The Memory Handbook
The Memory Handbook
The Memory Handbook
handbook
A practical guide to living
with memory problems
About this handbook
Memory loss can be frustrating and difficult to cope
with. However, there are ways of managing the problems
you’re facing. This handbook is written for people with
mild memory problems. It should give you some ideas
and practical strategies to help with living well.
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Contents
1 Understanding your memory 5
4 Memory strategies 35
5 Staying healthy 45
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The memory handbook
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Understanding your memory
Understanding
your memory
This section looks at the different types
of memory, how we use our senses and
how memory works.
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The memory handbook
Types of memory
Memory is a very complex thing – there are several
different types. You use these different types of memory
when you do different things. It can help to know a little
about them.
Working memory
You use this to store information for short periods.
For example, working memory is needed to remember
the numbers when you do a sum in your head.
Losing focus
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Understanding your memory
Episodic memory
This is needed to recall past events – recent or distant.
You use episodic memory when you remember personal
experiences, such as what you had for lunch or when
you attended a family gathering. These memories often
include recalling emotions or feelings. Experiences that
cause strong positive or negative feelings are easier to
recall many years later.
Semantic memory
You use this to remember the meanings of words or
remember facts. You also use it to remember familiar
faces or objects. This knowledge is not directly tied to any
personal experience – for example, you may just ‘know’ a
plate is for holding food or that a phone is used to talk to
people far away.
Prospective memory
You use this to remember appointments, dates or events
that are due to happen in the future.
Examples of prompts
Types of memory
When you ‘record’ memory and then recall it, your mind
goes through this process:
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The memory handbook
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Coping with memory problems
■ Try to focus on the things you can remember and can do.
You may well have a good memory of events from many
years ago. There will still be many things you are able to
do that you learned in the past.
A regular routine
Set up a regular daily routine. This will make it easier to
remember what will happen over the course of the day.
Include time to relax as part of the routine. Keep some
variety and stimulation, such as meeting up with a friend
or going out to the shops, so you don’t get bored.
Timing
Don’t be too hard on yourself if you find something more
difficult than you used to. You could take some time out
and come back to it again later, or think about different
ways to manage the task. You could make a note to finish
the task as a reminder to yourself later on.
Plan ahead
Plan ahead to make your daily tasks more manageable.
For example, put the things you’ll need for the next day
near the front door. You could put out your bag, your keys,
and your wallet or purse. This will help you to remember to
take these items with you.
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The memory handbook
Small steps
Break tasks down into smaller steps. Then you can focus
on just one step at a time. For example, if you’re wet-
shaving or washing your hair, set out the things you need in
order then put each one aside once you’ve used it. Ask for
help from others if you think you need it.
Distractions
If your environment is noisy or very busy, you will find it
harder to remember things or concentrate. Your memory
works much better with no distractions. Try to make
your environment quiet and remove any unnecessary
distractions.
Support
Talk to friends and family about how you feel and how you
can work together. They can support you to try out new
techniques to help with your memory.
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Memory aids
and tools
This section suggests aids that might help
with different types of memory problems.
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The memory handbook
Look for aids that fit with the skills you already have.
For example, if you have never used a reminder function
on your mobile phone, you may find it difficult to start
using it now.
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Memory aids and tools
Keep a journal
Write a few sentences or stick photos in a daily journal.
You can look back in it to remind you what you have done
or how you felt. A journal may also give you something to
show others or to talk about. You could collect mementos
of things you’ve done to add to the journal as reminders.
For example, you could keep a receipt from a meal out,
train tickets or a programme from an event.
Calendar clock
You could use an automatic calendar clock. As well as
showing the time, it will remind you of the date and day of
the week.
Shopping list
Take a list when you go shopping. Cross things off as
you put them into your basket. If you use the same shop
regularly, it can be useful to write the list in the order of the
shop’s layout. A friend or family member might be able to
help with this.
Contact numbers
Keep a list of important and emergency contact numbers
by the phone – for example, the doctor, the police,
utility companies, family members or your neighbours.
See page 32 for a list of useful contacts.
Permanent reminders
You can make more permanent signs, for example a
laminated A4 sheet, to remind you of things you need
to do regularly.
Colour codes
Try labelling or coding your keys so that each one is a
different colour – you can buy coloured rubber key caps or
rings for this. For example, your front door key could be red
and your garage door could be green. If you live in a flat, the
key to your building could be blue.
Electronic devices
There are a range of electronic devices that can be used
to help with memory problems. Some of these are also
known as ‘assistive technology’. Many people find that
electronic devices can help with daily tasks and support
them to remain independent.
Smart devices
‘Smart’ devices like Amazon Echo, Google Home, and
Apple HomePod can help you with memory problems.
These are voice-activated devices that can answer
questions or be set to notify you of tasks. For example,
they can tell you the time and date if you ask, and can
remind you when it is time to take medication.
