Memory Grid with 4 Principles: A Useful Method for Your Mental Health

Memory Grid is a helpful tool that anyone can use to improve their cognitive skills. From students looking for an edge in academic performance to adults trying to keep up with their kids’ new slang words, this technique has something for everyone. The basic idea behind Memory Grid is visualizing old memories in one section of the grid while imagining future memories in another section of the grid so that you have two different perspectives of time available at once.


The process for creating a memory grid involves:

(1) Find a memory that is important to you. It does not have to be a traumatic memory, it could be any powerful memory, however short or long that may be. You could choose a single moment in time or a period of your life that is important to you.

Can everyone do memory grid with ease?

No. Experts in psychology suggest when it comes to doing a memory grid, not every person is the same when comes to their brain patterns. 

(2) Identify a set of colors that encapsulate the memory. You could choose colors based on their emotional meanings or based on the images you recall from the memory.

(3) Choose a medium to create the grid with, whether it’s acrylic paint, watercolor, colored pencil, etc.

(4) Create your grid! It’s up to you to decide the layout of the grid itself and the sizes of each of the colored boxes.

memory grid
@miratherapeutics

Memory Grids You Can Be Based on Your Choosing

Creating a this type of grid can be a useful art therapy technique that can help you to visualize your memories without having to describe them verbally. While we don’t recommend creating a memory grid from a traumatic memory outside of a therapy session, this exercise can be used based on any memory of your choosing. Send us pictures if you create any memory grids of your own!

Find more about other methods that could help your mental health here.

Last Updated on March 12, 2022 by Lucas Berg

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Marilyn Walker

I am studying in Florida about Dialectic Behavioral Therapy and Cognitive Behavioral Therapy. I'm doing research on Neuro-Emotional Technique (NET), Cognitive psychology, Metacognitive Therapy.
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