How To Improve Your Memory Right Now: 19 Science-Backed Methods
In this new article you’ll find out how to improve your memory.
Forgetting names? Left your phone in the cab? Forgot your grocery list? The thing is, you aren’t alone. Everyone loses track with time. We feel that as we age, our minds and memories don’t work like they used to while we were young. This is not true and there are various ways by which you can improve your memory power.
The choices we make in our life and whether we use memory boosting techniques in our daily life makes an amazing impact on the overall health of our brain function in addition to memory capability to remember both old in addition to new information.
It is very well known that the way we live in the modern lifestyle, it plays a significant role in contributing to cognitive decline. This is why exposure to chemicals, lack of sleep, poor diet, toxins, stress and much more can really be an enormous problem for your brain to function properly. The opposite side of this is true, that’s, a healthy lifestyle supports the health of your brain and even encourages it to grow new neurons. This process of growing neurons is known as neurogenesis.
You must try out the following 19 tips in order to improve your memory power.
How To Improve Your Memory
1. Memorable Images
Relating a picture to an event or item is an amazing way to improve memory. As they say, a picture is worth a thousand words, and by turning a list of words into images will help you recall things much easier. Visualization and Association, as this process is commonly called, relates to the undeniable fact that most people remember images better than verbal or written information.
An example of Visualization and Association: You need to pick up bread and milk after work. Bread rhymes with bed and so you visualize a cow eating a sandwich in bed. When you stop at the shop you instantly think of the cow chowing down on a sandwich in bed. This in turn, reminds you to buy bread and milk.
This form of memory improvement is based on these 3 basic principles;
- Images are easy to remember
- Images help you focus
- Reviewing your images reinforces your memory
Using the visualization technique is in many ways fun and in time will become second nature to you.
2. Exercise the Body
We all know exercise is nice for our physical condition and wellbeing. In addition, to our physical health, exercise enhances our brain chemicals and protects brain cells. Physical exercise increases oxygen to your brain and can reduce the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease.
Research suggests that physical exercise improves circulation and wards off memory loss that comes with aging. Exercise makes you more alert and relaxed and lets you take better mental pictures. As little as 10 minutes of some form of exercise everyday could greatly improve your memory and make you feel better too. Find an exercise that you enjoy and stick to it frequently. Your body and brain will thank you.
3. Sleep On It
Our society today has become a 24/7 world. It seems there’s so much to do and so little time to get it done. This mindset often results in sleep deprivation. When you’re sleep deprived, your brain can’t operate properly. Many thinking skills such as creativity, problem-solving and important thinking can be compromised because of lack of sleep.
Our brain needs sleep to carry out important mental organization. During deep sleep, the brain generates slow brain waves that carry our memories of the day from short-term storage to long-term storage. Without a good night sleep we may lose important thoughts.
Sleep also helps rejuvenate us and makes us feel better. When we feel better our minds function better. Our bodies will tell us how much sleep we need, so listen and get the sleep you need.
4. Brain-boosting Benefits of Meditation
Meditation has been shown to improve focus and concentration. In addition, it helps with creativity, learning and reasoning. All of which are aids in improving memory. Now don’t think you must sit on a mat for hours to attain success in meditation. Meditation is more about relaxing your brain.
Go sit outside in a park during lunch or simply relax and shut your eyes for a couple of minutes. These are examples of meditation techniques. There are meditation aids like cd’s and music that can even help. Unclutter your mind and improve your memory through meditation.
5. Switch your Breathing Pattern to Slower and Deeper
Everyone breaths and most people don’t really consider it. However, people develop bad breathing habits. Their breathing is commonly very shallow and they don’t exhale long enough to get rid of carbon dioxide. Meditation and yoga are popular because they’re breathing exercises that assist in concentration.
Proper and improper breathing have a significant effect on memory. More oxygen in the blood will boost most mental functions, particularly the memory. By taking deep breaths, an individual will have an overall relaxing effect which benefits memorization.
Deep breathing exercises may seem odd at first but once you get the hang of it, proper breathing will become routine and you won’t even consider it. Accomplishing this easy exercise will benefit you in additional ways than simply memory. Start right now and take a few deep breaths and see if it makes you feel better. I bet it does.
