How can you improve your memory. What are the most effective techniques for enhancing cognitive function. Which exercises can help prevent memory loss as you age. Discover 8 proven methods to sharpen your mind and boost your memory skills.

The Science Behind Memory and Cognitive Function

Memory is a complex cognitive process that involves encoding, storing, and retrieving information. As we age, it’s common to experience occasional lapses in memory, such as forgetting names or misplacing objects. However, consistent memory problems can be a cause for concern. Understanding the factors that influence memory function is crucial for developing effective strategies to enhance cognitive abilities.

Numerous factors contribute to memory function, including:

• Genetics
• Age
• Medical conditions affecting the brain
• Diet and lifestyle choices
• Environmental factors

While some aspects of memory decline may be inevitable, research suggests that adopting certain practices and lifestyle changes can help protect the brain against cognitive decline and improve overall memory function.

Brain Training Activities: Challenging Your Mind for Better Memory

Just as physical exercise strengthens muscles, mental exercises can help improve brain function and memory. Engaging in regular brain training activities has been shown to have significant benefits for cognitive performance.

A large-scale study published in PLoS One found that participants who engaged in just 15 minutes of brain training activities at least five days a week experienced notable improvements in various cognitive functions, including:

• Working memory
• Short-term memory
• Problem-solving skills

The study utilized brain training activities from the website Lumosity, which focuses on exercises designed to enhance memory recall and pattern recognition. These activities challenge the brain to adapt and improve its performance over time.

Effective Brain Training Exercises

To incorporate brain training into your daily routine, consider trying the following exercises:

1. Memory games (e.g., concentration, matching pairs)
2. Sudoku puzzles
3. Crossword puzzles
4. Learning a new language
5. Playing a musical instrument

Can brain training activities really make a difference in memory function? Research suggests that consistent mental stimulation through these exercises can indeed lead to improvements in cognitive performance and memory retention.

The Power of Physical Exercise in Boosting Memory

Physical exercise isn’t just beneficial for your body; it also has a direct impact on brain health. Regular physical activity has been shown to reduce the risk of cognitive decline with age and protect the brain against degeneration.

A 2017 study focused on individuals with early Alzheimer’s disease found that aerobic exercise can significantly improve memory function. The research compared a group engaging in aerobic exercise to a control group performing non-aerobic stretching and toning exercises.

Aerobic Exercises for Better Brain Health

To harness the memory-boosting benefits of exercise, consider incorporating these aerobic activities into your routine:

• Brisk walking
• Running
• Hiking
• Swimming
• Dancing
• Cross-country skiing

How much exercise is needed to see improvements in memory function? While individual needs may vary, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health organizations.

Mindfulness Meditation: A Path to Enhanced Memory

Meditation, particularly mindfulness meditation, has gained significant attention for its potential to improve various aspects of cognitive function, including memory. Research suggests that regular meditation practice may lead to long-term changes in the brain that support better memory performance.

A 2018 study comparing the brains of regular meditators to non-meditators found that consistent meditation practice may:

• Increase brain plasticity
• Reduce markers of brain degeneration
• Improve both working memory and long-term memory

Getting Started with Mindfulness Meditation

To incorporate mindfulness meditation into your routine, try these simple steps:

1. Find a quiet, comfortable place to sit
2. Close your eyes and focus on your breath
3. Observe your thoughts without judgment
4. Gently redirect your attention to your breath when your mind wanders
5. Start with 5-10 minutes daily and gradually increase the duration

Is mindfulness meditation difficult to learn? While it may take some practice to develop the skill, many people find that with consistent effort, they can experience the benefits of meditation relatively quickly.

The Crucial Role of Sleep in Memory Consolidation

Sleep plays a vital role in overall brain health and is particularly important for memory formation and consolidation. Disrupting the body’s natural sleep cycle can lead to cognitive impairments and interfere with the processes the brain uses to create and store memories.

