A sharp memory is a trait that everyone dreams to possess. Considered as the key to mastering most important life skills, memory training is a vital process in personal development. As we age, changes in the brain slow down the cognitive abilities. Research has made it possible to make our memory sharper through proven strategies that can be learnt.
Let’s get down right away to the 7 proven steps that you can follow to improve your Memory.
Tip #1: Write things down
Writing things down has been found to create oxygenated blood flow to the brain cells responsible for memory and these parts are actually made to exercise. If you are trying to remember something like a name, address or even a piece of information such as a nice quotation or an important tip, make sure to write it down. Journaling or blogging are activities that will help you in remembering events and data. Repeating a phone number or a new name many is another way of remembering them.
Tip #2: Learn and practice memory techniques
‘Chunking’ is a popular method in memory techniques which is a way to break down information into small chunks that makes it easy to remember them. Good examples of this are telephone numbers, any account number or social security number. It is a good idea to break them down into 3 digits – 3 digits and 4 digits, instead of a long number of several digits.
It is fun and interesting way to covert words into images. Make out a mental image of the information you want to remember. Make a habit of visualizing relating information to colors, textures, smells and tastes involving all the senses. For example, if you want to remember the name of a person whose name is Fletcher whom you met in the Metro train, you can make the name as ‘Metro Stretcher.’
Tip #3: Develop cognitive and mental skills
Memory experts have been emphasizing deep attention as the key element of memory. This way the information received with intent attention will remains in long term memory. So it is recommended to focus on just one thing that you are doing at any particular moment. A piece of information actually takes 8 seconds to get stored into memory. A daily practice of solving crossword puzzles, SUDOKU or playing cards is the easiest way to give some work out to the brain to remain active and delay loss of memory.
Tip #4: Reduce stress
Studies have shown that excessive secretion of stress hormones affect the brain function, especially memory. This condition leads to forgetting things and disability to thick clearly. Meditation has been a centuries old stress buster which effectively activates the brain cells to increase mental focus and memory, creativity and concentration.
Read this blog on stress management tips
Tip #5: Listen to music
Researchers have found that certain types of music can actually help in improving memory. Soft instrumental music can also help in soothing and calming the mind which indirectly helps to strengthen brain power that includes memory. Particularly in studies it has been found that by remembering the tune or song played when studying, you can easily recall the particular lesson.
Tip #6: Eat Right – Take Omega-3
Long term memory takes a regular supply of healthy mix of fats. Omega-3 fatty acids keep the nerve cells active and Vitamin B protects the neurons of the brain from damage.
The richest source ofOmega-3 is fish which can boost brain power and also reduce the risk of Alzheimer’s disease. Non-fish sources of Omega-3 are Walnut, flaxseed oil, ground flaxseed, soybeans and pumpkin seeds and fish oil supplements are your best options if you seek non-fish options. Drinking alcohol in moderation actually boosts memory and cognition. Have regular meals with slow-burning carbohydrate foods, such as porridge or lentils as they can improve your memory.
Tip #7: Get adequate Exercise and Sleep
Don’t we all know the old adage that says, “An active brain resides in an active body”? Regular exercise need not be strenuous – it is good to move the body a bit on a daily basis. Light exercise can help the body to improve circulation that facilitates better absorption of nutrients and supply of oxygen to the brain – result, both body and memory in better shape! Restful sleep at night is another essential factor in unlocking the potential of the brain by firming up memories and recharging it.
So work towards improving your memory. A good memory is vital to succeed in school, profession and in life. So invest your time and efforts to improve your memory.