How often do you notice the little things around you? The scent of fresh bread drifting from a bakery, the way shadows stretch across the pavement in late afternoon, or the hum of a ceiling fan as you sit in a waiting room. More often than not, our attention skips over these details. Daily pressures, phone notifications, and endless multitasking keep our minds elsewhere.
But what Harvard Health Publishing says is that paying attention to these seemingly small moments matters more than you might think, especially as memory and concentration naturally change with age.
"Attention is the most crucial factor when it comes to memory. What you pay attention to is what you remember," says Dr. Andrew Budson, lecturer in neurology at Harvard Medical School and co-author of Why We Forget and How to Remember Better.
What is mindfulness?
Mindfulness is the practice of paying close attention to the present moment. It's about observing sights, sounds, smells, textures, thoughts, and feelings without judgment or analysis.
This simple shift in focus can spark the body's relaxation response, lowering levels of stress hormones like cortisol and adrenaline. As stress melts away, so do the distractions it causes. Breathing slows, heart rate steadies, and the brain can devote its energy to noticing and remembering.
"When adrenaline puts you in a fight-or-flight state, it helps you remember what's causing stress, but at the expense of everything else," Dr. Budson notes. "By reducing stress, the mind can focus attention on what you want or need to remember."
Why mindfulness supports memory
Mindfulness helps train the brain to notice details, which strengthens memory. This means being more likely to recall a colleague's name, a doctor's appointment, or something you've just read.
Research backs up these benefits. A 2021 study of adults over 60 found that those who practised mindfulness for six months showed stronger attention skills and brain changes linked to better information processing.
Why it matters as we age
With age, the brain naturally changes. Older neurons become less adept at absorbing new information but more skilled at storing long-term knowledge. Small injuries accumulated over time, from minor strokes, mild head trauma, or even pollution, can also subtly weaken areas of the brain that control attention and memory.
Mindfulness can help counter these shifts, allowing people to make the most of the intellect, creativity, and wisdom that continue to grow with age.
How to practice mindfulness
The beauty of mindfulness is its simplicity. You don't need special equipment, memberships, or long hours. Here are easy ways to get started:
Sit and breathe: Find a quiet spot, close your eyes, and focus on your breath. Notice sounds, sensations, and thoughts as they pass by, without clinging to them.
Mindful walking: As you walk, pay attention to the ground beneath your feet, the air on your skin, and the details of your surroundings — from the texture of tree bark to the rhythm of birdsong.
Mindful eating: Slow down and savour every bite, noticing flavours, textures, and aromas.
Everyday awareness: Even simple tasks like washing dishes or folding clothes can become mindfulness exercises. Notice the feel of the water, the weight of the fabric, or the light in the room.
Moments with loved ones can also be transformed by mindfulness: watching your grandchild's smile, the sparkle in his eyes, or the way his hair glimmers in sunlight.
The bottom line
Mindfulness is not about striving for silence or perfection. It's about noticing, really noticing, the life unfolding around you. This simple habit can sharpen attention, improve memory, and reduce stress, helping you feel more present in every moment.
Your brain may be ageing, but it remains powerful and adaptable. By practising mindfulness, you can nurture its strengths and continue to learn, remember, and thrive.
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