Research has shown that getting adequate sleep, typically about 7-9 hours per night for adults, helps the brain create and store long-term memories more effectively. During sleep, the brain processes and consolidates information gathered throughout the day, strengthening neural connections associated with important memories.

Tips for Improving Sleep Quality

To enhance your sleep and potentially boost memory function, try these strategies:

• Stick to a consistent sleep schedule
• Create a relaxing bedtime routine
• Avoid screens for at least an hour before bed
• Keep your bedroom cool, dark, and quiet
• Limit caffeine and alcohol intake, especially in the evening

Can improving sleep quality lead to immediate improvements in memory? While some benefits may be noticed quickly, consistent good sleep habits over time are likely to yield the most significant improvements in memory function.

Dietary Considerations for Optimal Brain Health

The foods we consume can have a significant impact on brain health and memory function. Research has highlighted the potential negative effects of diets high in sugar and excessive calories on cognitive performance.

The Impact of Sugar on Memory

A 2017 study using animal models found a link between diets high in sugary drinks and an increased risk of Alzheimer’s disease. The research also noted that consuming too many sugary beverages, including fruit juices, may be associated with lower total brain volume, an early sign of Alzheimer’s disease.

To protect brain health, consider reducing or eliminating sources of added sugars in your diet, such as:

• Sweetened beverages
• Processed snacks
• Candies and desserts
• Hidden sugars in sauces and dressings

Caloric Intake and Memory Function

Research suggests that high-calorie diets may impair memory and contribute to obesity. The effects on memory may be due to how these diets lead to inflammation in specific parts of the brain.

A 2009 study involving female participants with an average age of 60.5 years found that reducing calorie intake by 30% led to significant improvements in verbal memory scores. The benefits were most pronounced in those who adhered most closely to the calorie-restricted diet.

Brain-Boosting Foods

While reducing sugar and overall calorie intake is important, incorporating certain foods into your diet may help support brain health and memory function:

• Fatty fish rich in omega-3 fatty acids
• Berries and other antioxidant-rich fruits
• Leafy green vegetables
• Nuts and seeds
• Whole grains
• Turmeric and other anti-inflammatory spices

Can dietary changes alone significantly improve memory? While diet plays a crucial role in brain health, combining a balanced diet with other memory-enhancing strategies is likely to yield the best results.

The Caffeine Connection: How Coffee and Tea May Benefit Memory

Caffeine, found in popular beverages like coffee and green tea, may have positive effects on memory function. Research has suggested that consuming caffeine at strategic times may enhance memory consolidation and recall.

A 2014 study found that participants who consumed caffeine after completing a memory test showed improved long-term memory storage. The study used a 200mg caffeine dose, roughly equivalent to two cups of coffee.

Optimal Caffeine Consumption for Memory Benefits

To potentially harness the memory-boosting effects of caffeine:

• Consume moderate amounts of caffeine (200-400mg per day for most adults)
• Consider timing caffeine intake after learning new information
• Choose natural sources of caffeine like coffee or green tea
• Be mindful of individual caffeine sensitivity and potential side effects

Is caffeine a magic solution for memory improvement? While caffeine may offer some benefits, it’s important to remember that it should be part of a broader strategy for enhancing cognitive function and overall health.

Innovative Approaches to Memory Enhancement

As research in neuroscience and cognitive psychology advances, new and innovative approaches to memory enhancement continue to emerge. These cutting-edge techniques offer exciting possibilities for improving cognitive function and preserving memory as we age.

Neurofeedback Training

Neurofeedback is a type of biofeedback that allows individuals to observe and potentially modify their brain activity in real-time. Some studies have suggested that neurofeedback training may help improve working memory and attention.

Transcranial Magnetic Stimulation (TMS)

TMS is a non-invasive technique that uses magnetic fields to stimulate specific areas of the brain. Research has shown promising results in using TMS to enhance various cognitive functions, including memory.

Virtual Reality (VR) Memory Training

VR technology is being explored as a tool for memory enhancement, particularly for individuals with mild cognitive impairment or early-stage dementia. VR environments can provide immersive, engaging experiences that may help strengthen memory formation and recall.

