You started noticing that you can't remember where you put your keys or forgot about an important meeting, that you can't focus on important topics and that you get distracted all the time, do you not remember new content well, or do you not remember the recently passed material? If so, it is worth considering how to improve the memory and attention of adults and regain their former state.
The first thing that comes to mind is to create a diary, or an online calendar with reminders so you don't miss important events and meetings. But what to do with information that should be remembered and translated into long-term memory? !
Unfortunately, things are not that simple. Despite the variety of alternatives, tablet formulations, and variety of supplements and medications, there is currently little scientific evidence that they actually improve brain activity and thought processes. And it’s not terribly tempting to test a $ 50 drug that promises to strengthen nerve connections in the brain in a few weeks, especially if a doctor made the appointment as part of a promotion.
In the 21st century of information technology, in order to cover the entire volume or even prepare for an exam, it is necessary not only to spend time on it. At the heart of the problem is often poor memorization, memory impairment and the wrong approach to the learning process.
Fortunately, effective methods of improving memory have been scientifically proven and ways to improve brain function, both in the short and long term at home, and even make exam preparation easier. Below we will consider each of them separately.Try meditation for concentration
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Attention is one of the key components of memory. In order for data to move from short-term memory to long-term memory, you need to focus on this particular piece of content. Try to do important things instead of distractions like TV, music, phones, chat rooms and other entertainment.
This is not always easy to do, especially if you are surrounded by noisy neighbors or children. Try to make time for yourself when no one is in the way so you can focus on your work.
Memory and concentration are located around the same region of the brain. It has been proven that increasing the concentration of attention through meditation improves brain performance and the process of remembering an adult.
meditation helps to improve and develop working memory, which temporarily stores the data you need throughout the day. Simply put, at any given time there are 7 pieces of information in the brain, when a new part arrives, it displaces the old one, which is or is not recorded in long-term memory. Meditation helps to get that piece of information needed in a certain period of time faster.
It is not known for sure how long it will take to see positive results. Generally, this can take 2 to 8 weeks.
The calming effect of meditation may increase the ability to overcome mental noise (distractions) and focus on what you need to know at one point or another.
Here are some more powerful ways:
- Turn off all notifications as you learn.
- Try to separate yourself from people you know while studying. Go to the library or cafe where you will not be disturbed.
- Work on one topic at a time, avoid multitasking and switch frequently to another topic.
Don't cram
In order to adequately process this or that information, a number of approaches should be studied. Studies show that those who learn a particular subject regularly in parts recall it better than those who learn it all at once.
Structure and organize your data
Researchers have found that information organized in the brain is in interconnected "clusters". This ability of the brain to structure data can be used in everyday life. Try to put together similar ideas and terms, or group notes or material from different books, and it will be easier to remember and highlight the information you need from different sources.
Use mnemonics and abbreviations
Mnemonics is a memory technique that students often use to retrieve data from the brain more quickly. That is to say, complex information is an easy way to remember. For example, you can memorize a term you want by associating it with a familiar topic. The best mnemonics are those associated with positive images or humor. You can compose a rhyme, song or joke to recall a particular segment of the subject.
Acronyms are the most common technique used to memorize shortlists or sequences.
In everyday life, we are so used to acronyms that we don't even notice them and don't think about the words from which they are made.
As you learn new information, you can create your own abbreviations.
Analyze the content in detail and repeat what you passed
To remember information, you must first make it intelligible to the brain, and then repeat everything learned, then the information is sure to fall into long-term memory. For example, read the definition of a key term, study the definition of that term, and then read a more detailed description of the meaning of the term. By repeating this process over and over again, you will probably find that you will remember the term more easily and quickly over time.
To review the material studied, it is recommended to divide it into three categories of difficulty. For each of them, choose the amount of time you spend and days per week.
Review the topic again, if you remember it well, only repeat it once a week.
If you have difficulty reproducing information, re-read it in a few hours or every other day.
And if you don't remember anything, study the topic again for 10 minutes. After repeating the entire cycle, you sort the information again as you remember it and allocate your time for repetition and fill in the gaps.
View information
Visualization of information often helps people remember a topic better because some people have a more visual understanding. Pay attention to pictures, graphs and tables in the same tutorials, for example. You can create your own diagrams, diagrams and drawings, use notes on the edges or colored markers to remember the significant points and quickly find what you need.
Link new information to known information
When researching unfamiliar material, take your time to think about how this information relates to what you already know. Once you find this relationship, it will be easier for you to remember recently received information.
Read aloud
Research shows that reading information aloud is easier to remember. Teachers also support this concept and apply it in practice when they ask their students to teach a new subject to their own classmates. You can also use this approach and study a new topic with your friend.
Spend more time on complex information
What information is easiest to remember at the beginning or end? The researchers found that the order in which the data is examined plays a significant role in how quickly the brain samples and outputs that information. And the subject is best remembered at the beginning of the book and at the end.
