Three steps to generating memories
Quick Q&A: Do you remember the scene of the last birthday party?Do you remember the day your child was born?What did you buy at the supermarket yesterday?What did you eat yesterday at noon?
Every day our brains have to remember thousands of different pieces of information, and as easy as it may seem, the process is not simple.
There are three steps to generating memories. First, your brain needs to be focused. Next, the brain visualizes the information, forming an image in the mind. Finally, the information is grouped in relation to other memories. A break in any part of the chain can cause you to forget about it, or not remember it at all.
Memory is changing, and no matter how bad you think your memory is, everyone can improve!The only exceptions are those with advanced Alzheimer's disease. Let's take a look at 16 ways to improve your memory:
1. Focus
A lot of 'forgetfulness' is simply because you didn't listen or concentrate in the first place. If you really want to learn or memorize something, focus your attention. If you read an article that you want to share with a friend, spend more time on interesting content so that it stays in your mind.
2. Practice makes perfect
When you were a child, did you ever recite a poem in front of the whole class?That's when we knew that practice makes perfect. In order to improve memory, it is essential to practice implanting information accurately into your brain. Whether it's learning to play the piano or reminiscing about a day out with friends, we can only remember by looking back over and over again. With practice, the information is recorded in the brain more permanently, which strengthens the neural pathways in our brain. This practice keeps our brains young.
3. Play puzzle games
We should exercise our brains every day, just like we exercise our bodies every day. You can play memory games, crossword puzzles, Sudoku, logic games, puzzles, or some puzzle games. The key is to challenge yourself with different types of games, calling on different parts of the brain.
4. Visualization of memory
If you really want to remember something, try to visualize it by forming an image in your mind or rehearsing it in your head. Visualization is the main tool used by people with "super memory" to accomplish incredible feats, such as memorizing an entire deck of cards in a minute. The more you visualize, the stronger the connections in your brain and the more specific your memories become.
5. Write and draw in a diary
The way to improve your memory by consolidating events over time is to relive everyday events or details of important milestones in your life in a variety of ways – known as scrambling and matching. The richer the way we experience it, the more likely we are to remember it. Read it, ** it, discuss it, draw it, etc. The more ways we experience something, the easier it is to recall memories later.
6. Get enough sleep
The process of memory storage in the brain is dependent on sleep, so don't skimp on sleep. A good night's sleep is crucial, and numerous experiments have shown that we store a lot of memories while we sleep.
7. Exercise
Walking, running, swimming, ......Anything that makes your muscles and heart work, has a positive effect on intelligence. According to a study published in the British Journal of Sports Medicine, regular aerobic exercise can increase the size of the hippocampus and therefore improve memory. There was an immediate benefit in learning while moving, with subjects who walked while learning foreign language vocabulary remember better than those who studied sitting.
8. Take care of your mental health
Depression is associated with a decrease in brain capacity, including parts directly related to memory, and memory problems can be a symptom of depression. So, whether forgetfulness is a consequence of a mental illness or a contributing factor, if you suspect you are suffering from depression or anxiety, you must make sure you seek it.
9. Pay attention to medication
Certain medications, including some antidepressants, tranquilizers, and antihypertensive drugs, have been linked to forgetfulness. If you think the medication you're taking might be confusing you, talk to your doctor, as there are good alternatives to most common medications.
10. Be social
Spending time with friends and loved ones is an important factor in brain health, especially memory. Our brains are intimately connected to human interactions, and a large part of that is co-creating memories. A rich social life will not only reduce stress, but it will also ensure that you have plenty of opportunities to rehearse and relive the memories you're forming, improving your memory.
11. Use smartphones appropriately
Smartphones help us remember. If you've been thinking, 'I can't forget to pick up my son at 4pm,' then you can't focus on what you're doing. Using an alarm clock to help us remember can reduce mental stress. However, one study showed that people who photographed a large number of ** were so focused on the visual aspects of their experience that they didn't remember the key information they heard and may not be able to remember the entire experience. It's such a common experience that they even gave it a name: "Photo Damage Effect". So, if you want to treasure the memory of your child's first birthday for years to come, use your phone to record the guest list, take a few photos**, and put your phone aside to focus on enjoying the party.
12. Don't rely too much on your browser
Relying on mobile phones and computers to memorize things for us is called "cognitive offloading". While your phone will take you to a store you've never been to or remember the ** numbers of all your friends, you won't be able to remember the information you get without much effort.
13. Self-test
If you want to remember the names of all the dogs in the park, or an important event that led to the Revolutionary War, or a major event in the Marvel Universe, you can test yourself. Self-tests provide valuable exercises for you to recall information. Students who were tested immediately after learning something new had a better memory after a week than those who studied only in the middle.
14. Move your eyes left and right
If you open the fridge and forget what to take, you can quickly move your eyes from left to right and back again to see if that helps. Repeating the same eye movements, known as "rehearsal strategies," is a way to aid recall. So when you're trying to remember something, move your eyes in a particular way as you encode the information. It might be helpful to then do the same when you're trying to call the information.
15. Reduce stress
Stress can damage the hippocampus – a structure important for learning and memory, and it can alter between neurons and thus affect your short- and long-term memory. Stress can keep you from concentrating on learning new things, and it can also make you more forgetful. Taking time out of your day to take deep breaths, meditate, study, practice hobbies, and exercise can help you de-stress.
16. Make time for your hobbies
Like to make model airplanes?Read **?Playing the piano?Hobbies can exercise your brain and can enhance your memory in different ways. Actually stepping into a hobby can help you reach a "state of flow," which is the best time for learning and memory, and they also reduce stress and are good for memory.