Cognitive Reserve Building

The concept of cognitive reserve suggests that engaging in mentally stimulating activities throughout life can help build a “reserve” of cognitive function, potentially delaying the onset of age-related cognitive decline. Activities that may contribute to cognitive reserve include:

• Pursuing higher education
• Engaging in intellectually demanding careers
• Maintaining an active social life
• Learning new skills throughout adulthood

Are these innovative approaches accessible to everyone? While some of these techniques may require specialized equipment or professional guidance, many principles of cognitive reserve building can be incorporated into daily life through lifelong learning and diverse mental activities.

Personalizing Your Memory Enhancement Strategy

While the techniques discussed in this article have shown promise in improving memory function, it’s important to remember that individual responses may vary. Developing a personalized approach to memory enhancement can help you achieve the best results for your unique needs and circumstances.

Assessing Your Current Memory Function

Before embarking on a memory improvement journey, consider assessing your current cognitive function. This can help you identify specific areas for improvement and track your progress over time. Options for assessment include:

• Online cognitive tests
• Consultation with a neuropsychologist
• Keeping a memory journal to track daily experiences

Combining Multiple Strategies

For optimal results, consider combining multiple memory-enhancing techniques. For example, you might:

1. Engage in daily brain training exercises
2. Incorporate regular aerobic exercise into your routine
3. Practice mindfulness meditation
4. Improve your sleep habits
5. Adjust your diet to support brain health

Monitoring Progress and Adjusting Your Approach

Regularly assess your progress and be willing to adjust your strategy as needed. Keep in mind that improvements in memory function may take time, and consistency is key to seeing long-term benefits.

How can you stay motivated on your memory improvement journey? Setting realistic goals, tracking your progress, and celebrating small victories can help maintain motivation and commitment to your memory enhancement efforts.

The Future of Memory Enhancement: Emerging Research and Technologies

As our understanding of the brain and cognitive function continues to grow, exciting new possibilities for memory enhancement are on the horizon. Researchers are exploring various avenues to push the boundaries of human memory capabilities and develop more effective interventions for age-related cognitive decline.

Genetic Approaches to Memory Enhancement

Advances in genetic research are providing insights into the molecular mechanisms underlying memory formation and retention. This knowledge could potentially lead to the development of targeted therapies to enhance memory function or prevent memory loss.

Brain-Computer Interfaces

Brain-computer interfaces (BCIs) that allow direct communication between the brain and external devices are an area of active research. While current applications focus primarily on assistive technologies, future developments could potentially enhance memory storage and recall.

Pharmacological Interventions

Researchers are investigating various compounds and drugs that may enhance cognitive function and memory. While some “smart drugs” or nootropics are already available, ongoing research aims to develop more effective and targeted interventions with fewer side effects.

Artificial Intelligence and Memory Augmentation

As AI technology advances, there is potential for developing sophisticated memory augmentation systems that can seamlessly integrate with human cognition, potentially enhancing our ability to store, process, and retrieve information.

Will these futuristic approaches make traditional memory enhancement techniques obsolete? It’s unlikely that emerging technologies will completely replace proven methods like exercise, mental stimulation, and healthy lifestyle choices. Instead, future developments are likely to complement and enhance existing strategies for maintaining and improving cognitive function.

As we continue to unlock the mysteries of the human brain and memory, the potential for enhancing cognitive function and preserving mental acuity throughout life becomes increasingly promising. By staying informed about the latest research and incorporating evidence-based strategies into our daily lives, we can take proactive steps to support our brain health and cognitive abilities for years to come.

8 techniques to improve memory

There are various ways a person can help to improve their memory. These include exercise, meditation, and getting adequate sleep.

Most people have occasional lapses in memory, such as forgetting a new acquaintance’s name or misplacing the car keys. Most of the time, this is simply a sign that a person is a bit too busy or is preoccupied. On the other hand, having a consistently poor memory can be problematic for someone.

