Have you started to realize that you can't remember where you put your keys, or once again forget about an important meeting, can't concentrate on important issues and are always distracted, you don't remember the new material well, or you can't remember recently passed material? So it is worth considering how to improve memory and attention in adults and restore it to its former state.
The first thing that comes to mind is to create an online calendar with a diary or reminders so you don't miss important events and appointments. But what to do with the information that needs to be remembered and transferred to long-term memory?
Unfortunately things are not that simple. Despite the variety of options, tablet formulations, and a variety of supplements and medications, there is currently not much scientific evidence that they actually improve brain activity and thought processes. Testing a $ 50 drug that promises to strengthen nerve connections in the brain in just a few weeks doesn't sound very appealing, especially if the appointment was made by a doctor as part of a promotion.
In 21st century computing technology, it is not necessary to cover the entire volume or even just spend time on it to prepare for an exam. The core of the problem is often poor memorization, weakened memory, and the wrong approach to the learning process.
Fortunately, there are scientifically proven effective memory enhancement methods and ways to improve brain function at home, both in the short and long term, and even make it easier to prepare for the exam. Below we will consider each separately.
Try meditation to improve concentration
Attention is one of the main components of memory. For data to move from short term memory to long term memory, you need to focus on this particular piece of material. Try to do important things away from distractions like television, music, phones, chats and other entertainment.
This is not always easy to do, especially if you have noisy neighbors or kids around you. Try to give yourself some time when no one is in the way so you can focus on your work.
Memory and concentration are located in approximately the same area of the brain. It has been proven that increased attention concentration through meditation leads to an improvement in the brain's performance and the process of remembering an adult.
Meditation helps to improve and improve working memory, which temporarily stores data needed throughout the day. Simply put, there are 7 pieces of information in the brain at any given time, when a new piece arrives, it replaces the old one, either saved in long term memory or not. Meditation helps to get the information needed for a certain period of time faster.
It is not known exactly how long it will take to see positive results. Usually this can take 2 to 8 weeks.
Perhaps the calming effect of meditation enhances the ability to overcome mental noise (distractions) and focus on what you need to know at some point.
Here are some more powerful methods:
- Turn off all notifications while learning.
- Try to isolate yourself from people you know while working. Go to the library or cafe where you won't be disturbed.
- Work on only one topic at a time, avoid multitasking and switching to other materials frequently.
Do not click
To adequately handle this or that information, several approaches must be studied. Studies have shown that those who regularly learn piece by piece memorize a particular material much better than those who learn everything at once.
Configure and organize your data
Researchers have discovered that information is organized into "clusters" linked together in the brain. The brain's ability to construct this data can be used in everyday life. Try putting together similar ideas and terms, or taking notes or grouping materials from different books; this will make it easier to remember and highlight the information you want from different sources.
Use reminders and abbreviations
Reminders is a memorization technique often used by students to retrieve data from the brain faster. In other words, it's an easy way to remember complex information. For example, you can associate a term you want to remember by associating it with a topic you are familiar with. The best mnemonics are those associated with positive imagery or humor. You can find a rhyme, song, or joke to remember a particular part of the material.
Abbreviations are the most commonly used technique for associative memorization of short lists or sequences.
In everyday life, we are so used to abbreviations that we don't even notice them and don't even think about what words they consist of.
As you learn new information, you can create your own abbreviations.
Analyze the material in detail and repeat what you went through
To remember information, you first need to make it understandable to the brain, and then repeat everything learned, then the information will definitely fall into long-term memory. For example, read the definition of the key term, study the definition of that term, and then read a more detailed explanation of what the term means. By repeating this process several times, you'll likely find that you remember the term easier and faster over time.
In order to review the reviewed material, it is also recommended to divide it into three difficulty categories. For each, choose the time you spend and the days of the week.
Review the material again, if you remember well then repeat it just once a week.
If you have trouble reproducing the information, reread it within a few hours or every day.
If you don't remember anything, study the material for another 10 minutes. After the whole cycle repeats, you reorder the information according to how you remember it and spend your time repeating and filling in the blanks.
Visualize information
Visualizing information often helps people remember material better because some people have greater visual perception. For example, pay attention to the pictures, charts, and tables in the same tutorials. You can create your own diagrams, diagrams, and drawings, use notes or colored markers in the margins to remember key points and quickly find what you need.
