from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
If you’ve ever found yourself forgetting where you left your keys or blanking out information on important tests, you’ve probably wondered how to improve memory. Fortunately, there are plenty of things that you can do to increase memory power. Tactics like reminders, organization, minimizing distractions, visualization, and repeating information out loud can help cement information in your memory.
Obviously, utilizing some sort of reminder system can help. Setting up an online calendar that sends reminders to your phone helps you keep track of all those appointments and meetings. Creating daily to-do lists can ensure you don’t forget important tasks that need to be completed.
But what about all the important information that you need to cement into your long-term memory? It will take some effort and even involve tweaking or dramatically changing your normal study routine, but there are several strategies you can utilize to get more out of your memory.
If you want to know how to improve memory, it’s important to start with research-proven strategies. This can include memorization techniques, study habits, and lifestyle changes that can help you make the most of your memory. Keep reading to find ways to effectively improve memory, enhance recall, and increase retention of information.
If you want to commit something to memory, it’s important to start by working on how you attend to the information. After all, attention is a lot like a spotlight, shining light on the important details.
Attention is one of the major components of memory. In order for information to move from your short-term memory into your long-term memory, you need to actively attend to this information.
Set aside a short period of time to be alone. Try to study in a place free of distractions such as television, music, and other diversions.
Getting rid of distractions might be a challenge, especially if you are surrounded by boisterous roommates or noisy children. Ask your roommates to give you some space or ask your partner to take the kids for an hour so you can focus on your work.
While you might be tempted to try to learn everything in one long session, this tactic can make it harder to remember the information later.
Studying materials over several sessions gives you the time you need to adequately process information. Plus, it’s just a more realistic strategy. By breaking your review sessions up into smaller blocks, you’re more likely to stick with it.
Plus, it gives you a chance to review key details several times. Repetition is one of the best ways to improve your memory.
Research has continuously shown that students who study regularly remember the material far better than those who do all of their studying in one marathon session.
When you are trying to learn how to improve memory, looking at some of the ways that memory is organized and retained can be helpful. For example, researchers have found that information is organized in memory in related clusters.
You can take advantage of this by structuring and organizing the materials you’re studying. Try grouping similar concepts and terms together, or make an outline of your notes and textbook readings to help group related concepts.
Mnemonic devices are a technique often used by students to aid in recall. A mnemonic is simply a way to remember information. For example, you might associate a term you need to remember with a common item that you are very familiar with. The best mnemonics are those that utilize positive imagery, humor, or novelty.
Come up with a rhyme, song, or joke to help remember a specific segment of information.
Evidence indicates that mnemonic strategies can be a powerful tool for improving memory. In one study, using a mnemonic acronym improved learning of a task sequence. The research also showed that this strategy was useful for reducing the effects of interruptions in tasks that involve following a certain set of procedures.
Another study found that mnemonic training led to changes in how information was structured in the brain. Such findings suggest that using memory tricks like mnemonics doesn’t just help you remember stuff better—it makes your brain more adept at remembering information in general.
To recall information, you need to encode what you are studying into long-term memory. One of the most effective encoding techniques is known as elaborative rehearsal.
While it sounds complicated, it’s pretty simple. Simply put, it’s all about connecting new information with things you already know. So if you are learning a new term, you would start by learning the meaning. Then, you might think about how that might fit in with other things you know about the concept and then think of a story or create a mnemonic device to help tie them all together.
For example, as you learn more about elaborative rehearsal, you might start by learning the term’s definition. Then, you might think of how this fits with other things you know about memory, including how information is consolidated into long-term memory. After repeating this process a few times, you’ll probably notice that recalling the information is much easier.
Many people benefit greatly from visualizing the information they study. Research has found there is an overlap between visual imagery and visual working memory. Creating mental imagery about things you are trying to remember may help improve later recall.
Pay attention to the photographs, charts, and other graphics in your textbooks. If you don’t have visual cues to help, try creating your own. Draw charts or figures in the margins of your notes or use highlighters or pens in different colors to group related ideas in your written study materials.
Sometimes even just making flashcards of various terms you need to remember can help cement the information in your mind.
When you’re studying unfamiliar material, take the time to think about how this information relates to what you already know. Establishing relationships between new ideas and previously existing memories can dramatically increase the likelihood of recalling the recently learned information.
Research published in 2017 suggests that reading materials out loud significantly improves your memory of the material. Educators and psychologists have also discovered that having students teach new concepts to others enhances understanding and recall.
Use this approach in your studies by teaching new concepts and information to a friend or study partner.
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.
While recalling middle information can be difficult, you can overcome this problem by spending extra time rehearsing this information. Another strategy is to try restructuring what you have learned so it will be easier to remember.
When you come across an especially difficult concept, devote some extra time to memorizing the information.
Another great way to increase your recall is to occasionally change your study routine. Adding an element of novelty can help improve your memory for that information.
If you’re accustomed to studying in one specific location, try moving to a different spot during your next study session. If you study in the evening, try spending a few minutes each morning reviewing the information you studied the previous night.
By adding an element of novelty to your study sessions, you can increase the effectiveness of your efforts and significantly improve your long-term recall.
Researchers have long known that sleep is important for memory and learning. Research has shown that taking a nap after you learn something new can actually help you learn faster and remember better.
One study found that sleeping after learning something new leads to physical changes in the brain. Sleep-deprived mice experienced less dendritic growth following a learning task than well-rested mice.
So the next time you’re struggling to learn new information, consider getting a good night’s sleep after you study.
Exercise is great for physical and mental health, and it can help strengthen memory. Research has shown that exercise can have important memory-boosting benefits.
Meta-analyses of the research indicate that shorter bursts of exercise, 20 minutes or less, are good at boosting short-term memory. If you want to have better long-term memory, however, medium-duration, moderate-intensity exercise for around 40 minutes is more effective.
It can also help protect the overall health of your brain and memory as you age. Evidence shows that exercising regularly during mid-life helps lower your risk of developing dementia as you age.
Stress can have a detrimental effect on memory, so it is important to find ways to manage your stress levels. Traumatic events can negatively affect your memory, but so can everyday chronic stress. One study found that experiencing stress had a negative impact on memory retrieval.
Some strategies that can be helpful in lowering your stress levels include:
Taking steps to improve your memory can come in handy in school, at work, and in your everyday life. Fortunately, there are many different strategies that can help.
Focusing on how you learn the information is important, including minimizing distractions, focusing on the material, and organizing the information in related categories. Other techniques like visualization, mnemonics, and elaborative rehearsal can help you max out your memory powers.
What are the three foods that fight memory loss?
Research suggests that both the Mediterranean and MIND diets may help prevent memory loss issues, and each of these dietary eating plans is rich in veggies, whole grains, and fish.
What causes weak memory?
Many factors can contribute to memory issues, some of which include certain medical conditions, medication side effects, diet, head injury, and more.