Memory support without smartphones or expensive technology
Paper tools, clocks, timers and simple cues that help you remember for less
Maybe your phone feels like one more thing to manage, or screens have given you headaches since the injury. Maybe money is tight right now.
Whatever the reason, you can build solid memory support out of paper, clocks and a few cheap household items. This guide covers ten low cost tools, how to set up each one and roughly what they cost. It also shows where to borrow tools for free and how to pair them up.
If you do use a phone and want it to feel calmer, our page on phone reminders that do not overwhelm you can help.
Who low tech suits
Plenty of people with brain injuries rely on paper. In a survey of 101 people with memory problems after a brain injury, calendars, wall charts and notebooks were the most used aids [1]. A later survey of 81 people found that about three in four used calendars, lists or diaries, or asked someone to remind them. Only 38 percent used phone reminders [2].
Low tech may suit you best if any of these sound familiar:
- Screens make your symptoms worse. CDC advises cutting back on screen time when it makes concussion symptoms worse [3]. Our page on when reading and screens get hard after a concussion has more.
- You did not use a phone much before your injury. In the first survey, people who used more aids before their injury made better use of aids after it [1]. In the later one, people who used more technology before the injury were more likely to use it afterward [2].
- You like room to write. Some people prefer a paper planner because it has more room to write and they like how it looks [4].
- Vision, hearing, hand problems or cost make a device hard to use. A therapist weighs these when helping you choose an aid [5, 6].
- Other people in your home help you. Everyone can read a wall calendar or whiteboard at a glance.
Low tech also makes a good backup for people who mostly rely on a phone. Batteries die, and phones get lost.
The one gap in paper, and how to close it
A planner holds information well, but it cannot tap you on the shoulder. You have to remember to look at it, and remembering to look may be the very thing that is hard right now.
A small study showed this gap. Twelve people with brain injuries took turns using a paper diary and a calendar that sent alerts. With the alerts, they remembered more of their planned tasks, and their families had to check on them less [7].
You can add that kind of alert without a smartphone:
- A kitchen timer or alarm clock that rings when it is time to look at your planner.
- A watch alarm for one set time each day, such as a medicine time [4].
- A tool placed where you cannot miss it, such as a whiteboard hung on the front door.
- A habit anchor, such as opening your planner each time you sit down to breakfast.
- A person who calls each morning and asks what is on today’s list.
Paper tools that hold the plan
Paper planner or notebook
Choose one planner and use only that one. A layout with the whole week across two facing pages works for most people. A page for each day suits people with lots of appointments or notes.
Tie a pen to it with string and add tabs for the calendar, a to do list, phone numbers and notes. Write things down the moment you hear them. When someone gives you details in conversation, it is fine to ask for a moment so you can write them down. Headway suggests buying time like this while you find your notepad [8].
Coaching helps. In a small study of people with severe brain injuries, those who had nine weeks of notebook training reported fewer everyday memory slips than a comparison group. By six months the difference was no longer clear, so keep supporting the habit over time [9].
Wall calendar
A wall calendar is the household’s shared view of the week. Pick one with big squares and hang it at eye level where you pass often, such as beside the fridge. Give each person their own pen color.
Each night, cross off the day that just ended. Then today is always the first open square. Losing track of the date is one of the memory problems the MSKTC describes after brain injury [10].
Whiteboard
Rehabilitation guidelines list whiteboards among the reminders and supports that help, especially when memory problems are more severe [6]. A “today” board near the door or in the kitchen works well.
Write the day and date at the top. Below that, list the plan with times, who is coming over and anything to take with you. Rewrite it each evening for the next day, and keep the marker on a string so it never wanders off. Family can add to it too. Headway suggests a chart of regular weekly events on a noticeboard, using pictures or photos if they help [8].
Checklists
Checklists help with routines that have several steps and with keeping track of what is done [5, 10]. Good candidates include leaving the house, doing laundry, going to bed and paying monthly bills.
Write five to seven steps in order, with one action per line. Slip the page into a clear sheet protector and tick each step with a dry erase marker, then wipe it clean for tomorrow. Post the list where the routine happens, such as the leaving list on the inside of the front door.