Many factors play a role in memory loss, including genetics, age, and medical conditions that affect the brain. There are also some manageable risk factors for memory loss, such as diet and lifestyle.

While not all memory loss is preventable, people may be able to take measures to protect the brain against cognitive decline as they age.

In this article, learn about eight techniques to try to help improve your memory.

Share on PinterestThere are many brain training activities online that may help improve a person’s memory.

In a similar way to muscles, the brain needs regular use to stay healthy. Mental workouts are just as essential to gray matter as other factors, and challenging the mind can help it grow and expand, which may improve memory.

A large trial from the journal PLoS One found that people who did just 15 minutes of brain training activities at least 5 days a week had improvements in brain function.

The participants’ working memory, short term memory, and problem solving skills all significantly improved when researchers compared them to a control group doing crossword puzzles.

The researchers used brain training activities from the website Lumosity. The challenges work on a person’s ability to recall details and quickly memorize patterns.

Physical exercise has a direct impact on brain health. As the author of research in the Journal of Exercise Rehabilitation notes, regular exercise reduces the risk of cognitive decline with age and protects the brain against degeneration.

The results of a 2017 study suggest that aerobic exercise can improve memory function in people with early Alzheimer’s disease. The control group did nonaerobic stretching and toning.

Aerobic exercise increases a person’s heart rate and can include any of these activities:

• brisk walking
• running
• hiking
• swimming
• dancing
• cross-country skiing

Share on PinterestResearch suggests that meditation may cause long term changes in the brain that improve memory.

Mindfulness meditation may help improve memory. The authors of a 2018 research paper note that many studies show meditation improves brain function, reduces markers of brain degeneration, and improves both working memory and long term memory.

The researchers observed the brains of people who regularly practiced meditation and those who did not.

Their results indicated that making a habit of meditating may cause long term changes in the brain, including increasing brain plasticity, which helps keep it healthy.

Learn about a variety of different meditation types and how to do them in this article.

Sleep is vital for overall brain health. Disrupting the body’s natural sleep cycle can lead to cognitive impairments, as this interrupts the processes the brain uses to create memories.

Getting a full night’s rest, typically about 7–9 hours a night for an adult, helps the brain create and store long term memories.

Sugary foods can taste delicious and feel rewarding at first, but they may play a role in memory loss. Research from 2017 in animal models noted that a diet high in sugary drinks has a link to Alzheimer’s disease.

The researchers also found that drinking too many sugary drinks, including fruit juice, may have a connection a lower total brain volume, which is an early sign of Alzheimer’s disease.

Avoiding extra sugar may help combat this risk. While naturally sweet foods, such as fruits, are a good addition to a healthful diet, people can avoid drinks sweetened with sugar and foods with added, processed sugars.

Along with cutting out sources of excess sugar, reducing overall caloric intake may also help protect the brain.

Researchers note that high calorie diets can impair memory and lead to obesity. The effects on memory may be due to how high calorie diets lead to inflammation in particular parts of the brain.

While most research in this area has been with animals, a study from 2009 looked at whether restricting calories in humans could improve memory.

Female participants with an average age of 60.5 years reduced their calorie intake by 30%. The researchers found that they had a significant improvement in verbal memory scores and that the benefit was most significant in those who stuck to the diet best.

Caffeine from sources such as coffee or green tea may be helpful for the memory.

The authors of a 2014 study found that consuming caffeine after a memory test boosted how well participants’ brain stored memories long term.

People who took 200 milligrams of caffeine scored better on recall tests after 24 hours than people who did not take caffeine.

Caffeine may also boost memory in the short term. A study in Frontiers in Psychology found that young adults who took caffeine in the morning had improved short term memory.

This insight might be useful for individuals who have to take tests or recall information during a time of day when they may otherwise be tired.

Eating dark chocolate sounds like an indulgence, but it may also improve a person’s memory. The results of a 2011 study suggest that cocoa flavonoids, which are the active compounds in chocolate, help boost brain function.

