How to Improve Memory: Science-Backed Strategies and Tips

A foundational principle of mental health and cognitive performance is to supply the body with the best nutrition possible. Learn more about the memory-boosting power of these foods, including lots of practical tips on buying, food prep, and much more, in our brain foods guide directly below. Follow your health care provider’s advice for dealing with medical conditions, such as high blood pressure, diabetes, depression, hearing loss and obesity. The better you take care of yourself, the better your memory is likely to be. Regularly review the medicines you take with your health care provider. Although there are no guarantees when it comes to preventing memory loss or dementia, some activities might help.

how to improve memory

The mind palace memory technique, also called memory palace or method of loci, calls upon the brain’s power of visualization. Every drag on a cigarette creates trillions of free radicals (unattached oxygen molecules) that damage brain cells. An entire group of medications — the anticholinergic drugs — cause memory loss by blocking acetylcholine, the neurotransmitter of memory and learning. To train yourself to breathe properly, it’s recommended that you practice this diaphragmatic breathing exercise for 5-10 minutes, a few times per day. Research done at UCLA found that skimping on just one night of sleep affects mental performance as much as being drunk.

You might even repeat each entry out loud as you write it down to help keep it in your memory. Keep your wallet, keys, glasses and other essential items in a set place in your home so they are easy to find. Look for opportunities to get together with loved ones, friends and other people, especially if you live alone. Visual representations, like pictures, charts, and graphs, help many people better understand a subject. Create color-coded charts that compare and contrast concepts you’re learning, use Post-it notes to group related ideas, or use highlighters to emphasize important points.

how to improve memory

In fact, one study found that sleeping after learning something new actually leads to physical changes in the brain. Sleep-deprived mice experienced less dendritic growth following a learning task than well-rested mice. Have you ever noticed how it’s sometimes easier to remember the information at the beginning or end of a chapter? Researchers have found that the order of information can play a role in recall, which is known as the serial position effect. You can take advantage of this by structuring and organizing the materials you’re studying.

We should consider how to best incorporate technological advances into our culture, while keeping in mind how to minimize potential adverse effects of such advances. You’ll soon start receiving the latest Mayo Clinic health information you requested in your inbox. When you irwin-pt.com come across an especially difficult concept, devote some extra time to memorizing the information. While you might be tempted to try to learn everything in one long session, this tactic can actually make it harder to remember the information later.

It’s important to note that caffeine affects people differently. At least 30 minutes before bedtime, turn off your devices and allow your brain to unwind. Go to bed at the same time every night and get up at the same time each morning. Memory is a part of cognition, and cognitive strength has some things in common with muscle strength. But you can’t lift the same size weight every day and expect to get stronger. Because you can’t remember what you never process in the first place.

There’s evidence that even as little as two minutes per day can be beneficial. Click the “Genre and Moods” tab and look for a category called “Focus,” which curates focus playlists. Listen, play, sing, and dance to music — it’s all good for your brain.

In the research, experts found that yoga may improve subjective memory (your perceptions and beliefs) by enhancing working memory capacity. Your brain likes organization, and staying organized can help your brain effectively process information. Manually writing down your checklist (instead of doing it electronically) also increases the likelihood that you’ll remember what you’ve written down. The mind palace technique, also known as the method of loci (MoL), is often used by memory champions. In this ancient technique, you create a visual and complex place to store memories, like a palace or elaborate library, in your mind.