Link new information with previously known information
When researching unfamiliar material, consider 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 it out
Research shows that reading aloud makes it easier to remember information. Teachers also support this concept and apply it in practice when they ask their students to teach new material to their classmates. You can also use this approach and work on new material 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 studied plays an important role in how quickly the brain samples this information and comes out. And the material is best remembered at the beginning and end of the book.
Information in the middle is often lost, but this problem can be resolved by repeating it several times. Another strategy is to reinterpret what you've learned in your own words to make it easier to remember.
Change normal environment
Another great way to improve memorization is by changing the learning environment. Change the place in the classroom or the time of day to work on the material. By adding an element of innovation to your learning activities, you can increase the efficiency of your efforts and the memorization of information.
Remember before you write
Teachers usually tell you to write something down before you start teaching them so the material is better remembered.
Remember what you wrote and mentally repeat it and don't just rewrite it without thinking.
This process will not be difficult because the information will remain in short-term memory for about 10-20 seconds. And when you mentally remove this information in your mind, you will transfer it to 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 and some other cognitive abilities.
The link between sleep and memory has been confirmed by numerous studies as many people know that memory consolidation occurs during sleep. This concludes that sleep quality is directly related to the clarity of memories. If the quality of your sleep deteriorates, you will soon notice your memories going away from you. Conversely, with enough sleep from 8+ hours, it is much easier and faster to remember specific moments.
Research has also shown that candies can improve memory performance. One of the most well-known 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 showed another set of cards about 40 minutes later. One of the groups managed to take a nap in those 40 minutes.
Results:The group that took the nap retained significantly more information (85%) about the pictures compared to those who did not sleep at all (60%).
This is again because memory is reinforced - the brain needs sleep for this process to go well, so some sleep will only be beneficial.
Takeaway:If you want to get the most out of your memory reserve, get enough sleep for your body.
Training
Exercise is known for improving cognition, concentration and blood circulation in the brain through the flow of oxygen to the cells of the brain and mood.
Exercise also triggers 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 in a number of studies to improve brain function, so let's talk about that first. In one of these, it has been proven that just a few minutes of light exercise leads to a sudden improvement in memory. Scientists observed changes in brain activity while the participants in the experiment exercised different intensities.
The results showed that during these exercises, the connection between new episodic memories (autobiographical memory that remembers according to the principle of "who, what, where and when") and the responsible brain regions in the dentate gyrus developed. and hippocampus.
Therefore, you can improve your memory with just a few minutes or even an hour of exercise. You can try a treadmill or walking for a start, and most people can do that.
For coffee and tea
Caffeine is a well known brain booster. In large quantities it is harmful and even dangerous to health, but there is no doubt that it improves memorization.
In a study by Johns Hopkins, one group of volunteers were asked not to consume any caffeinated food, and a second group was given 200 mg of caffeinated supplements 5 minutes after they were asked to view the pictures. The next day more pictures were shown, some were the same or somehow similar to the past, there were new ones as well.
The group that caffeinated the day before was much more successful in determining which pictures resembled their originals, and they could even tell the difference between them.
Tea and coffee contain the highest amount of caffeine, with many additional benefits, for example the presence of antioxidants. Try to get your caffeine from natural tea and coffee, not from sugary carbonated energy drinks. In addition to caffeine, green and black tea contain ingredients that improve memory. It is recommended to drink them all day, but preferably not before bedtime.
Consume Foods Rich in Flavonoids
Foods containing saturated fat and trans fat (red meat, butter) are bad for memory. And just in preparation for exams, students often consume lots of unhealthy foods that are even worse for the brain.
Numerous studies have shown that these foods can lead to Alzheimer's and dementia in the future, causing irreparable damage to brain health and memory loss.
It is recommended to eat foods that are good for the brain, more fish, olive oil, whole grains, walnuts, blueberries to improve memory.
In the long run, foods high in flavonoid content will help improve memory, especially dark fruits and cocoa. Flavonoids are anti-inflammatory compounds found in plants that improve cardiovascular health. Some studies have also proven to be an excellent cancer preventive, and consuming blueberries for a few weeks slows memory loss.
Another study found that consuming blueberries regularly for 12 weeks improved spatial memory. The first signs of improvement appeared within the third week of the experiment.
Dark chocolate containing 70% or more cocoa is also known to improve brain function.
Medicines and Supplements
If you want to improve brain function through supplementation, omega-3 fatty acids are best.
Pay attention to the label when choosing supplements and before taking any tablets, omega-3 fats from highly refined fish oil, preferably fish found in cold waters, less mercury. They improve memory and other cognitive functions, especially in the elderly.