How To Improve Your Memory
How To Improve Your Memory
How To Improve Your Memory
A strong memory depends on the health and vitality of your brain. Whether you're a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.
Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously.
When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and ask, Whats funny?
Spend time with fun, playful people. These are people who laugh easilyboth at themselves and at lifes absurditiesand who routinely find the humor in everyday events. Their playful point of view and laughter are contagious.
Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your family or friends having fun.
Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing.
Get your omega-3s. More and more evidence indicates that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold water fatty fish such as salmon, tuna, halibut, trout, mackerel, sardines, and herring. In addition to boosting brainpower, eating fish may also lower your risk of developing Alzheimers disease. If youre not a fan of seafood, consider non-fish sources of omega-3s such as walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.
Limit calories and saturated fat. Research shows that diets high in saturated fat (from sources such as red meat, whole milk, butter, cheese, sour cream, and ice cream) increase your risk of dementia and impair concentration and memory. Eating too many calories in later
life can also increase your risk of cognitive impairment. Talk to your doctor or dietician about developing ahealthy eating plan.
Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Colorful fruits and vegetables are particularly good antioxidant "superfood" sources. Try leafy green vegetables such as spinach, broccoli, romaine lettuce, Swiss chard, and arugula, and fruit such as bananas, apricots, mangoes, cantaloupe, and watermelon.
Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
Drink wine (or grape juice) in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation (around 1 glass a day for women; 2 for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimers disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.
The brain exercising activity you choose can be virtually anything, so long as it meets the following three criteria: 1. Its new. No matter how intellectually demanding the activity, if its something youre already good at, its not a good brain exercise. The activity needs to be something thats unfamiliar and out of your comfort zone. 2. Its challenging. Anything that takes some mental effort and expands your knowledge will work. Examples include learning a new language, instrument, or sport, or tackling a challenging crossword or Sudoku puzzle. 3. Its fun. Physical and emotional enjoyment is important in the brains learning process. The more interested and engaged you are in the activity, the more likely youll be to continue doing it and the greater the benefits youll experience. The activity should be challenging, yes, it should also be something that is fun and enjoyable to you. Make an activity more pleasurable by appealing to your sensesplaying music while you do it, or rewarding yourself afterwards with a favorite treat, for example.
Mnemonic device
Visual image Associate a visual image with a word or name to help you remember them better. Positive, pleasant images that are vivid, colorful, and three-dimensional will be easier to remember. Acrostic (or sentence) - Make up a sentence in which the first letter of each word is part of or represents the initial of what you want to remember. Acronym An acronym is a word that is made up by taking the first letters of all the key words or ideas you need to remember and creating a new word out of them. Rhymes and alliteration - Rhymes, alliteration (a
Example
To remember the name Rosa Parks and what shes known for, picture a woman sitting on a park bench surrounded by roses, waiting as her bus pulls up. The sentence Every good boy does fine to memorize the lines of the treble clef, representing the notes E, G, B, D, and F.
The word HOMES to remember the names of the Great Lakes: Huron, Ontario, Michigan, Erie, and Superior.
Mnemonic device
repeating sound or syllable), and even jokes are a memorable way to remember more mundane facts and figures. Chunking Chunking breaks a long list of numbers or other types of information into smaller, more manageable chunks. Method of loci Imagine placing the items you want to remember along a route you know well or in specific locations in a familiar room or building.
Example
June, and November to remember the months of the year with only 30 days in them.
Remembering a 10-digit phone number by breaking it down into three sets of numbers: 555867-5309 (as opposed to5558675309). For a shopping list, imagine bananas in the entryway to your home, a puddle of milk in the middle of the sofa, eggs going up the stairs, and bread on your bed.
Pay attention. You cant remember something if you never learned it, and you cant learn somethingthat is, encode it into your brainif you dont pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into your memory. If youre easily distracted, pick a quiet place where you wont be interrupted.
Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain. Even if youre a visual learner, read out loud what you want to remember. If you can recite it rhythmically, even better.
Relate information to what you already know. Connect new data to information you already remember, whether its new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.
For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words.
Rehearse information youve already learned. Review what youve learned the same day you learn it, and at intervals thereafter. This spaced rehearsal is more effective than cramming, especially for retaining what youve learned.
Category: Brain Hacks, Memorization, Study Help When I was an undergraduate student, I had to take 5 classes in a foreign language to complete my degree. I took classes in Spanish, classical Latin, and ancient Greek to fulfill my requirement and needless to say Im glad thats over with. Ive literally spent hundreds of hours memorizing verb conjugations. And Ive probably killed many trees with all the note cards Ive used up. The more I memorized, the easier it became not because I was getting smarter but simply because my brain was used to memorizing a lot of information every single day. Pretty soon I was able to memorize stacks of vocabulary cards very quickly. It just took practice, and anyone can do it. Here are some of the strategies I used to help me memorize my vocabulary terms and conjugation rules quickly: Make Creative Associations When I was memorizing a new word or grammar rule, I tried to develop a fun way to make it stick. The more outlandish the association, the better it would stick. For example, lets say that I had to remember that word domus is Latin for home. I would simply imagine a huge dome hanging over moose. (The classical Latin pronunciation sounds like Dome -oose.) That association would help me remember the word easily. I know this sound simplistic, but it really works. I would sometimes draw out fun associations on the back of my vocabulary note cards to really make these bizarre associations remembered. Break-up Your Study Time Our brains tend to remember less the longer we study. Thats why its often easier for us to remember the beginning and end of a lecture than all the details in between. So I found that by studying in short one hour stints helped me remember more. Everyone is different, so find out what amount of study time is perfect for you. You might find that you can memorize more in three one-hour sessions than one four-hour session. Use Your Mind and Body Sitting at a desk staring at some grammar rules might work for some people, but I always learned quicker by actively doing something with the information. I would draw association pictures or read my book aloud to help make things more permanent in my mind. I also found that studying note cards while walking around campus was a way to keep myself energized and focused. Repeat What You Need to Know One way to help something stick in your mind is to recite it to yourself. Read it aloud to yourself and then read it again. The key here is to saturate your mind with the content in every way possible. One fun way to do this is to imagine your vocabulary cards or textbook being read by someone you think is funny. Imagine your textbook being read by Jon
Stewart. It will at least keep things a bit more interesting. Reduce the Noise Some people study well listening to music. It really depends on the subject matter. However, if you find yourself drifting off, or focusing on the words of the song, its probably best to dismiss the music for a while. If you enjoy music, listen to some classical music or some other music that helps you focus. You basically want to situate yourself in a place with the least amount of noise interference. Stay Positive (if possible) Youll remember far more information about a subject if you try to find it interesting. If you think the topic is boring and useless, than youre going to make memorization that much harder. Look for some sort of connection on how the subject you need to learn about fits in with your life. Study When Youre Most Productive Everyone has their best study time, and often its during the daytime. Theres just something about memorizing and studying when its daytime that ca n keep you more motivated and more focused. I find that Im most productive during the early morning. I often go to a coffee shop around 6:30 a.m. and just drink coffee while I write and study. Find your best time to study and keep on that schedule. It will do wonders for your memory power.