Tips to Improve your Memory
Published time : 08/11/2022 14:53
As you age, your memory can take a hit. It is important to keep it in tip-top shape so that you can do everything from remembering names to going grocery shopping without having to ask for help. Here are some tips from experts on how to improve your memory:
Exercise is an excellent way to improve your memory and concentration. Memory and physical wellness are linked to each other in many ways and need to be worked upon in a balanced way. Physical exercises also help you sleep better, reduce stress, and feel more energized.
Here are some tips for getting the most out of your workouts:
- Start slowly— do not go from zero activity to heavy lifting in one day! Take the stairs instead of taking a lift or escalator; walk instead of driving; bike or use public transportation instead of driving alone (if possible).
- If you are new to exercise, start with something manageable like walking 10 minutes per day at first. As soon as it feels easy enough for you, add another five minutes each week until your goal amount.
First thing is to eat healthy. Keep a balanced diet. You can add lots of fruits and vegetables to your diet. Stay away from processed foods, junk food, and sugary drinks.
Mainly avoid caffeine if you are sensitive to it; this includes coffee and tea as well as chocolate or other sugary products with caffeine in them. You should also avoid alcohol if you are an adult because it can cause memory problems.
Get a good night's sleep
Getting a good night's sleep is important for your memory, learning, and creativity. Sleep deprivation can cause memory problems, which are often seen in people with poor sleep habits. Sleep is also important for immune system health, heart health, and brain health—all of which will help you stay sharp!
If you are struggling to remember where you put something or who said what at work today (or yesterday), try these tips:
- Ensure that your bedroom is dark and quiet before going to bed each night (and keep it that way). You should be able to fall asleep within 15 minutes of lying down without any distractions from electronics or family members nearby.
- Avoid caffeine in the afternoon because it might disrupt your ability to fall asleep later into the evening.
- Try eating protein-rich foods before bedtime so that they will stay in your stomach longer throughout the evening. It helps digestion during morning hours when most people wake up refreshed without any brain fog.
- Try eating protein-rich foods in the evening so that they will stay in your stomach longer through the evening. This helps avoid bingeing late at night. In the morning you will wake up feeling refreshed with a clear mind, without any brain fog.
- If possible, get away from bright lights such as computer screens by turning off all screens around one hour before bedtime. Create a bedtime routine to get a full night’s rest.
Build a habit of writing down what you are learning. Keep a journal and write your goals and dreams. It is necessary for your tasks to be in order, to write a list of things that need to be done. You can also write notes from meetings or classes, so you can review them later when it is more convenient for you.
We've all been there: you're reading an article, watching a video, and listening to music on Spotify at the same time. You might think that this is just fine—but the truth is that multitasking is not good for your memory and productivity. It can negatively affect your stress levels and even cause health issues in some cases!
Try to keep only one task at hand because once you start focusing on something else it becomes hard to complete the original task owing to distractions from other things going on in your head.
Practice memory techniques
- Use mnemonic devices.
- Make a memory palace.
- Use the Loci method.
- Use a peg list to remember something, or just ensure you have one handy always! You can even make one by hand if you would like!
Want to know more about these methods? Let us know in the comments, and we'll create separate blogs on these topics. Amrut Jadhav has created a detailed course that teaches you about the different memory techniques as well - check out Brain 2.0 on Peak Brain Performance for more details.
Studying Tips for Students
Cramming is a bad idea. It is better to space out studying over time, rather than cramming in one sitting.
- How do you space out studying? You can use something like the Pomodoro Technique or the GTD system (aka "Get Things Done"), but for this blog, we'll focus on just one method: spaced repetition technique. Spaced repetition technique allows you to study lists of words or sentences that are spaced apart by seconds or minutes, which helps build up your memory so that when lessons come around again they'll be easier to remember!
- Studying for tests is different from studying for classes because not enough material is covered during those classes (and if there is any material being covered during those classes it is usually only one topic). What this means is that while most people spend their entire day cramming before taking an exam, we would suggest spacing out your studying into smaller chunks throughout each day instead—and using spaced repetition technique as well!
Eliminate distractions and improve concentration
Next, you will want to eliminate distractions. This can be as simple as turning off your phone and getting rid of any gadgets that might distract you from the task at hand.
Next up is concentration: making sure that all of your attention is focused on one thing at a time and avoiding multitasking. The best way to do this is by trying not to get stressed out when multiple tasks are competing for our attention—try just focusing on one thing at a time until it is done!
Use all your senses when learning something new
Use all your senses when learning something new. Look at the material, listen to it, read it, and write what you learned. This will help you learn better rather than learning by just focusing on one sense alone.
Use your imagination to make learning fun! You can use objects in nature as well as pictures of things that are important or interesting for you now when this activity takes place (like a family photograph album).
Remember, the brain is a wonderful organ, but it cannot do any of this alone. It needs you to be involved and engaged in your learning process. As we have shown here, there are lots of ways to improve your memory - whether it is through exercises or by making sure that you are getting sufficient rest at night. Just remember that there is more than one way to do brain exercises to increase your memory power.
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