6. Organize your Life
Organization is a crucial component of obtaining a good memory. If you reduce clutter at home or work the results will keep you focused on more important things. Also, consider placing notes in diverse spots to help remind you of things you regularly forget. Bathroom mirror, fridge, and car dashboard are good examples of places to put little reminders.
Smart phones have many organizational aps to aid in memory during a busy day. Organization won’t only help with memory enhancement but will also make you feel good about yourself and all of your stuff.
7. Benefits of Green Tea
Green tea is popular amongst people for its diverse health benefits. In addition to losing weight and lowering of blood cholesterol it’s known to enhance cellular mechanisms inside your brain. It is easily available throughout the world and is probably the most popular beverages today. It helps reduce depression and is known to delay the onset of Alzheimer’s disease.
Green tea contains polyphenols and antioxidants which protect the brain cells from any free radicals. It slows down the ageing of the brain and increases alertness. New benefits of green tea are discovered every day. This is certainly a drink everybody should consume on an everyday basis. Pick up a cup of green tea and help enhance brain.
8. Drink Wine / Grape Juice
You would think that drinking wine blurs your memory or makes you forget, but it can really boost your memory. A study has found that red wine or even grape juice if consumed moderately enhances one’s memory. This is because of the presence of polyphenols in grapes.
Polyphenols are a kind of antioxidant that reduces the risk of Alzheimer’s disease and makes a brain healthier. The red color of wine and the blue pigment in grapes is the result of polyphenols. Next time you buy red wine or grapes go for the darkest one, they will contain the most polyphenols and will provide you with the most brain boosting benefit.
9. Memory Vitamins
There are many vitamins that can benefit your brain. The three leaders in memory aid are; Vitamin Bs, Antioxidants, and Omega Fatty Acids. These have been proven to help in brain power.
B vitamins create a protective shield for brain neurons. They break down homocysteine, an amino acid that’s toxic to nerve cells. These vitamins aid in the production of red blood cells, which carry oxygen to the brain.
Antioxidants like Vitamin C, E, and beta carotene are important vitamins for memory. Antioxidants protect your brain by breaking down free radicals. Free radicals can be found in the bloodstream and impair the functioning of the neurons in your brain. Antioxidants stop damage to the fundamental brain structures and should be taken daily.
Omega Fatty Acids are fat molecules that enhance memory and brain function. The media reports so much about bad fats, but the Omega-3 fatty acids are good fats. These fats help protect the brain. They guard against inflammation and high cholesterol.
Of course, in most instances you want to consult with your doctor, but memory vitamins can enhance brain function.
10. Give your Brain a Workout
Your brain is like a muscle in many ways. Give it a workout and it gets stronger. Mind games are great for the brain. Begin by trying something easy like remembering your grocery list or a few phone numbers. Advance your training by using mind games online, on your phone or in print.
Playing games often will result in a sharper more engaged mind. Play solo or play with family and friends. Along with enhancing your mind you may additionally improve some relationships or find new ones. Giving your brain a workout can be good for you and good for others.
11. Play Video Games
Believe it or not, an amazing way to improve memory and help the mind is to simply play your favourite video games. Let’s face it, video games engage the mind and help keep the memory sharp. Statistics show that 95% of youngsters who play video games are smarter than the kids who don’t play video games. You will find it quite nice to try out a couple of games and see what happens. Playing a video game for just a single hour can help the mind with your memory in many ways. Play with your family and enjoy time together. Just try not to get addicted.
12. Memory Through Association
Another great way to increase memory is through associa on. Associa on is largely linking an idea or thought to something you are already familiar with. If you want to remember a name of somebody you just met, use a funny rhyme. Example; Larry is harry, Cindy is windy, etc. These li le associa ons will kick in the next me you meet the individual. Other techniques like linking where you met the person are also helpful.
Associa on can be used for many memory boos ng areas of your life. To remember a grocery list, picture the different items needed in an uncommon se ng in your mind. Make up a song about the items. You get the idea.
It’s the task of linking memory jol ng items to each other that will enhance recall. Again, practice makes perfect. To develop this skill, do it over and over.
13. Repeat Information
Repetition is a tactic that’s used to remember facts, lists, rules, and procedures. Repetition can be done in writing, verbally, or mentally. Recent studies state the best method is verbal repetition. Verbal repetition involves both auditory and vocal senses. Repeating information out loud over and over will result in a more accurate recall of the info. College students often use this procedure to study.
