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How to Improve Your Memory

Wouldn’t it be nice to just look at a page and never forget what was on there? What if you could never again forget a friend’s birthday? The bad news is, almost all scientific experts agree that photographic memory—the ability to recall facts, images, and events perfectly—simply doesn’t exist. The good news, however, is that everyone can take steps to improve their memory, and with time and practice most people can gain the ability to memorize seemingly impossible amounts of






. Whether you want to win the World Memory Championships, ace your history test, or simply remember where you put your keys, this article can get you started.

Steps

Keep your brain active. The brain is not a muscle, but regularly “exercising" the brain actually does keep it growing and spurs the development of new nerve connections that can help improve memory. By developing new mental skills—especially complex ones such as learning a new language or learning to play a new musical instrument—and challenging your brain with puzzles and games you can keep your brain active and improve its physiological functioning. Exercise daily. Regular aerobic exercise improves circulation and efficiency throughout the body, including in the brain, and can help ward off the memory loss that comes with aging. Exercise also makes you more alert and relaxed, and can thereby improve your memory uptake, allowing you to take better mental “pictures." Reduce stress. Chronic stress, although it does not physically damage the brain, can make remembering much more difficult. Even temporary stresses can make it more difficult to effectively focus on concepts and observe things. Try to relax, regularly practice yoga or other stretching exercises, and see a doctor if you have severe chronic stress. Eat well and eat right. There are a lot of herbal supplements on the market that claim to improve memory, but none have yet been shown to be effective in clinical tests (although small studies have shown some promising results for ginkgo biloba and phosphatidylserine).


DIEAT

A healthy diet, however, contributes to a healthy brain, and foods containing antioxidants—broccoli, blueberries, spinach, and berries, for example—and Omega-3 fatty acids appear to promote healthy brain functioning. Feed your brain with such supplements as Thiamine, Vitamin E, Niacin and Vitamin B-6. Grazing, eating 5 or 6 small meals throughout the day instead of 3 large meals, also seems to improve mental functioning (including memory) by limiting dips in blood sugar, which may negatively affect the brain. Give yourself time to form a memory. Memories are very fragile in the short-term, and distractions can make you quickly forget something as simple as a phone number. The key to avoid losing memories before you can even form them is to be able to focus on the thing to be remembered for a while without thinking about other things, so when you’re trying to remember something, avoid distractions and complicated tasks for a few minutes. Repeat things you need to learn. The more times you hear, see, or think about something, the more surely you’ll remember it, right? It’s a no-brainer. When you want to remember something, be it your new coworker’s name or your best friend's birthday, repeat it, either out loud or silently. Try writing it down; think about it. Group things you need to remember. Random lists of things (a shopping list, for example) can be especially difficult to remember. To make it easier, try categorizing the individual things from the list. If you can remember that, among other things, you wanted to buy four different kinds of vegetables, you’ll find it easier to remember all four.

Meditation

Try meditation. Research now suggests that people who regularly practice "mindfulness" meditation are able to focus better and may have better memories. Mindfulness (also known as awareness or insight meditation) is the type commonly practiced in Western countries and is easy to learn. Studies at Massachusetts General Hospital show that regular meditation thickens the cerebral cortex in the brain by increasing the blood flow to that region. Some researchers believe this can enhance attention span, focus, and memory.

Tips

Most people’s brains are not very good at remembering abstract information, such as numbers. The key to being able to recall such things is to build associations and links that evoke the memory. This is why almost anybody with normal brain functioning can dramatically improve their ability to recall things using mnemonics. While building a memory palace, for example, actually requires that you "remember" more, by associating the thing to be remembered with other things (emotions, other memories, images, etc.) you build more mental "links" to the memory, thus making it easier to access. A large number of memory improvement products are available (a search on the internet will produce hundreds of such products). Most of these products actually teach you mnemonic strategies, and while some are no doubt bunk, some are legitimate. One easy method to help you remember people’s names is to look at the person when you are introduced and say the person’s name: "Nice to meet you, Bill." Try memorizing the order of a deck of playing cards. Although this may seem like a pointless task, it will allow you to discover memorization techniques that work best for you. Try a tray of objects (say, 10 objects). Study them for 30 seconds. Take the tray away and write down all the objects you can. Increase the number of items for more mind excercise. Or get someone else to find the objects on the tray; this makes them harder to remember and will test you more. Put black ink at the end of your palm to remember any important thing for the next day or for that day itself. Whenever you see the black dot, you'll remember what to do. Visualize whatever you have to do as part of something you see every day. For example, if you have to give your dog some medicine, visualize your dog in your fridge every time you walk past it or look inside. This will keep your dog fresh in your mind. Write the event or task down immedietely. If you don't have a pen, one thing you can do is change the time on your watch; later on you will remember why it is set at the wrong time. You could also wear your watch upside down. Write in a diary or journal every day without fail. Even small issues should be written down -- this is a good way to make sure you don't miss anything. Leave yourself a telephone message reminding yourself of important "to do" tasks. Memorize your favorite song or poem until you can say it to yourself without any help. Try to do this often.

Warnings

If you notice a severe or sudden deterioration of memory, talk to your doctor immediately. Sometimes "senior moments" can be precursors to Alzheimer’s disease or dementia. While improving your ability to recall things can make a lot of tasks easier, it does not guarantee any sort of success in life. Exercise due diligence when purchasing a memory improvement product. Find out as much as you can about how the program works, and do your own research to determine if it will work for you. Some of these products are simply scams. Be especially wary of products that promise to improve your memory instantly or with little or no effort: effective strategies to improve recall take time and practice. While some herbal supplements that claim to improve memory may in fact work, there is no conclusive evidence that any of these are effective. Most are harmless, however, and may be worth a try, but exercise caution: some supplements can have harmful effects, and not all contain what they say they contain.