Everyone wants a better memory. We all have mind blanks when trying to remember shopping lists, birthdays and even pin numbers. There is a way to make this easier.

To remember something like a phone number or a pin number you can use a psychological shortcut called “chunking”.

Chunking is a way to group items together in order to use less brainpower.

The way our brain works when it sees 103483 is as 6 individual numbers, one, then zero, then three and so on.

But if you chunk the numbers together you get 10 (ten), 34 (thirty-four) and 83 (eighty-three). This is half the cognitive load and our brain loves being lazy and using shortcuts.

So you might ask, “why can’t our mind just chunk the 6 numbers all into one?” Research has shown specifically with numbers the limit is around 3 to 4 new numbers.

You can also chunk items or jobs. Placing similar items together helps with recall. Look for Connections: as you are creating groupings, look for ways to relate things to each other in meaningful ways. What do the items share in common? You might group items together because they share a similar purpose.


How to get Good Memory – Supermarket shopping list:


  • Eggs
  • Milk
  • Banana
  • Lettuce
  • Bacon
  • Coffee
  • Mushroom
  • Oil
  • Onion
  • Ice cream

Can we connect these things:

Breakfast – Eggs, bacon, mushroom, oil, onion, coffee and milk.

Sounds like an alright breakfast.

Then we are left with banana, lettuce and ice cream.

So let’s go banana ice cream served in a lettuce leaf… I don’t know about you but I can see in my mind 2 huge scoops of banana ice cream, served in a lettuce leaf, haha!

But what does this all have to do with food? Our gut helps keep our body’s immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognising when we’re full.

When we discuss on how to get a good memory we consider good food options. Plus, brain foods rich in antioxidants, good fats, vitamins and minerals provide energy and aid in protecting against brain diseases. So, when we focus on giving our bodies whole, nutritious foods benefiting both the gut and the brain, we’re actually benefiting our minds and bodies while keeping them both in perfect working order.

Some examples of these foods are avocado, beetroot, blueberries, bone broth, broccoli, celery, coconut oil,  egg yolks, extra virgin olive oil and vegetables especially greens, so remember to always add these foods to your plate.


For more on how to utilise these foods and supplement them in and out of your daily food intake take a look at our nutrition options available to you. Our personalised meal plans and support group are great for helping you overhaul your diet and explaining exactly what and how much to eat… See more HERE

Our nutrition coaching gives you the chance to work in with a coach weekly with calls or emails to help keep you accountable and understand how to correctly implement foods and lifestyle practices for best results. Your coach will teach you the ‘how to’ when it comes to designing your perfect day of eating. See more HERE

Nicole McDermott

I am passionate about working with people on a holistic level to balance hormones, improve mood, manage weight all whilst educating people on the benefits of a balanced whole foods diet. Follow more great advice from Nic here.