Information is often lost in the middle, but this problem can be solved by repeating it over and over again. Another strategy is to try to retell what you have learned in your own words to make it easier to remember.
Change everyday life
Another great way to improve memory is to change the learning environment. Change the place in the classroom or the time of day to study the subject. By adding an element of originality to your learning activities, you can improve the efficiency of the effort expended and memorize the information.
Remember before you write
Teachers often tell you to write things down before you start teaching them so that the subject is better remembered.
Remember and repeat what you write down mentally, and do not rewrite without thinking.
This process will not be difficult as the information will remain in short-term memory for about 10-20 seconds. When you cancel this information in your head, you will translate it into long-term memory.
Get enough sleep and don't forget to take a nap if possible
Most students try to spend more time studying and completely forget about sleep. But this only makes things worse, because lack of sleep affects memorization as well as some other cognitive abilities.
The link between sleep and memory has been confirmed by many studies, as many people know that memory consolidation occurs during sleep. It follows that the quality of sleep is directly related to the clarity of memories. If the quality of your sleep suffers, then you will soon notice that the memories are fading from you. Conversely, with enough sleep from 8+ hours, it is much easier and quicker to recall certain moments.
Research also shows that naps can improve memory performance. One of the most famous studies in this area has shown that REM sleep (just half an hour or so) increases the brain’s ability to retain information. The researchers asked two groups of people to memorize a set of pictures with different images, and then after about 40 minutes they showed another set of cards. One of the groups managed to take a nap in those 40 minutes.
Results:The group that took a nap kept much more information about the pictures (85%) compared to those who did not sleep at all (60%).
The reason, again, is to consolidate memory - the brain needs sleep to make this process work, so only a little sleep will be beneficial.
TrainBring:If you want to make the most of your memory reserves, give your body enough sleep.
Exercise is known to improve cognition, concentration and blood circulation in the brain through the flow of oxygen to its cells and mood.
Exercise also stimulates the release of the cathepsin B protein in the brain. This stimulates the growth of neurons (brain cells) and creates additional connections in the hippocampus, an area of the brain responsible for long-term memory and retention. Exercise has been proven to improvebrain function in some studies, so let's talk about that first. Proven in one of them, the memory only improves a few minutes of light exercise. Participants in the experiment performed exercises of varying intensity, and at that moment scientists saw changes in brain activity.
The results showed that the connection between the brain regions responsible for the creation of new episodic memories (autobiographical memory, which remembers according to the principle of "who, what, where and when"), and in the gyrus of theteeth also, during these exercises. and the hippocampus.
Thus, in a few minutes or even hours of exercise, you can improve your memory. You can try a treadmill or walk forward, and most people can do it.
Drink coffee and tea
Caffeine is a known brain booster. In large quantities, it is unhealthy and even dangerous, but there is no doubt that it improves memorization.
In one study by Johns Hopkins, one group of volunteers was asked not to eat caffeinated foods at all, and the second group was given 200 mg of caffeinated supplements 5 minutes after being asked to see pictures. The next day they were shown more pictures, some of which were identical to the past or similar in some way, there were also new ones.The group who took caffeine the day before did a much better job of identifying the pictures that looked like the originals and were able to tell the difference between them.
Tea and coffee contain the greatest amount of caffeine, in addition to this, they also have many other benefits, the presence of antioxidants, for example. Try to get your caffeine from natural teas and coffee, rather than sugary carbonated energy drinks. In addition to caffeine, green and black tea contain components that improve memory. It is recommended to drink them all day, but preferably not before bedtime.
Eat Flavonoid-Rich Foods
Foods containing saturated and trans fats (red meat, butter) are poorly remembered. And just in preparation for exams, students often eat a lot of unhealthy food that is even worse for the brain.
Numerous studies have shown that these foods can lead to Alzheimer's and dementia in the future, causing irreversible damage to brain health and leading to memory loss.
To improve memory, it is recommended to eat foods that are good for the brain, more fish, olive oil, whole grains, walnuts, blueberries.
In the long run, foods high in flavonoids will help improve memory, especially dark colored berries and cocoa. Flavonoids found in plants are anti-inflammatory compounds that improve cardiovascular health. It has also been proven to be an excellent agent for cancer prevention in several studies, and if you eat blueberries for several weeks, memory loss is slowed down.
Another study found that eating spaghetti regularly for 12 weeks improved spatial memory. The first signs of improvement were already visible in the third week of the experiment.
Dark chocolate containing 70% or more cocoa is also known to improve brain function.
Medications and Supplements
If you want to improve brain function through supplementation, then omega-3 fatty acids are best.
When choosing supplements and before taking any tablets, pay attention to the label, omega-3 fats should be obtained from highly refined fish oil, possibly from fish found in cold waters. mercury. They improve memory, especially the elderly, and other cognitive functions.