15 tips to improve your memory
Wednesday, October 22, 2008
Everyone can take steps to improve their memory, and with time and practice most people can gain the ability to memorize seemingly impossible amounts of
information. Whether you want to win the World Memory Championships, ace
your history test, or simply remember where you put your keys, this article
can get you started. Scientists believe that exercising your brain can
create a ‘cognitive reserve’ that will help you stay sharp as you age.
1. Convince yourself that you do have a good memory that will improve.
Too many people get stuck here and convince themselves that their
memory is bad, that they are just not good with names, that numbers just
slip out of their minds for some reason. Erase those thoughts and vow to
improve your memory. Commit yourself to the task and bask in your
achievements ? it’s hard to keep motivated if you beat yourself down every
time you make a little bit of progress.
2. Keep your brain active.
The brain is not a muscle, but regularly “exercising” the brain
actually does keep it growing and spurs the development of new nerve
connections that can help improve memory. By developing new mental
skills? especially complex ones such as learning a new language or learning
to play a new musical instrument? and challenging your brain with puzzles and
games you can keep your brain active and improve its physiological
functioning.
3. Exercise daily.
Regular aerobic exercise improves circulation and efficiency
throughout the body, including in the brain, and can help ward off the
memory loss that comes with aging. Exercise also makes you more alert and
relaxed, and can thereby improve your memory uptake, allowing you to take
better mental “pictures.”
Chronic stress, although it does not physically damage the brain, can
make remembering much more difficult. Even temporary stresses can make it
more difficult to effectively focus on concepts and observe things. Try to
relax, regularly practice yoga or other stretching exercises, and see a
doctor if you have severe chronic stress.
5. Eat well and eat right.
There are a lot of herbal supplements on the market that claim to
improve memory, but none have yet been shown to be effective in clinical
tests (although small studies have shown some promising results for ginkgo
biloba and phosphatidylserine) . A healthy diet, however, contributes to a
healthy brain, and foods containing antioxidants? broccoli, blueberries,
spinach, and berries, for example?and Omega-3 fatty acids appear to promote
healthy brain functioning. Feed your brain with such supplements as Thiamine
Vitamin E, Niacin and Vitamin B-6. Grazing, eating 5 or 6 small meals
throughout the day instead of 3 large meals, also seems to improve mental
functioning (including memory) by limiting dips in blood sugar, which may
negatively affect the brain.
6. Take better pictures.
Often we forget things not because our memory is bad, but rather
because our observational skills need work. One common situation where this
occurs (and which almost everyone can relate to) is meeting new people.
Often we don’t really learn people’s names at first because we aren’t really
concentrating on remembering them. You’ll find that if you make a conscious
effort to remember such things, you’ll do much better. One way to train
yourself to be more observant is to look at an unfamiliar photograph for a
few seconds and then turn the photograph over and describe or write down as
many details as you can about the photograph. Try closing your eyes and
picturing the photo in your mind. Use a new photograph each time you try
this exercise, and with regular practice you will find you’re able to
remember more details with even shorter glimpses of the photos.
7. Give yourself time to form a memory.
Memories are very fragile in the short-term, and distractions can make
you quickly forget something as simple as a phone number. The key to avoid
losing memories before you can even form them is to be able to focus on the
thing to be remembered for a while without thinking about other things, so
when you’re trying to remember something, avoid distractions and complicated
tasks for a few minutes.
8. Create vivid, memorable images.
You remember information more easily if you can visualize it. If you
want to associate a child with a book, try not to visualize the child
reading the book ? that’s too simple and forgettable. Instead, come up with
something more jarring, something that sticks, like the book chasing the
child, or the child eating the book. It’s your mind ? make the images as
shocking and emotional as possible to keep the associations strong.
9. Repeat things you need to learn.
The more times you hear, see, or think about something, the more
surely you’ll remember it, right? It’s a no-brainer. When you want to
remember something, be it your new coworker’s name or your best friend’s
birthday, repeat it, either out loud or silently. Try writing it down; think
about it.
10. Group things you need to remember.
Random lists of things (a shopping list, for example) can be
especially difficult to remember. To make it easier, try categorizing the
individual things from the list. If you can remember that, among other
things, you wanted to buy four different kinds of vegetables, you’ll find it
easier to remember all four.
11. Organize your life.
Keep items that you frequently need, such as keys and eyeglasses, in
the same place every time. Use an electronic organizer or daily planner to
keep track of appointments, due dates for bills, and other tasks. Keep phone
numbers and addresses in an address book or enter them into your computer or
cell phone. Improved organization can help free up your powers of
concentration so that you can remember less routine things. Even if being
organized doesn’t improve your memory, you’ll receive a lot of the same
benefits (i.e. you won’t have to search for your keys anymore).
12. Try meditation.
Research now suggests that people who regularly practice “mindfulness” meditation are able to focus better and may have better memories.
Mindfulness (also known as awareness or insight meditation) is the type
commonly practiced in Western countries and is easy to learn. Studies at
Massachusetts General Hospital show that regular meditation thickens the
cerebral cortex in the brain by increasing the blood flow to that region.
Some researchers believe this can enhance attention span, focus, and memory.
13. Sleep well.
The amount of sleep we get affects the brain’s ability to recall
recently learned information. Getting a good night’s sleep ? a minimum of
seven hours a night ? may improve your short-term memory and long-term
relational memory, according to recent studies conducted at the Harvard
Medical School.
14. Build your memorization arsenal.
Learn pegs, memory palaces, and the Dominic System. These techniques
form the foundation for mnemonic techniques, and will visibly improve your
memory.
15. Venture out and learn from your mistakes.
Thanks to Tina Krause for these tips…
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