Sticky notes, with rules
Sticky notes are cheap and quick, and Headway lists them among common memory aids [8]. Without a few rules, though, a wall of them fades into the background.
- Put one task on each note.
- Stick it where the task happens, such as a trash night note on the back door.
- Write the date in a corner.
- Throw it away as soon as the task is done.
- Keep only a handful up at a time. When you have more, move the extras into your planner.
Tools that ring or catch your eye
Kitchen timer
Timers help you keep track of time during tasks like cooking [5]. Set one every time you turn on the stove, start the washer or begin a rest break. Choose one with a clip or a magnet so you can take it with you when you leave the room.
Alarm clock, talking clock or day clock
An alarm clock with two or more alarms can cue a morning and an evening look at your planner. Tape a small card next to it that says what each alarm means, such as “7:30 = check the whiteboard.”
A talking clock says the time out loud when you press a button, which helps if your eyesight is poor. A day clock shows the day of the week, the date and whether it is morning or evening in large letters.
Simple watch with alarms
A basic watch alarm can remind you of a set task, such as a medicine time [4]. Some watches vibrate, which helps if you have hearing loss or do not want to disturb others. Keep a note card with the watch that lists what each alarm is for.
Pill organizer or automatic dispenser
You can buy organizers that hold one, two or four weeks of pills, with as many as four sections per day. A pharmacist can help you choose [11]. Automatic dispensers sound an alarm and flash a light at dose times. They run on batteries, someone has to fill them, and you cannot easily take pills out ahead of time for a trip [11]. Our page on safeguards for medicines and daily tasks has more on keeping doses safe.
Visual cues and fixed homes
A memory station is one spot, such as a table by the door, where your keys, wallet and other daily items always live [10]. Headway also suggests labels on cupboards, a message pad beside the home phone and a cord on your reading glasses [8]. Parking in the same place every time saves you from having to recall where the car is [4].
These cues cost little or nothing. In the 2017 survey, leaving things in noticeable places was the most common strategy of all, used by 86 percent [2].
What each tool costs
These rough prices give you a sense of scale. Prices change and vary by store and model, so treat them as a starting point.
Comparison compiled by Safety Behind the Wheel Foundation
Low tech memory tools at a glance
| Tool | Rough cost (U.S., 2026) | Best for | Watch out for |
|---|---|---|---|
| Spiral notebook | $1 to $5 | Notes and lists you carry | Loose notebooks multiply; keep one |
| Paper planner | $8 to $30 | Appointments and weekly plans | Needs an alarm or habit to prompt a look |
| Wall calendar, big squares | $5 to $20 | A shared view for the household | Only works where you pass it daily |
| Whiteboard and markers | $10 to $40 | The plan for today | Rewrite it daily or it goes stale |
| Sticky notes | $2 to $10 | One quick task in the right place | Too many and you stop seeing them |
| Sheet protectors for checklists | $5 to $15 | Reusable step by step lists | Keep a dry erase marker with them |
| Kitchen timer | $5 to $15 | Cooking, laundry, rest breaks | Carry it if you leave the room |
| Alarm clock, two or more alarms | $10 to $30 | Morning and evening cues | Label what each alarm means |
| Talking clock | $10 to $35 | Low vision, nighttime checks | Some voices are hard to hear |
| Day and date clock | $25 to $60 | Knowing the day and time of day | Set it after power cuts |
| Watch with alarms | $15 to $50 | Cues when you are out | Small buttons can be tricky |
| Weekly pill organizer | $3 to $15 | Seeing which doses are left | Someone may need to help fill it |
| Automatic pill dispenser | $40 to $150 or more | Dose alarms at home | Batteries, filling and travel |
These price ranges are rough estimates by Safety Behind the Wheel Foundation. Check current prices before you buy.
Ways to get tools free or for less
Every state and U.S. territory has an assistive technology program funded through the federal Assistive Technology Act. These programs let you try out devices, borrow them for a short time and get used devices that someone else no longer needs. Some also offer loans to help you buy [12].
In 2019, these programs lent out more than 54,000 devices for short periods. Their reuse services passed on 78,412 devices to 57,588 people. Of those people, 87 percent said they could not have afforded the device or found it elsewhere [12]. Many state programs lend devices at no charge, while a few charge small or sliding scale fees [13]. Ask yours about costs and whether it stocks memory aids such as talking clocks or pill dispensers.
