Memory Exercises for Sharper Recall After 50: 3 Levels to Train Your Brain
A simple, do-anywhere exercise that builds language and recall — alone, with a partner, or with the whole family.
Several years ago, a close friend of mine was hospitalized for a serious nerve ailment. He was sedated for about a week, and when he started to come back, his doctors suggested he begin reciting the alphabet backward and doing math problems in his head — anything to help him regain cognition.
I sat with him, and we did the exercises together. Over time, what started as a way to keep him sharp turned into something I kept doing on my own. That’s how these brain games began.
I’m in my mid-70s. My parents experienced noticeable cognitive decline as they aged, and I wanted exercises that could change and grow with me — something I could practice regularly, expand, and share. Designing them has been challenging and fun. I’ve sharpened my own thinking, and I haven’t experienced the mental decline I’ve seen in some friends my age.
What I love about these exercises is that they’re flexible. You can adapt them to your own interests. You can practice alone or share them with family and friends. I’m hoping you’ll find them as enjoyable as I have — and maybe even make up your own.
Why memory exercises matter as we age
As we age, one of the best ways to maintain mental sharpness is to actively use and stretch our memory and language skills. Just as physical exercise keeps the body strong, mental exercise keeps the mind nimble.
According to AARP’s Global Council on Brain Health, stimulating your brain through intellectual activities — such as learning a new language, gardening, taking a class, or volunteering — provides real benefits for brain function. Research also shows that combining mental work with social engagement and physical activity offers even greater benefits.
The three levels of memory
Level One: Automatic actions — such as getting dressed, turning on a light switch, eating, or closing a door.
Level Two: Conversational and structured language — having a real conversation, stringing words together to make sense, and recalling familiar information.
Level Three: Active learning — taking in new information, learning a new language, and building new memory patterns. That’s where this exercise focuses.
The exercise has three sections, each progressively more challenging — all built around Level Three memory work.
Section one: Master the list
Practice saying the list below aloud until you can repeat it from memory.
- The alphabet
- Days of the week
- Cartoon characters
- The Seven Dwarfs
- Months of the year
- The planets
- Santa’s reindeer
- Count backward from 10 to 0
Section two: Add the details
Once you’ve memorized the list above, add the details below and practice until you can recite the entire list.
- The alphabet
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
- Days of the week
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
- Cartoon characters
Mickey Mouse, Minnie Mouse, Donald Duck, Daisy Duck, Tinkerbell, Pluto, Goofy
- The Seven Dwarfs
Happy, Sleepy, Sneezy, Dopey, Grumpy, Bashful, Doc
- Months of the year
January, February, March, April, May, June, July, August, September, October, November, December
- The planets
Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune
Note: Listed in order from the Sun. Pluto was reclassified as a dwarf planet in 2006, so the number of planets is now eight.
- Santa’s reindeer
Dasher, Dancer, Prancer, Vixen, Comet, Cupid, Donner, Blitzen — plus Rudolph
Note: The original 1823 poem, ‘A Visit from St. Nicholas,’ lists eight reindeer. Rudolph was added in 1939 by Robert L. May.
- Count backward from 10 to 0
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 0
Section three: Advanced challenges
These require more concentration. Learn them and repeat them from memory.
- Recite the alphabet in reverse
Z Y X W V U T S R Q P O N M L K J I H G F E D C B A
- Say the alphabet with numbers
Saying letters and numbers together asks your brain to track two patterns at once — a small but effective workout for recall. A1 B2 C3 D4 E5 F6 G7 H8 I9 J10 K11 L12 M13 N14 O15 P16 Q17 R18 S19 T20 U21 V22 W23 X24 Y25 Z26
- Three long words to learn and pronounce
Deoxyribonucleic acid
Antidisestablishmentarianism
Supercalifragilisticexpialidocious
- Five often-mispronounced words
February (FEB-roo-ary, not Feb-u-ary)
Jewelry (JEWEL-ree, not JEWL-ery)
Library (LIE-brare-ee, not LIE-bare-ee)
Prescription (pruh-SCRIP-shun, not Per-SCRIP-shun)
Realtor (REAL-tor, not RE-luh-tor)
- Add 1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9 + 10
Answer: 55
- How many zeros are in each of these numbers?
One hundred — 2
One thousand — 3
Ten thousand — 4
One hundred thousand — 5
One million — 6
Ten million — 7
One hundred million — 8
One billion — 9
How to make this exercise stick
Play these games as often as you like. Don’t be surprised if they become easier to recite the more you practice. That’s the point — repetition strengthens the connections your brain uses to remember and recall information.
Since I started practicing regularly, I’ve noticed it’s easier to recall details from events decades ago. Math in my head is easier than it used to be. As a recreational drummer, I find I pick up new songs more quickly. And when I play these games with others, I can see their thinking sharpen over time. Memory work is most fun when you share it. Try the exercises with your spouse, your grandchildren, or your friends at the dinner table. Make up your own topics. Tailor them to what interests you. The more you do, the easier they get — and the more you’ll surprise yourself with what you remember.
From the people who play
“Not only are these exercises fun, but they can also be tailored to my own interests. The more I do them, the easier they become.” — Jerry Tinor, musician, 70
“The games are fun and easy to understand — but they really test your brain’s ability to memorize and master them.” — Don Lipman, 54
What you need to know about memory exercises after 50
How often should I do these memory exercises?
Most experts recommend practicing memory exercises a few times a week to see noticeable benefits. Start small — even 10 minutes a day, 3 or 4 days a week, can make a real difference over time. Consistency matters more than intensity.
Can these exercises prevent memory loss?
Memory exercises help maintain cognitive sharpness and may slow age-related decline, but they are not a guaranteed way to prevent conditions such as dementia or Alzheimer’s disease. They are best understood as one part of a broader healthy lifestyle that includes sleep, nutrition, social connection, and physical activity.
Is this a good activity to do with grandchildren?
Yes. The exercise is designed to be used alone, with a partner, or in a group — and the lists (cartoon characters, dwarfs, reindeer) are intentionally fun for all generations. Many families find that it becomes a favorite activity at the dinner table or on long car rides.
When should I see a doctor about my memory?
If you or a loved one is experiencing significant memory loss, confusion, difficulty completing familiar tasks, or any sudden change in cognitive ability, consult a healthcare provider. Memory exercises can help you stay sharp — they are not a substitute for medical evaluation.
A note before you begin
This exercise is intended as a brain-training activity, not as medical advice. If you or a loved one is experiencing memory loss, confusion, or significant cognitive changes, please consult a healthcare provider. Memory exercises like this one are best viewed as part of a broader approach to brain health — alongside sleep, nutrition, physical activity, and social connection.
Start where you are
Memory isn’t something we lose all at once. It isn’t something we sharpen all at once, either. It builds slowly, the way friendships do, the way muscles do, the way anything worth keeping does — by showing up again and again.
Pick one section and start. Practice until it feels easy, then move on to the next. Invite a friend or your grandchildren to try it with you. The best brain training is the kind you actually enjoy.
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