Harvard suggests this simple exercise to boost your memory and improve your attention

Experts from Harvard Medical School say you can improve your attention and memory with a simple exercise. 81 people over the age of 60 who took part in the training for six months were better able to maintain attention

The Week, July 14, 2025 : In a world of computer screens and very tight schedules, we often fail to take care of our health. We often fail to notice the details around us, or our memory patterns begin to shift. The details we once paid attention to and would be etched in our memory would start fading due to our lifestyle and responsibilities. 

However, experts from Harvard Medical School say you can improve your attention and memory with a simple exercise. 

“Attention is the most crucial factor when it comes to memory. What you pay attention to is what you remember,” says Dr Andrew Budson, lecturer in neurology at Harvard Medical School, in a blog. 

Mindfulness is the simple practice through which one can boost their memory and be more attentive. It is the practice of focusing on the present moment. It involves being fully aware of everything around you and within you: the sights, sounds, smells, and touches you might be experiencing, as well as your feelings and thoughts. It’s not necessary to judge and analyse this information, only to observe it as it comes and goes, explained the experts. 

How does this exercise help us?

This triggers the relaxation response, a phenomenon that turns off the faucet of stress-inducing hormones like adrenaline and cortisol. Reducing those hormones helps in lowering the heart rate, blood pressure, and breathing rate.

When you are less stressed, you can think sharply. “When adrenaline puts you in a fight-or-flight state, it helps you pay attention and remember whatever is stressing you out, but it comes at the expense of everything else you’re trying to remember. Without the stress hormones and distractions of whatever caused stress, the mind can focus attention on what you want or need to remember," said Dr Budson. 

According to Harvard Medical School, a 2021 study of 81 people over age 60 found that those who took part in six months of mindfulness training were better able to maintain attention. The participants also showed changes in their brains that could help them process information and focus better.