How
to Remember Everything
I’m in the middle of research for this
article when I need to get something from another room. By the time I finish my
five-second climb up the stairs, I’ve completely forgotten what it was I wanted
and freeze until it hits me that I was grabbing my notebook... and some Mentos.
I think.
Memory loss is a
natural symptom of aging, but it starts way before the grey hair and dentures —
possibly when we’re as young as 20. Some
researchers blame forgetfulness on our tweeting and Googling, suggesting that
multitasking and a constant influx of information may be hurting our memory.
Other parts of our lifestyle, like snooze time and working out also play a key
role . Fortunately, there are lots of techniques that
may help keep our memory sharp — before we start repeating stories that start
with, “When I was your age...”
Forget Me Not — The Need-to-Know
We receive an overwhelming amount of
information every day, but the brain filters out most of it. The stuff we do
notice heads straight to our short-term
memory, which can hold about seven
units of information (i.e. a seven-digit
phone number) for 20 to 30 seconds. Anything important or impactful (like the
way a first love used to laugh) moves to another part of the brain for
long-term storage, while the rest gets pushed out to make room for new
information coming in. More
emotional experiences tend to stick with us, as do activities we repeat often,
like dance routines.
So why do we always seem to struggle to find
those house keys? Aging is a big factor, and some studies suggest that the gradual
decline in memory begins as
early as age 20. Other research suggests we’re less likely to remember things now that
information is easily accessible 24/7 on the Internet! And studies
from the past several years are myth-busting the idea that multitasking is efficient or productive. Some
researchers believe multitasking actually impairs our short-term memory and
hurts our ability to focus on the most important information in our
environment.
No matter what the source of those memory
problems, the good news is we’ve got you covered. Keep reading for tips on
improving memory.
Remember This! — Your Action Plan
From sleeping more to keeping a calendar,
certain lifestyle habits can really boost our ability to remember new
information.
Improve General Memory
Get some sleep.
Just one night of sleep deprivation can
damage our short- and long-term memory, and all-nighters may bring down our
ability to retain new information by 40 percent! That’s because, during sleep,
the brain picks out information worth
remembering and strengthens new memories. And hey you
20-somethings, check this out: One study found that sleep deprivation has a more
negative effect on people in their 20s than on baby boomers. Regardless of age,
if those recommended
seven to nine hours of sleep seem impossible, a 60-minute
nap can also improve memory and recall.
Move it.
As if there aren’t enough reasons to put on
those running shoes, here’s another one: Exercise can improve memory and
learning — even if it’s just 30 minutes of daily walking. Scientists think exercise boosts
the size of the hippocampus, the part of the
brain that processes new information and plays a role in long-term memory
storage.
Work the mind.
Try changing things up by using a non-dominant
hand or taking a new route to work. Or start
using the mind in the ways you’ve been using the phone, like memorizing phone
numbers and addresses or writing directions on paper instead of using a GPS.
Need a quick pick-me-up? A good old-fashioned cup of coffee just might boost
that memory as well as any brain-training game.
Study Smarter
Study when it counts.
In
one study, participants who received training in the
afternoon performed better on tests than those who were trained in the morning.
Reviewing what you’ve learned before bed and right after waking up can
also improve
retention, but Pythagoras
already knew that ages ago.
Space out.
Multiple studies have found that a memory
technique called “spaced
repetition” can increase retention by up to 50
percent. Basically, spaced repetition involves breaking info into smaller units
and reviewing them consistently over the course of a few months. It can also
help to test
yourself on new information instead of just
passively reviewing it.
Tell a story.
The crazier the story, the more likely we are
to remember it! Try this technique with the shopping list: If the first word is
“apples,” picture an apple pie on the table and use other words on the list to
tell a tale about what happened on the trip to the grocery store.
Remember Random Things
Know what’s in a name.
Keep repeating a new name in your head or use
it in conversation as much as you can. (“That’s a great idea, Sam!”) Or tie the
person’s name to something unique about them, like “Dan the Digital Ninja.”
Save the date.
Plan ahead with Google Calendar reminders and
Post-It notes. Bonus points for memorizing the date without help: Try the
mnemonic method and create a story by using the numbers in the date.
Systemize it.
Create
rituals and develop habits, like leaving keys
in the same place every day. Run through a checklist of all essentials before
leaving the house. (Phone? Check. Wallet? Keys?)
BY KATYA MARGOLIN
https://greatist.com/happiness/how-remember-everything
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