How to remember things?

I have been interested in psychology. In other words, I like to learn how brains function.
This is probably due to my bad memory. I can't remember things. And lately I have been having problems concentrating, often distracted by something else.
For example, I wanted to use my phone to check up some difficult words that I have encountered but I ended up checking whatsapp. After I finished replying whatsapp messages do I realise what I really wanted to do when I reached for my phone.

I have been seeking ways to improve my memory. All of these ring a bell:

1) Force yourself to recall.
2) Don't fall for fluency.
3) Connect the new thing to the old things.
4) Reflect, reflect, reflect.

There is an article on these four points: http://www.businessinsider.sg/strategies-for-remembering-everything-you-learn-2014-8/?utm_content=bufferdcf41&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer#.VMSDJPmSzYI

Do practice them if you face memory problems like me!