As we get older, our brains change and age with us. It’s normal to become a little more forgetful or to notice small changes in memory and thinking over time.
If you, or someone you care about, are experiencing these changes, it can be reassuring to know what is normal, what can help, and when to seek support.
What’s normal as we age
Some changes in memory and thinking are a natural part of ageing. Common age-related changes can include:
- Taking longer to recall information
- Forgetting small details of conversations
- Finding it harder to learn new things
- Being slower to solve complex or unfamiliar problems
- Finding it more difficult to multitask
Looking after your brain health
There are positive steps you can take to support your brain and reduce the risk of further memory decline:
- Stay mentally active – try puzzles, reading, or learning something new
- Keep physically active – aim for regular movement each day
- Eat well – choose healthy, balanced meals and stay hydrated
- Sleep well – aim for 7–9 hours of sleep each night
- Stay socially connected – spending time with others supports brain health
- Manage stress – simple breathing or relaxation can help
Practical ways to support your memory
Simple strategies can help you stay organised and confident:
Daily routines
- Write simple to-do lists
- Use a calendar or planner to structure your day
- Break tasks into smaller steps
- Take regular breaks
- Focus on one task at a time
Reminders and organisation
- Keep track of dates with calendars or clocks
- Write down appointments and important information
- Store everyday items (keys, glasses, phone) in the same place
- Set up automatic payments for regular bills
- Keep important phone numbers in an easy-to-find place
- Use alarms on your phone or watch as prompts
Supporting your thinking
- Focus on what matters most, rather than every detail
- Repeat important information to help remember it
- Retrace your steps if you forget something
- Group information into categories to make it easier to recall
- Take a break and come back to things later if you get stuck
- These changes can be frustrating, but they are common and usually do not affect your ability to live independently.
Why memory changes
Memory changes aren’t always caused by ageing alone. Other factors can also play a role, including:
- Medications or combinations of medications
- Head injury
- Stress, anxiety, or depression
- Not paying attention
- Vitamin B12 deficiency
- Mild cognitive impairment (MCI)
- Dementia – mate wareware
- Alzheimer’s Disease
If you’re concerned, it’s a good idea to talk to your doctor. There are organisations that support people who are experiencing dementia – mate wareware and Alzheimer’s disease, and you will find links below.