If you need to remember something, repeat it over and over. Say it to yourself three times straight. Repeat it to yourself an hour later. Try writing things down as well, and then come back to them later. Repetition is a really powerful form of memory recall.
14. Elaborate and Rehearse
This memory generating technique is drawn from the theatrical world. When preparing for a role or part actors will rehearse over and over to get it perfect. When they first begin the memory process they will overelaborate there character. This process helps them to quickly retain lines of a play or script and understand the character. Anyone can use this same technique when preparing for an activity where they must recall an amazing deal of information. This memory improvement tip can be fun and break you out of a rut.
15. Teach New Concepts
If you want to learn or remember more a few topic – teach it. Teaching requires you to be prepared and research what you are teaching. In addition, in many cases students will teach you something about the subject that you didn’t know. Teaching keeps you on your toes and your mind sharp. Students can be very inquisitive and require you to know what you’re talking about. Your brain is forced to recall information randomly or based on notes. Being organized and ready is the key her.
16. Listen and Engage
As a student, listening and being engaged in class will improve your memory of a particular subject. The same goes for office meetings and family relations. You can’t remember something if you never learned it. You can’t learn something if you don’t pay attention. In many instances, listening quietly and fascinating when asked will keep your mind focused. It takes eight seconds of focus to process a piece of information into your memory. You will retain much more when you listen and interact.
17. Flash Cards
Memorizing math tables or musical notes were some of our first use of flash cards during childhood. Flash cards are a form of picture taking for our brain. When we look at a card over and over it forms a picture in the brain. To recall the information we quickly remember the image.
Adults and college students use this same activity, when giving a speech or studying for a major test. Sticky notes on the fridge or mirror in the bathroom can be a form of flash cards for memory management. Don’t forget you could also use a cleaver app on your smart phone as flash card memory.
Flash cards can be useful at all stages of age in life. They are an easy, easy, yet a crucial tool in improving memory.
18. Rhymes and Songs
Remember when Christopher Columbus discovered America? “Columbus sailed the ocean blue in 1492”. Rhymes are short little verses that help us remember important facts. This form of improving your memory is simple and fun. Take anything you need to remember and make a rhyme out of it. Another example; “I left my keys for my CAR on the kitchen BAR”.
Song memories are also easy to create when you want to jog your memory. Songs don’t need to rhyme. You just need a catchy tune. Use a popular kids’s song or a number one hit song and put your words to music. Sing it over a couple of times to get it in your head. Repeat the song on occasion to remind you of the fact or event you want to remember. Remembering your favourite song seems easy and remembering other things can be just as easy when you put them to song.
19. Sense Memory
Sensory stimuli can trigger memories. A smell, a sound, a picture can all trigger a particular memory. In fact, the five senses (sight, smell, touch, hearing, and taste) can play a significant role in the process of making, storing, and retrieving memories.
Smell is a robust evocore of memory, mainly because the olfactory bulb (the structure involved in perception of odor) is located right next to the part of the brain that handles memory storage. So, people tend to create strong links between smells and particular memories. Grandmother’s house, food, perfume, etc. generally have a memory connected to them. Smell is such a robust sense that marketers use it to recall memories and encourage people to buy things.
The senses of sight, touch, hearing, and taste also play a role in sense memory. As a child you most likely burned your finger. When you are at a stove, you know not to touch hot things. A song comes on the radio that reminds you of your first love. A movie reminds you of a happy time or a taste can remind you of an event you were at.
Senses are strong memory aids and can be used to your advantage. When you want to retrieve a memory, tap into your senses to help in your recollection.
Conclusion
Memory is a superb thing. Losing your memory is a tragic thing. These tips and tools can help you retain and restore your memory for years to come. Try a different one each day and see if it works for you. Keep this article handy so that you can refer to these memory aids when needed. Challenge yourself to improve your memory.
If you’re a student, these forms of memory management and retrieval may actual help you improve your grades. Obviously, there aren’t any guarantees, but put a few into practice and see if it benefits you at school.
There are more discoveries about our brain and how it works every day. Keep your brain active and healthy. Again, all of these may not be of use to you, but all of them will Improve Memory.