People who ate dark chocolate performed better on spatial memory tests than those who did not. The researchers noted that cocoa flavonoids improved the blood flow to the brain.

With that said, it is important not to add more sugar to the diet, and so people should aim for at least 72% cacao content in dark chocolate and avoid chocolate with added sugar.

Share on PinterestExercising regularly may help keep the mind sharp.

Some people may be more prone to memory impairment than others due to a range of risk factors.

There are risk factors a person has no control over, such as genetics. Some people may be more predisposed to conditions, such as Alzheimer’s, which greatly affect the brain and memory.

In other cases, a person may be able to reduce the risk of memory impairment. Eating a diet high in refined sugar and fats and leading a sedentary lifestyle may increase the risk of memory loss.

Eating a rounded, healthful diet and exercising regularly may contribute to keeping the mind sharp and reduce memory loss.

Many techniques for improving memory can be beneficial for a person’s overall health and well-being. For example, practicing mindfulness meditation may not only make a person less forgetful but can also reduce stress.

Even adding one or two memory boosting practices to a person’s daily routine may help them keep their brain healthy and protect it from memory loss.

Memory, concentration, and brain health

Oily fish, berries, nuts, and other brain-boosting foods contain essential nutrients that may support short and long term brain function.

The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day.

The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer’s disease.

This article explores the scientific evidence behind 12 of the best brain foods.

Share on PinterestOily fish contains omega-3 that can help boost brain health.

Oily fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.

A 2017 study found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.

These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.

Examples of oily fish that contain high levels of omega-3s include:

• salmon
• mackerel
• tuna
• herring
• sardines

People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.

Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.

Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.

Cacao flavonoids seem to be good for the brain. According to a 2013 review, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.

Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails. Scientists have yet to test this in humans.

However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.

The researchers concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits.

Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.

Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.

A 2014 review notes that the antioxidant compounds in berries have many positive effects on the brain, including:

• improving communication between brain cells
• reducing inflammation throughout the body
• increasing plasticity, which helps brain cells form new connections, boosting learning and memory
• reducing or delaying age-related neurodegenerative diseases and cognitive decline

Antioxidant-rich berries that can boot brain health include:

• strawberries
• blackberries
• blueberries
• blackcurrants
• mulberries

Share on PinterestNuts and seeds are a plant-based source of healthful fats and proteins.

Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.

A 2014 study found that a higher overall nut intake was linked to better brain function in older age.

Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.

A 2014 review found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.

The nuts and seeds with the highest amounts of vitamin E include:

• sunflower seeds
• almonds
• hazelnuts

Fully exploring vitamin E’s effects on the brain will require further research.

Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin.

Whole-grain foods include:

• brown rice
• barley
• bulgur wheat
• oatmeal
• whole-grain bread
• whole-grain pasta

Coffee is a well-known concentration aid — many drink it to stay awake and encourage focus.

The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy.

Beyond boosting alertness, a 2018 study suggests that caffeine may also increase the brain’s capacity for processing information.

The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.

Coffee is also a source of antioxidants, which may support brain health as a person gets older. One study has linked lifelong coffee consumption with reduced risk of:

• cognitive decline
• stroke
• Parkinson’s disease
• Alzheimer’s disease

Caffeine can, however, affect a person’s sleep and doctors do not recommend caffeine consumption for everyone.

A source of healthful unsaturated fat, avocados may support the brain.

Eating monounsaturated fats may reduce blood pressure, and high blood pressure is linked with cognitive decline.

Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.

Other sources of healthful unsaturated fats include:

• almonds, cashews, and peanuts
• flaxseed and chia seeds
• soybean, sunflower, and canola oils
• walnuts and Brazil nuts
• fish

Peanuts are a legume with an excellent nutritional profile. They contain plenty of unsaturated fats and protein to keep a person’s energy levels up throughout the day.

Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.

Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s.

Enjoyed by many for breakfast, eggs can be an effective brain food.

