What is procedural memory? Plus, 5 mindful tips to improve it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Your procedural memory is why you just know how to brush your teeth or do a jumping jack — and turns out, you can strengthen it. Here's how, and why, you should try.
Have you ever driven to work and realized when you get there that you don’t really remember the journey? Or sat at a piano after years of not playing, and your fingers somehow know where to go? Procedural memory is the reason you can brush your teeth, tie your shoes, or ride a bike without having to think through every single step — and it’s hard to overstate how helpful it can be.
Procedural memory forms when we repeat a skill so many times that it becomes second nature, freeing up your brain to focus on other things. And the best part is, you can actually work to improve your procedural memory, boosting your ability to learn new skills. Let us explain.
What is procedural memory?
Procedural memory is a type of long-term memory that helps us remember how to do things automatically. It’s responsible for motor skills and habits, like typing on a keyboard, playing an instrument, or driving a car.
When you repeat a task often enough, your brain stores that skill in your procedural memory, so you can perform it smoothly without much conscious thought. It’s part of what psychologists call “implicit memory,” meaning that unlike facts or names, it’s not something you consciously try to recall.
This type of memory is mainly managed by the basal ganglia and cerebellum — parts of the brain that handle movement coordination and habits. Over time, these areas create a strong connection to tasks you’ve practiced, allowing your body to “remember” how to do them, even if you’re not consciously thinking about it.
What are the benefits of procedural memory?
You can save mental energy by turning repeated actions into automatic ones. And while this might seem like a small thing, it can have some big benefits. Having a sharp procedural memory can lead to:
Efficient multitasking: Automating everyday tasks means you can use that time to focus on other things — like listening to a podcast when you drive to work.
Reduced stress: Knowing how to do something automatically, like cooking a familiar recipe, means less stress in remembering every single step. Here are seven more ways to cut your stress.
Skill improvement: Movements in everyday tasks can become more precise and efficient.
Faster learning: Once you know how to do one thing, you can more easily adapt to new—but related—skills. If you know how to type on a keyboard, you can also figure out how to text.
5 examples of procedural memory in daily life
You likely use procedural memory more than you realize…. the whole point is that you don’t have to think about it, right? A few ways you’re probably already using this type of memory are:
Driving: You can take familiar routes without thinking about every little action, like using the turn signal or adjusting the mirror.
Typing: Your fingers just “know” where the letters on a keyboard are, so you can type fast without looking.
Brushing your teeth: You don’t have to think about every movement with the brush.
Tying your shoes: Each loop or twist happens automatically.
Riding a bike: Even after a long break, you can pedal away without needing to re-learn how.
What role does meditation and mindfulness play in long term memory?
Meditation and mindfulness can help improve long-term memory—including procedural memory—by helping you to enhance focus and reducing stress.
When you’re feeling stressed, your body may release hormones like cortisol, which can negatively affect memory formation. Luckily, mindfulness can help calm the mind, lower stress, and support better memory retention, which allows the brain to function more efficiently.
Regular mindfulness practices can also help increase focus and attention, making it easier to absorb and retain new skills. Here are 10 mindful exercises you can try today.
Similarly, meditation can boost brain areas tied to memory, such as the hippocampus. It can also help improve sleep, which is essential for memory consolidation. When you sleep, your brain processes and stores the day’s new information — including skills stored in procedural memory. So by enhancing sleep quality (try these 10 tips to improve your zzz’s), meditation helps your brain solidify what you’ve learned, so you can get better at routine tasks over time.
How to improve your procedural memory: 5 mindful tips to enhance long-term recollection
The good news is that procedural memory comes naturally with practice. But, there are ways to give it a boost. Whether you're hoping to learn new skills or just want to sharpen the ones you already have, here are five tips to enhance your long-term memory.
1. Commit to regular practice
The more you do something, the more likely it is to become automatic. If you consistently practice scales on the guitar, with time it’ll get easier to play without thinking.
No matter what skill you're trying to learn, start small and commit to practicing even a few minutes each day. The more often you repeat an activity, the stronger the brain connections will become, and the better your procedural memory will be.
💙 Explore the power of Commitment in your practices during this Daily Trip session with Jeff Warren.
2. Break tasks into smaller steps
When you’re learning a new skill, break it down into steps and focus on perfecting one part at a time. If you’re learning a new language, you’ll want to learn simple words first, and work your way up to developing conversation skills.
This can make the process less frustrating and help you build your confidence as you improve bit by bit. As each smaller step becomes automatic, the entire task gets easier.
💙 Learn to keep your focus on the (small) task at hand and avoid overwhelm in the Staying on Track session of the Daily Jay.
3. Keep your schedule consistent
Our brains thrive on routine, so try to practice the task at the same time each day or week. If you’re learning to type, set aside time every morning to practice typing.
Even when it feels like you’re not making progress, a routine ensures your brain is hard at work storing the task in your procedural memory. When your brain knows what to expect, this can help strengthen the connections needed to perform the task automatically.
