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Don’t Forget These Memory-Boosting and Enhanced-Learning Tips
Is it possible to improve one’s memory? Many of us wish our memory were a little better when we forget where we put our keys, or draw a blank during an important test. Fortunately, there are numerous ways to improve your memory. However, with so many life hacks to remember, how can you keep track of them all? Using a reminder system can be advantageous. Setting up an online calendar with reminders sent to your phone will help you keep track of your appointments and meetings. Making daily to-do lists can also help you remember important tasks. But what about all the vital information you need to commit to long-term memory in the first place?
A strong memory is dependent on your brain’s health and vitality. There are many things you can do to improve your memory and mental performance, whether you’re a student studying for finals, a working professional looking to stay mentally sharp, or an older person looking to preserve and improve your gray matter as you age. These pointers will show you how.
Exercise
Physical activity improves blood flow throughout the body, including the brain, which can aid memory retention. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes per week of moderate aerobic activity, or 75 minutes per week of vigorous exercise, such as jogging, spread out over the week. If you don’t have enough time for a full workout, take a few 10-minute walks throughout the day.
Diversify
Memory strength is similar to muscular strength: the more you use your muscles, the more powerful they become. But you can’t expect to get stronger by lifting the same weight daily. Instead, you’ll need to keep your brain stimulated at all times. Learning a new skill is a great way to improve your brain’s memory capacity. There are numerous new skills you can learn, but the most important thing is to find something that brings you out of your comfort zone and demands your undivided attention.
Diet
Too much added sugar consumption has been linked to various health problems and chronic diseases, including cognitive decline. A high-sugar diet has been linked to poor memory and decreased brain volume, particularly in the area of the brain responsible for short-term memory storage. For example, one study of over 4,000 people discovered that those who consumed more sugary beverages, such as soda, had lower total brain volumes and poorer memories than those who consumed less sugar.
Spaced repetition
Another well-known memory fact is that the more you reinforce something, the easier it is for your brain to recall it. The spaced repetition method can help with this. When studying, the simplest way to use this memory method is via flashcards. Divide the flashcards into three bundles and look through them. If you remember something clearly, put it in the ‘Easy’ pile; you won’t have to review those flashcards for another week or two. If you have a moderate memory of something, put it in the ‘Medium’ pile and return to it after a few hours, or a day. And if you can’t remember anything, put it all in the ‘Hard’ pile and study it again within the next 10 minutes.
Styles
While most people prefer to learn by watching, listening, or doing, mixing your learning and remembering styles can result in a more rounded experience. For example, when listening to a presentation, try drawing pictures, talking things through with a friend to check your understanding, or challenging yourself to volunteer for an activity first.
Meditation
Mindfulness meditation has been found to enhance memory function. According to numerous studies, meditation improves brain function, reduces markers of brain degeneration, and improves both working and long-term memory. Researchers who examined the brains of people who had meditated regularly and those who did not found that meditating regularly may cause long-term changes in the brain, such as increased brain plasticity, which aids brain health.