They are a good source of the following B vitamins:

• vitamin B-6
• vitamin B-12
• folic acid

Recent research suggests that these vitamins may prevent brain shrinkage and delay cognitive decline.

Share on PinterestBroccoli and other cruciferous vegetables are rich in fiber and nutrients.

As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain.

Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates.

Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.

Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.

Other cruciferous vegetables that contain glucosinolates include:

• brussels sprouts
• bok choy
• cabbage
• cauliflower
• turnips
• kale

Leafy greens, including kale, may support brain health.

Like broccoli, kale contains glucosinolates, and leafy greens also contain other key antioxidants, vitamins, and minerals. This is why many consider kale to be a superfood.

Soybean products are rich in a particular group of antioxidants called polyphenols.

Research has linked polyphenols with a reduced risk of dementia and improved cognitive abilities in regular aging processes.

Soy products contain polyphenols called isoflavones, including daidzein and genistein. These chemicals act as antioxidants, providing a range of health benefits throughout the body.

In addition to making dietary changes, some people consider taking supplements to improve their brain function. But do these supplements actually work?

Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.

Research suggests that taking ginseng may improve this performance. However, further studies are needed before doctors can recommend ginseng to enhance brain function.

The foods listed above may help improve a person’s memory and concentration. Some may also reduce the risk of stroke and age-related neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.

Some of the foods contain compounds such as healthful fatty acids, which can help improve the structure of brain cells called neurons. Other compounds, such as sugars and saturated fats, may damage brain cell structures.

Brain-boosting foods tend to contain one or more of the following:

• antioxidants, such as flavonoids or vitamin E
• B vitamins
• healthful fats
• omega fatty acids

Beyond adjusting the diet, a person can optimize their brain function by:

• not eating too much or too little
• getting enough sleep
• keeping hydrated
• exercising regularly
• reducing stress through yoga, mindfulness, or meditation
• reducing alcohol intake

Eating a brain-boosting diet will also provide many benefits for the entire body.

Exercises to develop and improve memory

Memory is a strange artist: it renews the colors of life
and erases gray shades, retaining only the brightest colors;
and the most expressive silhouettes.

Mark Levy

Contents

1. Why develop memory
2. How to develop memory, attention and thinking
3. What exercises develop memory
4. How to further improve your memory

It so happened that people today hardly use their memory: contacts are recorded in the phone, knowledge is on the pages of websites, meetings are in online planners, tasks are in notes. But aren’t we relying too much on external helpers? And don’t we trust ourselves too little?

Why develop memory

A good memory is the key to a successful future, an important resource through which we accumulate knowledge and experience that serve as the basis for decision-making. Neurons are the nerve cells in the brain that are responsible for memory.

In order for the memory to work well, nerve cells need a lot of energy, which the brain does not always want to give. The brain saves energy and gets rid of everything that seems unnecessary to it, so we forget a lot of things pretty quickly. This can be corrected: the brain will spend less energy on memorization if you start training memory.

How to develop memory, attention and thinking

Regular training is the key to success in the development of memory and attention, because the brain is the same muscle that can and should be “pumped”. Only here you can’t do with an ordinary gym.

A set of exercises will help you become more attentive. On the one hand, these are special games and tasks that can be performed at school lessons. On the other hand, this is a banal observation of everything that surrounds us.

The volume and accuracy of memorization help to train special tasks adapted to the level of complexity, such as, for example, in the course “Development of memory and attention”, and regular cognitive load.

In addition, memory, attention and thinking are inextricably linked, therefore, in order to pump the brain to the fullest, you need to develop each of these skills separately and in combination.

What kind of exercises develop memory

We share a selection of exercises that will make you more attentive, improve your memory and thinking, and also help you tune in to productive work.

Line

Take a piece of paper, a pen and record 3 minutes. At this time, slowly draw a horizontal line and do not think about anything else. As soon as an extraneous thought appears in your head, turn the line into a sharp peak, and then continue to draw a straight line until time runs out or until a new extraneous thought.