💙 Discover how Building Consistency can benefit a skill you’re developing in this session from the Staying on Track series with Tamara Levitt.
4. Stay present while your learning
When you’re learning a new skill, it can be easy to get distracted or think about other things, which can make it harder for your brain to absorb the task. By practicing mindfulness—focusing on the here and now—you can help your brain fully engage with what you're doing, which can help strengthen the memory pathways you're building.
So, if you’re learning to cook, focus entirely on how it feels to chop the vegetables and the sound the knife makes when it hits the cutting board. This type of awareness can help your brain better encode the movements into procedural memory. This can also reduce frustration and help you enjoy the process more.
💙 Explore a technique that can help you practice Mindfulness in Daily Life in this meditation from Shinzen Young.
5. Get plenty of (quality) rest
Sleep is essential for helping your brain store what you’ve learned in long-term memory. When you practice a task during the day, your brain continues to work on it while you sleep, strengthening the connections needed to perform the skill automatically. Without enough rest, your brain doesn’t have the chance to solidify these memories, which can slow down your progress.
To get the most out of your practice sessions, make sure you’re getting enough quality sleep, especially after practicing a new skill or learning something. This can give your brain the time it needs to process the information and store it in your procedural memory, making it easier to perform the task the next day.
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Procedural memory FAQs
How does procedural memory differ from other types of memory?
Procedural memory is different from other types of memory because it’s not about what you know, but how you do things. It helps you remember skills that you’ve learned over time, like riding a bike or tying your shoes. This type of memory works automatically — once you’ve practiced enough, your body just does it. It’s part of what we call “implicit memory,” meaning it’s unconscious and works in the background.
Other types of memory, like declarative memory (also called explicit memory), involve remembering facts or events — like recalling your friend’s birthday or what you had for lunch yesterday. Unlike procedural memory, declarative memory requires conscious effort — you actively think about the information to recall it. Procedural memory, on the other hand, allows you to perform tasks smoothly and without much thought once they’re stored.
What are examples of procedural memory?
Procedural memory shows up in many areas of your daily life. Here are a few of the most common.
Driving a car: You don’t have to think about every action, like pressing the brake or turning the wheel.
Typing on a keyboard: Your fingers know where the keys are without you having to look at them.
Riding a bike: Even if you haven’t ridden in years, your body remembers the balance and movements needed to pedal, turn, and stop.
Brushing your teeth: You follow the same routine every day without thinking about each movement.
Playing an instrument: Your fingers “just know” how to play certain notes and chords without you having to think about each one.
What factors can negatively impact procedural memory?
Several factors can negatively affect procedural memory, making it harder for you to learn new skills or recall ones you’ve already mastered.
Aging: As we get older, changes in the brain can slow down the ability to form and recall procedural memories. Tasks may take longer to learn and feel automatic.
Lack of practice: If you don’t use a skill for a long time, your procedural memory may weaken, and you’ll need to practice again to stop feeling rusty.
Sleep deprivation: Without enough rest, it’s harder for your brain to solidify procedural memories.
Stress: Hormones like cortisol can interfere with memory function, making it harder to focus and learn new tasks.
Certain medical conditions: Parkinson’s disease, Alzheimer’s, and other neurological conditions can damage the brain regions responsible for procedural memory, making it more difficult to perform automatic tasks.
Can procedural memory be improved at any age?
Procedural memory can be improved at any age. While learning new skills might take longer as you get older, your brain can adapt and form new connections throughout your life. With regular practice and effort, you can still strengthen your procedural memory, whether you’re learning a new instrument at 30 or picking up a new sport at 60. Consistency and repetition are key — so don’t give up, even if it feels slow at first!
What are common disorders that affect procedural memory?
Several medical conditions can affect procedural memory by damaging the brain areas responsible for controlling automatic movements and habits.
If you or someone you know is affected by these conditions, working with healthcare professionals to find therapeutic approaches, such as physical therapy or cognitive training, can help improve memory and restore some abilities.
Parkinson’s disease: This condition affects the basal ganglia, a part of the brain that plays a major role in procedural memory. People with Parkinson’s may have difficulty with tasks that were once automatic, such as walking or writing.
Alzheimer’s disease: While Alzheimer’s primarily affects declarative memory (remembering facts and events), it can also impact procedural memory in the later stages of the disease. This can make it harder to perform familiar tasks like cooking or dressing.
Huntington’s disease: This genetic disorder affects movement and can lead to difficulties in performing tasks stored in procedural memory, such as buttoning a shirt or using utensils.
Stroke: Depending on which part of the brain is affected, a stroke can make it hard to perform tasks that used to feel automatic, like speaking or walking.
How does procedural memory relate to muscle memory?
Muscle memory is actually a form of procedural memory. It’s the part of your brain responsible for storing and recalling motor skills. When you learn to ride a bike, your muscles remember how to balance and pedal because your brain has stored that information in your procedural memory.
When you’ve practiced a movement enough times, your muscles remember how to perform it without needing your brain to actively guide each step. This can make it easier and faster to perform the task, even if you haven’t done it in years.
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