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The memory handbook
Alarm clock
Use an alarm clock, a watch with an alarm, or a kitchen
timer to remind you when you need to leave the house for
an appointment, or when you have to check something
cooking in the oven.
Write down why you have set the alarm, so you know why it
is going off. Try to keep this reminder in a place that you’re
likely to notice, such as a whiteboard, calendar or diary.
These include:
■ calendars
■ reminders
■ shopping lists.
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Memory aids and tools
Apps
If you have a smartphone or tablet device there are a
range of applications (known as ‘apps’) that you might
find useful. These include electronic versions of most of
the memory aids mentioned on page 26 as well as many
others, such as:
■ maps
Locator devices
You can use these to help you find frequently mislaid items
such as keys or a wallet. You attach a small electronic
tag to the item. If you mislay it, you click a button on the
locator device to make the tag beep. You will need to keep
the locator device somewhere obvious (see ‘One place for
everything’ on page 16). Your friends and family may also
find these useful.
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The memory handbook
■ doctor/GP surgery
■ community/district nurse
■ care agency
■ chemist/pharmacy
■ dentist
■ optician
■ occupational therapist
■ dementia adviser
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Memory
strategies
There are many different strategies you
could try to help you cope with memory
problems. Some of these strategies
involve picturing things in your mind and
some use words or rhymes.
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The memory handbook
A problem-solving approach
You could also try linking the person with other people who
have the same name – for example, ‘This person has the
same name as my favourite film star, Charlie.’
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The memory handbook
■ When Jean arrived home, she had to open the front door,
switch off the alarm and then press a ‘zapper’ to close
the electric garage door. She found it difficult to
remember the zapper, so the garage door was often
left open.
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Staying healthy
Looking after your health will help
with your memory day to day and
in the long run.
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The memory handbook
Physical health
Just because you have dementia, doesn’t mean you should
feel unwell. Looking after your physical health can help with
your memory.
■ Pay attention to foot care and make sure your shoes and
slippers fit well.
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The memory handbook
Mental health
Keep your brain active
Keeping your brain active may help you retain your memory
and other mental abilities for longer. Could you learn a new
hobby? There are lots of ways to exercise your mind, including:
■ reading
■ keeping a diary
■ doing puzzles or quizzes
■ playing card games or board games.
■ Try to get out and about if you can, and talk to people.
If that isn’t possible, video calling on your computer,
smartphone or tablet can help you stay connected.
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The memory handbook
Everyday activities
■ Try to manage your time so you can get everything done.
It can help to do the most important things first and
come back to other things later. Plan breaks in between
tasks so you can rest.
There are many reasons why you might have trouble getting
to sleep or find that your sleep pattern varies. If you have
trouble sleeping, the following suggestions may help:
■ Set the alarm for the same time every morning and get up
when it goes off. Do this whether or not you feel you have
had a good night’s sleep. It will help your body to develop a
regular sleep pattern.
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Services
and support
You do not have to face memory
difficulties on your own. There are lots
of people who can support you and help
you to stay active and independent. They
might be friends, family or professionals.
Help is available and it’s OK to ask for it.
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The memory handbook
Professionals
Many professionals can help you live well with memory
difficulties. Ask your GP if you think you need to see one of
them, especially if memory problems are affecting your
daily life. You may be able to self-refer for talking therapies.
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Services and support
Structured approaches
There are some structured approaches to help with
memory loss and dementia. Ask professionals whether
these are available in your area. You may benefit from
trying a number of different approaches as some
approaches may be more beneficial for you than others.
Your GP, memory service or community mental health
team can help.
Cognitive rehabilitation
Cognitive rehabilitation focuses entirely on what is
important to you personally and what would make a
positive difference to your everyday life. A professional
such as a psychologist, occupational therapist or speech
and language therapist will work with you (and in some
cases someone close to you) to find out what specifically
would make your life easier or more enjoyable.
By talking about who you are, it can help you and others
to focus on yourself as someone with an interesting and
varied life who still has skills and interests, rather than only
on your current memory problems.
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The memory handbook
Alzheimer’s Society
support services
We provide a range of services and resources to
support people affected by dementia.
Support services
Alzheimer’s Society’s Dementia Connect service
provides a range of information, advice and support
to anyone affected by dementia in England, Wales
and Northern Ireland. You can reach us online, on
the phone and face to face.
Online
Visit alzheimers.org.uk/get-support for online advice and
support whenever you need. Here, you’ll find information
on any aspect of dementia and the option to download or
order what you need from our wide range of publications.
Phone
Face-to-face services
Other useful
organisations
There are lots of other organisations that can offer
help and support with the issues covered in this
guide. Some of these are listed below.
AcTo Dementia
www.actodementia.com
Age UK
0800 678 1602 (advice line, 8am–7pm)
www.ageuk.org.uk
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substitute for personalised advice from a qualified professional. Alzheimer’s Society
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