If your line looks like an ECG at the end, train more often. If, on the contrary, the task turned out to be too simple, note 5 minutes.

Bookkeeper

Prepare short examples of addition, subtraction, division and multiplication. You can use any application for oral counting on your smartphone. Solving examples for at least 3 minutes will make the brain work faster and teach you to concentrate on the task you desire.

Ambidexter

Which hand do you write with? Change your pen and write a few words. You can try to draw a simple drawing with your non-working hand or with both hands at once. This is very beneficial for the brain. Firstly, fine motor skills, which are involved in writing by hand, have a beneficial effect on memory, and secondly, this is a way to activate the brain with unusual activity.

Trailblazer

Think of a new route to work, home or the supermarket. While walking, try to remember the names of streets, establishments and other distinctive features. Before going to bed, restore the created route in memory with maximum accuracy. Try to exercise daily.

Keen Eye

Look around your room or office. Explore the space for a minute. Then close your eyes and list all the objects you remember, from the largest (door, table, cabinet) to the smallest (pens, figurines, stains or scratches).

Portrait painter

Look at a colleague or anyone you meet for 30-40 seconds. Turn away and remember the features of appearance in as much detail as possible: clothes, eye color, hairstyle, freckles, moles, etc.

All exercises train attention and work with memory: with each new training session, you will memorize more and more nuances.

The next group of exercises will require preparation. You will need a sheet of paper, a pen and an assistant.

Pyramid

Ask an assistant to write the numbers in a column on a piece of paper. Let there be only three or four of them on the first line. On the second – five, on the third – six. So the column of numbers will resemble a pyramid. First close it with your hand, and then open one of the stitches for a few seconds. Repeat the sequence of numbers in the line from memory and check with the correct answer. Try to reduce the number of mistakes and review time in each workout.

Chain

On a piece of paper, the assistant writes for you ten words that are not related to each other:

• key,
• sewing machine,
• helicopter,
• hare,
• bonfire,
• wire,
• mosquito,
• bucket,
• nose,
• tire.

Read these words and try to name them from memory in the correct order without looking. You can make a story out of them. For example: we start a sewing machine with a huge key, it sews a whole helicopter, on the skids of which a fearless hare hangs … Have you coped with one chain? Ask them to prepare new ones for you: more authentic and more difficult.

Couples

Here you need to prepare pairs of words that are not related to each other.

To remember them, you need to imagine them in the form of vivid images. For example: a huge crocodile eats a house, a sheep walks in a spaghetti coat, a gnome moves on crutches. Having closed one column with your hand, remember the pairs for words from the open column. Try to memorize as quickly as possible, spending no more than 30-40 seconds on ten pairs. Accuracy and speed of execution will be the key to “pumped memory”.

These and other similar exercises are difficult to fully perform on your own, so the effectiveness is reduced. Here you definitely need an assistant. In addition, exercise should be done regularly. You can make it easier for yourself and enroll in a course on the development of memory and attention – there you will train cognitive skills on various tasks, you are supported by curators, there is a time tracker.

Memory Diary

Before going to bed, rewind the whole day. Try to remember the smallest details: where you were, with whom you talked, what you met along the way, what feelings you experienced. Further, you will have to allocate more time for this task, as you will remember your activities in more detail.

Carbon copy

Examine an image, such as a 100 ruble banknote, for a minute. Then take a piece of paper and draw the image on the bill from memory. Check your drawing against the original. If you missed a few details, remember what was missing and make a new sketch to correct the mistakes. Gradually find more and more difficult pictures so that there is an effect.

Magician

Take an ordinary deck of cards, shuffle it and try to remember the sequence of the first five cards from the deck. Five cards are easy to remember? How about 10, 15 or the whole deck? Do the exercise regularly and you will notice how your memory capacity will increase.

Of course, the more difficult and voluminous materials you memorize, the better your memory works.

