Improve Memory: Cultivate the Right Habits to A Good Memory

October 15, 2020 1227

“I always blank out important information during exams!! I just wish that my memory is better. Are there ways to improve memory?”

Many people have occasional lapses in memory such as misplacing the car key. While it is not uncommon, it can be frustrating to have a bad memory sometimes. Fortunately, our brain capacity can change and grow neural connections each day. The concept is known as neuroplasticity. In order to take full advantage of neuroplasticity, we need exercise our brain and take care of the body. Want to improve memory? Here are some tips how.

12 Tips To Improve Memory

1. Train your brain

Like your muscles, the brain needs regular workout to stay healthy. Indeed, the more you use it, the stronger it gets. That is why you will need to keep you brain active and challenged. Learning something is a good way to boost and improve memory. For instance, you can try to learn a new musical instrument, a new language, a new activity such as dance or even a new game. Keep on challenging yourself.

2. Repeat, Repeat, Repeat

There is a reason why we need to revise what we’ve learnt. Repetition reinforces the connection between neurons. For instance, when you meet someone for the first time, don’t just say “Nice to meet you”, instead say “”Nice to meet you, Ali”. Repeat what you’ve learnt. Write it down or read it aloud. It is even better if you can retrieve the information without looking at it.

3. Avoid Cramming

Studying regularly is better than trying to swallow all the information at one go. On the whole, studying regularly and over several sessions gives you time to process and digest the information.

4. Group and Organise

Many animals, including humans have superb ability in remembering places and not get lost in nature. Indeed, by organising our information, we are essentially activating our “spatial memory” capability. An ancient memory technique, called The Roman Room Technique, employs this concept. The practitioner, be it an orator, a philosopher, or a rhetor, will organise all the information that he would like to remember carefully, and store them into different rooms, along different hallways on different floors. He can then easily recall all the information stored in that specific room.

Applying this technique, by organising information into smaller chunks, onto distinct pieces of sticky notes, mapped out nicely in straight lines, be it rows, or columns, just like hallway, and giving each sticky note distinct names or room numbers. Voila! You have just set up your own Memory Palace. Similarly, if you are to remember a phone number, by breaking them down into groups of 4 digits and giving those groups a sequence, you are actively relating abstract memories with your superb spatial memories!

5. Use Mnemonics

Mnemonic is often used by student to remember information. To illustrate, you can use a song, rhyme, or funny term to help remember a specific information. Be creative! For example, you can quickly remember first aid for asthma by using mnemonic ASTHMA – Assess, Sit, Treat, Help, Monitor, All OK!

6. Invoke All Your Senses

The more senses you use when learning something, the better you will remember it. In fact, many people benefit from relating what they learn to many senses like smell, taste, sound, colour and texture. This works with imagination too. As an example, you’re given the task to remember a password of “#5b6D”. These are abstract numbers, alphabets and symbols which does not invoke much senses and emotions. You may try to imagine a very big hash (#) brown. He is such a good match with his beloved wife (five) – smoky hot Mrs. Bacon (b)! Both of them enjoy each other company so much that they can sit (six) quietly together on the deck (d) for the entire day. Because of that, Mr. Hash Brown extends the deck. He want it to be as big (capital D) as their love!

7. Use The Brain more, Google, GPS & Calculators Less

It is true that modern technology has made our life easier, but it also has made us “mentally lazy”. So, next time before you turn to Google or GPS, make an effort to retrieve the information with your brain. Try doing mental sums in your head instead of punching the calculator! Your brain will thank you for that.

8. Have Enough Sleep

Sufficient sleep has been associated with better memory. Sleep helps strengthening your short-term memory and turn them into long term memories. On the other hand, sleep deprivation can cause cognitive impairments. Also, try avoiding bright screens before bed. The blue light emitted from cell phone inhibits the production of melatonin, a chemical that control your sleep cycle. So, turn off your gadgets and get a good night sleep!

Photo by dreamer of the planet from Flickr

9. Eat a Memory Boosting Diet

A healthy diet can boost your memory. Avoid food that is high in sugar and calories. Instead, opt for anti-inflammatory food such as berries and vegetables that are good for your brain. Example of vegetables are broccoli, cabbage, and dark leafy vegetables. Food that is high in omega 3 fatty acids such as fish and fish oil supplements are another good option to help you remember better.

10. Adopt An Active Lifestyle

Exercise is good for your whole body, including your brain and to improve memory. Regular exercise improves the production of neuro-protective protein and the development of neurons, helping you to remember better.

11. Practise Meditation

Not only is mindful meditation soothing and relaxing, it is also beneficial to us in many ways, including reduction of stress, lowering of blood pressure, and even improving the memory. It reduces the markers of brain degeneration and increases brain plasticity keeping it healthy.

12. Reduce Stress

Your body releases stress hormone like cortisol when you are stressed, which can impair the brain’s long- term memory.

Photo by khoa tran from Flickr

Conclusion

Memory is a skill which can be improved with practice and good habits. Moreover, there are many simple and fun practices to boost and improve memory. So, try adding a few of these tips to your daily routine to keep your memory in good condition.