Follow this steps and implement them in techniques that you get from class:
1 - Get seven to nine hours of sleep total each day. And, yes, naps count.
2 - Do some exercise. Nothing better to shake your head off from everyday stress than hard exercising including a extraction of a protein for a long term memory (I do not want to be to technical just straight to the point)
3 - Food for memory - Blueberries, leafy vegetables as often as possible (spinach, kale etc.)
4 - Choose Smart Supplements - The gold standard is fish oil, Vitamin D, Folic acid, B6, and B12 complex, simple as that nothing fancy.
5 - Meditation improves your concentration and focus, which benefits memory, close your eyes and focus on your breathing.
6 - New experiences, such as taking a different route to work, can also improve recall.
7 - Check Your Medicine Cabinet, great number of medications can affect memory including antihistamines; antidepressants, antianxiety drugs, and sleep aids.
8 - Do brain work - Go to a museum once a month, learn words in a new language, watch a documentary on a subject that fascinates you, or—yes—do a crossword or sudoku puzzle.