Polyglot

Start learning a foreign language. Then you will need to memorize a lot of words and rules, speak and understand speech by ear. This challenging task involves the entire brain and is great for developing the ability to remember and retain information. You can learn the fast technology of memorizing words by watching a short video.

Writer

Make it a rule to memorize poetry or prose regularly. This is also great for training memory, and a variety of texts will allow you to gradually increase the cognitive load.

Walking Encyclopedia

Make a selection of articles on an interesting topic. Practice quickly reading, analyzing and retelling articles – this will strengthen your memory. Another plus of the exercise is that the acquired knowledge can be used at any time.

Important!

When working with exercises for the development of memory, attention and thinking, several principles must be observed:

1. Set a goal – understanding your goal motivates you to succeed.
2. Move from simple to complex – too difficult tasks demotivate.
3. Focus on quality before quantity. In other words, first do it right and a little, and only then increase the load.
4. Watch your speed – the higher the speed, the more useful.
5. Work in pleasure – if you like the activity, then you want more training. More training means better results.

How to further improve memory

In addition to the above exercises, there are factors that will have a beneficial effect on the brain as a whole, and, therefore, on attentiveness, memory and clarity of thought.

Sleep and wake patterns

7-8 hours of sleep is important for brain activity. During this time, he manages to strengthen the necessary connections between neurons and destroy those that are no longer needed. Build the mode in such a way that the brain gets enough time to “put things in order”.

Walking

Try to walk every day to provide oxygen to the brain. This is very important for his work. On the other hand, on walks you can train your attention by observing others and laying new routes.

Physical exercise

Did you hate physical education at school? In vain! Physical activity increases blood circulation: the brain gets nourished and oxygenated faster, which means it can work longer and more productively.

Proper nutrition

Proper nutrition affects not only health in general, but also the brain in particular. Fats and vitamins found in nuts, vegetables and red fish, for example, help the brain cope with stress.

Cognitive load

The development of thinking and memory is also facilitated by solving crosswords and puzzles. Try doing this on public transport or during your lunch break.

Regular training

You have heard more than once that any exercise must be done regularly. By forcing your memory to work every day, you help your brain readjust and get used to the load. Without this change will not come.

Pay attention to your health, work on the development of memory and thinking, and regularly increase the load. If you are already accustomed to cognitive training, then be sure to learn special memory development tools. You will learn about one of them from this video.

Memory Exercise Set

Adolescent memory training kit

Memory, one of the mental processes that can be developed with the greatest efficiency.

Games, tasks and exercises that develop the memory of adolescents.

1) Words are read. The subjects should try to remember them in pairs. Then only the first words of each pair are read, and the subjects write down the second.

MATERIAL:

1. chicken – egg, scissors – cut, horse – hay, book – teach, butterfly – fly, brush – teeth, drum – pioneer, snow – winter, cock 9025 2 – shout, ink – notebook, cow – milk, locomotive – to go, pear – compote, lamp – evening.

2. beetle – chair, feather – water, glasses – error, bell – memory, dove – father, watering can – tram, comb – wind, boots – boiler, lock – mother, match – sheep, grater 9 0252 – sea, sled – factory, fish – fire, ax – jelly.

2) Close your eyes and imagine the corresponding pictures, the names of which will be pronounced.

1. Lion attacking an antelope

2. Dog wagging its tail

3. A fly in your soup

4. Macaroons in a box

5. Lightning in the dark

6. Stain on your favorite clothes

7. Diamond sparkling in the sun

8. Cry of terror in the night

9. The joy of motherhood

10. A friend stealing money from your wallet

Now remember and write down the names of the visualized pictures. If you remember more than 8 images, the exercise was completed successfully.

3) In 40 seconds, try to remember the 20 suggested words and their serial numbers. Close the text, on a piece of paper write the words with their serial numbers.

1. Ukrainian 11. Oil

2. Economy 12. Paper

3. Porridge 13. Cake

4. Tattoo 14. Logic

5. Neutron 15. Standard

6. Love 16.