Other ways to save:
- Ask your occupational or speech therapist whether they have printable planner pages, checklists or sample tools to try.
- Print free calendar and checklist templates at your public library.
- Turn any printed page into a reusable checklist with a sheet protector.
How to combine tools so they back each other up
Headway notes that most people end up using two or three strategies together, so one can catch what another misses. Finding the right mix takes some trial and error, so go slowly [8]. Some pairings to try:
- If you miss appointments, keep the details in your planner and show the week on the wall calendar. Set an alarm for about 30 minutes before you need to leave, a lead time used in one rehabilitation example [5].
- If you lose things, set up a memory station by the door and label the drawers you use most. Post a leaving the house checklist at eye level.
- If you forget medicines, use a pill organizer and a watch alarm at the dose time. Keep a sheet by the organizer to tick each dose.
- If you lose track of the day, use a day and date clock and a whiteboard you rewrite each evening. Cross off the wall calendar each night.
Checklist from Safety Behind the Wheel Foundation
Set up your low tech kit this week
- Pick the one problem that causes you the most trouble right now
- Choose one tool that holds the information and one that prompts you
- Decide where each tool will live and put it there today
- Set alarms and label what each one is for
- Ask one person to check in with you about the tools for the first two weeks
- After two weeks, keep what you use and drop what you do not
Making the tools stick
Even simple tools have to be learned. A BrainLine guide suggests a helper show you each step and give you lots of practice. Then you check together whether the tool is meeting your goal [5]. Rehabilitation guidelines also say people and their caregivers need training to use memory aids well [6].
With severe memory problems, a family member can write in the planner at first while you practice checking it [5]. Prompts from a relative or friend are normal early on. With time, using the aids tends to become routine [10].
You may worry that leaning on tools will let your memory slide. The MSKTC says outside aids do not weaken memory [10]. In one survey, people who used more memory aids also tended to live more independently. That study could not show which led to which [1].
An occupational therapist or neuropsychologist can tailor these tools to you [8]. Ask for a referral if you are stuck, or if your memory problems make daily life unsafe.
Get medical care right away
if your memory or thinking suddenly gets worse. Sudden confusion, new weakness or numbness, trouble speaking, a seizure, or a severe or worsening headache means call 911 or go to the emergency room right away. See the concussion and TBI red flag checklist for other signs to watch for.
Questions to ask your care team
Question checklist from Safety Behind the Wheel Foundation
- Which one or two low tech tools would help most with my biggest memory problem?
- Could an occupational therapist work with me on using a planner or checklist?
- Do you have printable pages or sample tools I can take home to try?
- Would a whiteboard or day clock help me keep track of the day and date?
- Could a family member come to a session to learn how to support my tools?
- Can you help me contact my state assistive technology program to borrow devices?
- Are any of my symptoms, such as headaches with screens, a reason to avoid phone reminders for now?
Frequently asked questions
What are some examples of low tech memory aids?
Low tech memory aids include paper planners, wall calendars, whiteboards, checklists, sticky notes, kitchen timers, alarm clocks, watches with alarms and pill organizers. Fixed spots for keys and labels on cupboards count too [8, 10]. You can start with tools that cost under $20.
Is a paper planner better than a phone for memory problems?
Neither is better for everyone. Paper suits people who find phones hard to use or whose symptoms get worse with screens [3, 4]. A phone sends its own alerts, so pair paper with a timer, alarm or daily habit that reminds you to look [7].
What kind of clock helps someone with memory loss?
A day clock can help someone who loses track of time. It shows the day, the date and the time of day in large letters. A talking clock helps if eyesight is poor, and an alarm clock with several labeled alarms can cue daily tasks.
Do memory aids make your memory lazy?
No. The MSKTC, a federally funded brain injury information center, says outside memory aids do not weaken memory [10]. They take some of the load off, which can leave more energy for other things.
Can I borrow memory aids or other assistive devices for free?
Often, yes. Every state has an assistive technology program that lets people try out and borrow devices for a short time. These programs also pass on used devices [12]. Many lend at no charge, but some charge small fees, so ask [13].
How do I remember to check my planner?
