Ngā āwhinatanga e whakahaere i te ngarohanga maharatanga Self-care for dementia and memory loss

You can use a range of strategies and memory aids to help you stay organised.  

To help you complete day-to-day tasks you can:

• make a to do list
• write your weekly plan and routine on a big whiteboard on the wall — set a consistent structure for your day and week to reduce confusion and make it easier for you to be organised
• break tasks into bite-sized, manageable chunks
• try to do one thing at a time
• reduce clutter and noise to make it easier to focus and function
• take the time you need — there is no hurry.

To help you keep track of time you can:

• use clocks
• wear a watch
• put up a calendar
• subscribe to a daily newspaper
• set the alarm on your watch or phone, or use a timer to remind you to start or stop an activity.

Keep a diary, notebook or use your phone to:

• record appointments
• make a to do list
• record information from conversations.

Use sticky-backed notes to remind you of things you have to do. Put the notes in place where you can easily see them. 

Keep important things in the same place so you know where to find them, including:

• money
• keys
• phone and charger
• hearing aids
• glasses

Keep important phone numbers by the phone.

Pay regular bills by direct debit or automatic payment.

Use electronic aids:

• a phone or dictaphone is useful for recording messages and notes
• take photos with your phone to remember things when out and about, for example where you parked your car.

Focus your attention

• Reduce distractions.
• Concentrate on the information coming in.
• Think about what is important to remember and what is not.
• Summarise new information and connect it to the experience you have had.

Repeat

• Repeat information such as names or telephone numbers over and over, silently or out loud.

Categorise information

• Practise storing information in chunks, which may help you recall it later. For example, rather than listing items separately on a shopping list, organise them in groups such as meat, dairy and produce.

Practise mental retracing

• Retrace what happened to help you remember something. For example, if you have lost your umbrella, think about the last time you used it. Who did you see? Did you go out in the car or use it to go for a walk? Every little detail can help you remember.

If you cannot recall, do something else

• If you have trouble remembering something, relax and think of something else for a moment. Come back to what you are trying to remember a few seconds later. Try to use mental retracing and associated facts to help you remember.
• Do not try too hard to think of the right word or piece of information. It will often pop into your head once you stop trying. Try not to be embarrassed if you forget something.

Stay connected

It is important to be socially active. Keep meaningful contact with whānau and friends. This can help with social support and prevent feelings of isolation. 

Keep a healthy lifestyle

Maintain hobbies and interests, or consider trying something new. These can help:

• your enjoyment of life
• you focus on what you can still do
• prevent feelings of isolation.

Safe gentle physical activity can help you continue to enjoy life. If you are concerned about getting lost while walking, Safer Walking has information on how to keep safe.

Safer Walking (external link)

You should also try to:

• eat well and drink plenty of fluid to avoid dehydration
• stop smoking if you smoke
• have regular hearing checks and use hearing aids if needed
• develop healthy sleep habits that encourage good sleep.

Eating well with dementia (internal link)

Quitting smoking (external link)

Get support

Make sure you have appropriate, current information and support.

We all need help at times. Talk to whānau and friends about how they can support you.

An occupational therapist may be able to help you decide on the best strategies and memory aids to help you in your daily life. You can search for an occupational therapist on the Occupational Therapy New Zealand website.

Find a therapist – Occupational Therapy New Zealand (external link)