I have a terrible memory. what can i do to improve my memory?

Use it or Lose it: You'll see ads for ginkgo biloba and other herbal remedies, but i've never seen good, double-blind studies that show efficacy from those products. Avoid alcohol and substances, of course; excercise and sleep well; and think, think, think. The more you use your mind, the better it will work. Read; play chess; do crossword puzzles-- less passive stuff like tv, and more active tasks.

Wellness Visit: I would start with a wellness medical visit with your healthcare provider to at least check basic blood work and review your overall current health - both physical and mental health. There are many causes of poor memory and so evaluation would be very useful. Proper nutrition, sleep, exercise, and hobbies for pleasure are important. Could also be thyroid, anemia, virus, anxiety, depression, etc.