i think i have a really bad memory. what should i do?

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Exercise may help; at least with longterm function, you'll have less decline possibly. Maybe.

Supposedly short term memory is the one you can train and improve, unlike long term which is less "plastic."

Me too, but I randomly remember the most obscure things. I'm particularily bad with arguments -- yesterday I was having an argument and said something, they replied, and then I forget what I had just said, my mind just went completely blank and I couldn't continue my argument further, I only remembered their reply to whatever I had said. I thought about what I might have said for about 30 seconds before I had to tell them I forgot.

It comes and goes, but my short term memory on the whole seems to be unreliable.