Everyone can take steps to improve their memory, and with time and practice most
people can gain the ability to memorize seemingly impossible amounts of
information. Whether you want to win the World Memory Championships, ace your
history test, or simply remember where you put your keys, this article can get
you started. Scientists believe that exercising your brain can create a
'cognitive reserve' that will help you stay sharp as you age.
1. Convince yourself that you do have a good memory that will improve. Too many
people get stuck here and convince themselves that their memory is bad, that
they are just not good with names, that numbers just slip out of their minds for
some reason. Erase those thoughts and vow to improve your memory. Commit
yourself to the task and bask in your achievements it's hard to keep motivated
if you beat yourself down every time you make a little bit of progress.
2. Keep your brain active. The brain is not a muscle, but regularly "exercising"
the brain actually does keep it growing and spurs the development of new nerve
connections that can help improve memory. By developing new mental skills
especially complex ones such as learning a new language or learning to play a
new musical instrument and challenging your brain with puzzles and games you can
keep your brain active and improve its physiological functioning.
3. Exercise daily. Regular aerobic exercise improves circulation and efficiency
throughout the body, including in the brain, and can help ward off the memory
loss that comes with aging. Exercise also makes you more alert and relaxed, and
can thereby improve your memory uptake, allowing you to take better mental
4. Reduce stress. Chronic stress, although it does not physically damage the
brain, can make remembering much more difficult. Even temporary stresses can
make it more difficult to effectively focus on concepts and observe things. Try
to relax, regularly practice yoga or other stretching exercises, and see a
doctor if you have severe chronic stress.
5. Eat well and eat right. There are a lot of herbal supplements on the market
that claim to improve memory, but none have yet been shown to be effective in
clinical tests (although small studies have shown some promising results for
ginkgo biloba and phosphatidylserine). A healthy diet, however, contributes to a
healthy brain, and foods containing antioxidants, broccoli, blueberries,
spinach, and berries, for example and Omega-3 fatty acids appear to promote
healthy brain functioning. Feed your brain with such supplements as Thiamine,
Vitamin E, Niacin and Vitamin B-6. Grazing, eating 5 or 6 small meals throughout
the day instead of 3 large meals, also seems to improve mental functioning
(including memory) by limiting dips in blood sugar, which may negatively affect
6. Take better pictures. Often we forget things not because our memory is bad,
but rather because our observational skills need work. One common situation
where this occurs (and which almost everyone can relate to) is meeting new
people. Often we don't really learn people's names at first because we aren't
really concentrating on remembering them. You'll find that if you make a
conscious effort to remember such things, you'll do much better. One way to
train yourself to be more observant is to look at an unfamiliar photograph for a
few seconds and then turn the photograph over and describe or write down as many
details as you can about the photograph. Try closing your eyes and picturing the
photo in your mind. Use a new photograph each time you try this exercise, and
with regular practice you will find you're able to remember more details with
even shorter glimpses of the photos.
7. Give yourself time to form a memory. Memories are very fragile in the
short-term, and distractions can make you quickly forget something as simple as
a phone number. The key to avoid losing memories before you can even form them
is to be able to focus on the thing to be remembered for a while without
thinking about other things, so when you're trying to remember something, avoid
distractions and complicated tasks for a few minutes.
8. Create vivid, memorable images. You remember information more easily if you
can visualize it. If you want to associate a child with a book, try not to
visualize the child reading the book that's too simple and forgettable. Instead,
come up with something more jarring, something that sticks, like the book
chasing the child, or the child eating the book. It's your mind make the images
as shocking and emotional as possible to keep the associations strong.
9. Repeat things you need to learn. The more times you hear, see, or think about
something, the more surely you'll remember it, right? It's a no-brainer. When
you want to remember something, be it your new coworker's name or your best
friend's birthday, repeat it, either out loud or silently. Try writing it down;
think about it.
10. Group things you need to remember. Random lists of things (a shopping list,
for example) can be especially difficult to remember. To make it easier, try
categorizing the individual things from the list. If you can remember that,
among other things, you wanted to buy four different kinds of vegetables, you'll
find it easier to remember all four.
11. Organize your life. Keep items that you frequently need, such as keys and
eyeglasses, in the same place every time. Use an electronic organizer or daily
planner to keep track of appointments, due dates for bills, and other tasks.
Keep phone numbers and addresses in an address book or enter them into your
computer or cell phone. Improved organization can help free up your powers of
concentration so that you can remember less routine things. Even if being
organized doesn't improve your memory, you'll receive a lot of the same benefits
(i.e. you won't have to search for your keys anymore).
12. Try meditation. Research now suggests that people who regularly practice
"mindfulness" meditation are able to focus better and may have better memories.
Mindfulness (also known as awareness or insight meditation) is the type commonly
practiced in Western countries and is easy to learn. Studies at Massachusetts
General Hospital show that regular meditation thickens the cerebral cortex in
the brain by increasing the blood flow to that region. Some researchers believe
this can enhance attention span, focus, and memory.
13. Sleep well. The amount of sleep we get affects the brain's ability to recall
recently learned information. Getting a good night's sleep "a minimum of seven
hours a night " may improve your short-term memory and long-term relational
memory, according to recent studies conducted at the Harvard Medical School.
14. Build your memorization arsenal. Learn pegs, memory palaces, and the Dominic
System. These techniques form the foundation for mnemonic techniques, and will
visibly improve your memory.
15. Venture out and learn from your mistakes. Go ahead and take a stab at
memorizing the first one hundred digits of pi, or, if you've done that already,
the first one thousand. Memorize the monarchs of England through your memory
palaces, or your grocery list through visualization. Through diligent effort you
will eventually master the art of memorization.