How We Can Improve Our Memory – Memory plays a vital role in everyday life, allowing us to learn about the world around us and adapt accordingly. We use memory every moment, whether it’s remembering the names of our clients, studying for a nursing school exam, or countless other aspects of our work and life.
The information we take in goes through the three stages of memory: encoding, storage and retrieval. The encoding process converts information into a structure that is stored in the brain. The information is then stored as long-term memory or short-term memory. Finally, information is available for retrieval from the warehouse.
How We Can Improve Our Memory
There are many ways to facilitate this process, protect against memory decline and increase our ability to retain information. Below, we outline strategies to boost brain health, as well as specific techniques for remembering and recalling information.
Techniques For Memory Improvement
The best way to protect and improve memory is to make good lifestyle choices: exercise regularly, limit stress, eat well and get enough sleep. You can also keep the mind alert by learning a foreign language or playing brain training games to improve thinking skills and short-term memory.
When you are studying for an exam, preparing a presentation, or preparing to give a speech, you will probably need to memorize information.
Before you start preparing, there are a few things you can do to set yourself up for success. Try to avoid distractions while studying, plan ahead so you don’t have to cram and take a study break. Evidence suggests that studying shortly before going to bed, as well as sleeping between study sessions, can help people retain information.
Start by describing the information you need to recall. Creating a detailed but organized outline of the information allows you to highlight and focus on important concepts.
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The smear method, which breaks down large amounts of information into smaller logical units that are easy to understand, is a useful organizational strategy. For example, when learning a foreign language, you can list vocabulary words into functional groups such as household items, animals and occupations. Change is a valuable tool for memory retention.
Another useful way to create associations is by using existing knowledge to memorize information. You can create mental images and connect with sounds, smells and tastes to encode memories.
The baker/baker paradox tells us that if two people are to remember that a person’s last name is Baker, they are more likely to do so if they picture the person as a professional baker (ie Mr. Baker wearing a chef’s hat). This is why developing a story is a powerful way to retain information. For example, if you want to remember that a client’s name is Sandy, you might see yourself walking along a beach.
The use of visual tools such as concept maps, graphs, diagrams and photographs can be beneficial for learning. Graphs and charts also simplify information, making it easier to understand and recall later.
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This method can be beneficial for visual learners, meaning people who prefer to conceptualize information they see. This is also a great technique for presenters to use images in their slide deck as retrieval cues.
As well as being a great memory technique for retaining information, visual cues are also great for boosting spatial memory. Research has shown that visual cues aided spatial navigation among AD and MCI patients.
Using mnemonic devices, such as acronyms, acrostics, and rhymes, is a good way to remember information long-term. For example, do you remember what year Columbus landed in America? You probably do if you’ve ever learned the verse, “In 1492, Columbus sailed the Ocean blue.” So if you need to remember a series of numbers for work, you might consider making a creative rhyme.
For more visual learners, another mnemonic device you can use is building a memory palace. A memory palace is an imaginary place (it can be a house or a familiar place) where you can store memorable images. The idea behind this is that you take a journey in your mind to recall the information. Some competitors in the World Memory Championship would even incorporate a story mode with their memory palace.
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It turns out that some things were just better done the old fashioned way. Researchers have found that writing information by hand is more effective than typing for learning concepts. Because it takes longer to write by hand, you naturally need to be more selective about what you write and focus only on the key information. In fact, less is more when it comes to making names. One study showed that the more words students wrote verbatim while taking notes, the worse they performed on recall tests.
When you need to remember new information, it helps to read it out loud. One study found that this dual activity: speaking and hearing yourself speak, helps to commit words and phrases to long-term memory. This study, among others, confirms that memory benefits from active participation.
If you test yourself, you will have to pull information from your memory. Flashcards are a great way to self-test. Studies show that retrieval practice can significantly improve recall than simply reexamining material. This is probably a very effective way of memorizing things because of the significant extra effort involved.
Practice really does make perfect. Practice information over and over again, either by writing it down or reading it out loud.
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Studies suggest that spaced repetition – spacing out learning over a longer period of time – is a more effective way to memorize information than trying to “cram” a lot of information into your brain over a short period of time.
Not only are all these memory techniques backed up by science, but even memory champions can attest to their effectiveness. Even if you’re not a memory athlete, these memory techniques can help you at school or work. Check out our article on effective study techniques and studying from home for more information.
Editorial team really. Gentiles. “Nurse Practitioner vs. Family Nurse Practitioner: Definitions and How They Differ.” 13 May 2021. https://www.indeed.com/career-advice/finding-a-job/fnp-vs-np. Accessed: 26 January 2022
Karpike, Jeffrey D. and Henry L. Roediger III. “The Critical Importance of Recovery for Learning.” Science 319, no. 5865 (February 2008): 966-968. doi: 10.1126/science.1152408.
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Trafton, Ann. “In the blink of an eye.” MIT News. 16 January 2014. https://news.mit.edu/2014/in-the-blink-of-an-eye-0116. Accessed: 26 January 2022
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Like the rest of your body, poor dietary choices can negatively affect the function of your brain. Give the brain the right nutrients to boost memory and focus:
As far as protein goes, salmon is pretty high for brain health. Fatty fish, such as salmon, are high in omega-3 fatty acids which are vital for brain development and function. In addition, these fatty acids have been found to reduce the risk of heart disease, depression and arthritis. Other types of fish that are good sources of omega-3 fatty acids include mackerel, herring, lake trout and tuna.
Eggs offer many healthy nutrients. As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, such as maintaining memory and communication between brain cells. Eggs are also high in tryptophan, an amino acid that is a building block of serotonin – the “happiness” molecule – a side effect that is sure to put a smile on your face.
Although all berries are good for brain health, the blueberry is crowned king and may be considered America’s first superfood. Blueberries are bursting with antioxidants, especially flavonoids. These antioxidants stimulate the flow of blood and oxygen to the brain, resulting in enhanced concentration. Studyeven suggests that they may improve brain function in those with mild cognitive impairment.
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Leafy greens, such as spinach, kale and arugula, are rich in nutrients such as vitamin E and K, beta carotene and folate. Vitamin E protects cells from damage from free radicals. It is recommended to prevent these symptoms
