCG (epigallocatechin-3 gallate).
17:30 Make time for daily exercise – whether it’s a brisk walk or a gym session.
Memory can be boosted by aerobic exercise as a person gets older, according to a study published in the Psychonomic Bulletin and Review.
And dancing counts! “Studies show that older people who dance perform better at complicated cognitive tasks.” explains Dr Moulin.
18:00 Need a few things from the supermarket? You can’t beat a shopping list for remembering things.
But test your memory by trying to remember a virtual shopping list of five different items using images as triggers (the sun for oranges etc).
Next time lengthen the list to eight items, then 10 and so on.
18:30 When you get back from work or a day out, tell yourself out loud where you’re putting essential items.
For instance: “my glasses are on the hall table”, or “my keys are on the mantelpiece”. With some practice, it can become habitual to leave the item in that place.
19:00 Have salmon for supper: oily fish contains omega-3 and omega-6 fats, which play a critical part in the structure and function of the brain and have a powerful effect on mood, concentration and memory.
A New Zealand study found that fatty acids in fish and seafood can boost memory function by 15%.
19:30:Can’t remember why you went upstairs? Try visualising what it is you want or need before you walk into a room.
If you’re in the kitchen and remember you need your book, think of reading it. Once you have formed the vivid association between the room and the reason, go straight there.
20:00 Have a small glass of red wine: half a glass a day improves cognitive ability and memory, say researchers from Oxford University.
“It is thought that micronutrients called flavonoids, particularly in red wine, improve brain function,” says clinical psychologist Dr Jo Iddon, co-author of Memory Boosters (£7.97, Amazon).
“But don’t be tempted to drink more. Excess alcohol is very damaging for the brain.”
21:00 If you meet new people at a party, make an effort to listen when you are introduced: take a good look at the person, repeat their name to yourself several times, then use it in conversation. For instance, “So, John, how do you know the host?”
“Or connect images to a name,” says Dominic O’Brien. “If you meet a Carol Taylor, think of her singing Silent Night with a tape measure round her neck.”
21:30 Turn off the TV: coach potatoes watching TV for seven hours a day have twice the memory problems of those watching less frequently, according to the American Academy of Neurology.
22:30 Get enough sleep: “Disturbed sleep delays storage of memories and makes us forget sooner,” says Professor Chris Idzikowski, director of The Edinburgh Sleep Centre.