6 Expert Memory Tips For Chemo Brain

Chemo brain, brain fog or cognitive impairment due to cancer treatment is a common challenge for patients who receive cancer treatment. If you experience memory issues during or after treatment, you are not alone.

Franciscan Health occupational therapist Bridget Kress and speech-language pathologist Darcy Hughes offer six practical tips to help you manage chemo brain and enhance your cognitive function.

1. Establish A Routine

A consistent daily routine can help you manage chemo brain. Reduce the cognitive load with a structured schedule and make it easier to remember tasks and activities.

“Maintaining a routine is crucial,” Kress suggested. “It helps patients find stability in their daily lives.”

The support of friends and family can also make a big difference. Here are a few ways to establish a routine and keep you on track:

• Create a daily schedule with calendars and planners: Keep a detailed record to track important dates and tasks. Work with family members to develop a daily or weekly schedule that includes all important activities, such as meals, medications, appointments, exercise and relaxation.
• Set visual reminders: Place the schedule in a common area, like on the refrigerator or a bulletin board, where everyone can see it.
• Be consistent: Try to follow the same schedule every day to help establish a sense of normalcy and predictability.

2. Use Memory Aids

Memory aids like calendars and alarms can also be helpful. Write down important tasks, set reminders and use checklists to manage daily activities more efficiently. Hughes said checklists and marks for completed items can provide a sense of accomplishment and help track what you need to do. You can also use sticky notes or whiteboards placed in visible areas of your home to remind you of important tasks or appointments.

3. Engage In Mental Exercises

Mental exercises such as puzzles, word games and memory activities can help keep your brain active and improve your memory. Incorporate jigsaw puzzles, word searches and crossword puzzles into your daily routine to stimulate your mind.

Pay attention to when you do these mental activities. You can often best complete them when you’re feeling alert rather than right after a treatment session when you may feel tired. Choose times of the day when your energy levels are higher to reduce frustration. And just as physical exercise requires rest periods, you can benefit from breaks between mental exercises, too. Pause and take a breath if you feel overwhelmed. Rest can help maintain focus and reduce cognitive fatigue.

4. Try Relaxation Techniques

Integrate relaxation and breathing exercises into your routine. A deep breath or two can help you reset, relax and lower your blood pressure and heart rate. For example, 10 deep breaths can calm you down and make it easier to tackle mental tasks. Consider the time of day you use relaxation techniques.

“You might already be tired. It might be right after a radiation session or a chemo treatment,” said Kress. “If possible, pick an appropriate time of day to do some of these activities, a time when you feel the most relaxed and not rushed.”

5. Prioritize Good Sleep

Sleep hygiene is a great way to manage chemo brain. Since everyone has a different sleep pattern, find the one that works best for you. Follow these tips to help create an environment that supports better sleep:

• Control the room temperature
• Create a relaxing environment
• Dim the lights
• Establish a bedtime routine
• Limit screen time
• Limit caffeine and heavy meals before sleep time
• Reduce noise

6. Stay Physically Active

Exercise is a powerful tool to help manage chemo brain and improve your overall well-being. Hughes said she reminds her patients that “movement is medicine.” It’s important to stay active, even when you’re feeling tired.

“Research shows that for almost every one day you’re in bed, it takes six days to recover,” she said.

To incorporate exercise into your weekly routine, Hughes and Kress recommend their patients: 

• Avoid prolonged bed rest: While rest is important, spending too much time in bed can delay recovery. Get up and move around regularly, even if it’s just for a short walk around your home.
• Engage in gentle movements: You don’t need to do intense workouts. Gentle activities like yoga, stretching and light exercises can be very beneficial. These activities help keep your body active and promote relaxation and stress relief.
• Establish an exercise routine: Develop a consistent routine. Start with simple movements and gradually increase the intensity as you feel comfortable.
• Integrate movement throughout the day: Find opportunities to move throughout your day. Stand up to stretch every hour, take short walks or incorporate light household chores.

Get The Care You Deserve

Many survivors of cancer report that brain fog improves over time, especially with the right strategies and support. These 6 tips—establish a routine, use memory aids, engage in mental exercise, practice relaxation, prioritize sleep hygiene and stay physically active—can help you manage your chemo brain.

Stay hopeful and proactive. Advocate for yourself or your loved one, and speak with your medical team about any cognitive difficulties you notice.

Franciscan Health offers the Moving Beyond program designed to provide comprehensive support and resources for cancer survivors. This program helps you navigate the complexities of post-treatment life and manage cognitive challenges like chemo brain. Moving Beyond works to improve your overall well-being and quality of life through personalized care plans, educational resources and support groups.

You can also learn more about speech and occupational therapy and find a Franciscan Health location near you.

Chemo brain can significantly impact your daily life and make it difficult to remember things, concentrate or perform everyday tasks. It can make you feel frustrated and overwhelmed. But these practical strategies can help you manage these cognitive challenges so that you can feel sharp and ready to tackle recovery and everyday life.