Which practice is used to strengthen retrieval processes and mitigate episodic memory decline?

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Retrieval practice strengthens retrieval processes, which is why it helps you remember more reliably over time. When you actively recall information, the memory traces and the cues that lead to them are reinforced, making it easier to access that memory later. This strengthening of the retrieval pathway is especially useful for episodic memory, which involves recalling personal experiences and tends to decline with age or cognitive changes. Spaced retrieval practice—testing yourself at intervals—tends to yield even better long-term recall by repeatedly strengthening those retrieval routes.

It’s not primarily about encoding, the initial learning of information. While testing can have some incidental encoding benefits, the main effect is on how readily you can retrieve information. It also doesn’t cause interference or make recall harder; in fact, it often reduces forgetting by making the memory more accessible and less susceptible to interference over time.