Link it to an alarm or an existing habit. Set an alarm clock or timer for set check times, or open the planner every time you eat breakfast and dinner. Keeping it in the same spot every day helps too.
The bottom line
Recommendation from Safety Behind the Wheel Foundation
Start with the memory problem that causes you the most trouble. Choose one cheap tool to hold the information and one to prompt you. Put both where you cannot miss them, and practice for two weeks with a helper. Ask your therapist or your state assistive technology program if you want to try something before you buy it.
Related articles
Sources and further reading
- 1Evans JJ, Wilson BA, Needham P, Brentnall S. “Who makes good use of memory aids? Results of a survey of people with acquired brain injury.” Journal of the International Neuropsychological Society, 2003. cambridge.org/…/4EDFD033DE13D01924F726D45D2E…
- 2Jamieson M, Cullen B, McGee-Lennon M, Brewster S, Evans J. “Technological memory aid use by people with acquired brain injury.” Neuropsychological Rehabilitation, 2017 (online 2015). strathprints.strath.ac.uk/54805
- 3Centers for Disease Control and Prevention. “Tips to feel better after a mild traumatic brain injury or concussion.” CDC, 2024. cdc.gov/…/recovery_tips_ENG-508.pdf
- 4Model Systems Knowledge Translation Center. “Low- and no-tech strategies for memory support” (Changes in Memory After TBI podcast). MSKTC, accessed October 2026. msktc.org/…/low-and-no-tech-strategies-m…
- 5Teaching Research Institute, Western Oregon University. “Using external aids to compensate for memory and organizational problems post-TBI.” BrainLine, 2011 (updated 2017). brainline.org/…/using-external-aids-compensa…
- 6Velikonja D, Ponsford J, et al. “INCOG 2.0 guidelines for cognitive rehabilitation following traumatic brain injury, part V: memory.” Journal of Head Trauma Rehabilitation, 2023 (summary in ASHA Evidence Maps). apps.asha.org/…/63979679-1191-ed11-8141-0050…
- 7Headway. “How can we help prospective memory? Google it!” (research summary of McDonald A, Haslam C, Yates P, et al., Neuropsychological Rehabilitation, 2011). Headway, accessed October 2026. headway.org.uk/…/how-can-we-help-prospective-…
- 8Headway, the brain injury association. “How to manage memory problems after brain injury.” Headway, accessed October 2026. headway.org.uk/…/how-to-manage-memory-problem…
- 9Schmitter-Edgecombe M, Fahy J, Whelan J, Long C. “Memory remediation after severe closed head injury: notebook training versus supportive therapy.” Journal of Consulting and Clinical Psychology, 1995. digitalcommons.memphis.edu/…/8201
- 10Hart T, Sander A. “Memory and Traumatic Brain Injury.” Model Systems Knowledge Translation Center (MSKTC), 2016. msktc.org/…/memory-and-traumatic-brain-i…
- 11MedlinePlus, National Library of Medicine. “Keeping your medicines organized.” National Institutes of Health, 2026. medlineplus.gov/…/000600.htm
- 12Administration for Community Living. “FY 2019 report to Congress on the Assistive Technology Act.” U.S. Department of Health and Human Services, 2025. acl.gov/…/FY%202019%20Assistive%20Tech…
- 13Center for Assistive Technology Act Data Assistance (CATADA). “State program information.” CATADA, accessed October 2026. catada.info/state
This article reflects the safety priorities of cognitive rehabilitation and brain injury rehabilitation. It is general education, not medical advice. Check with your care team and official sources about your own situation. Reviewed October 2026.
Special thanks to our contributors
We appreciate the professionals, experts, and community members who share their knowledge and perspectives to help make this resource better. Your insights are always welcome and appreciated.
Have professional expertise, firsthand experience, or a perspective that could make this resource better?
We welcome your input. Your knowledge and experience can help us make this resource more useful, accurate, and meaningful to the people who rely on it.
Thank you. Your contribution is on its way.
We’re grateful you took the time to share your knowledge with us. Our team reviews every contribution with care. If it helps improve this resource, we’ll update the page and recognize you the way you chose.
Keep learning
Safe Driving Resource Center
Guides, self-checks and articles for drivers, parents of new drivers, and families recovering after a crash.
