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How to Boost Memory

February 6, 2024 by admin Category: How To

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There is no such thing as a “bad memory” and anyone can improve their memory, as long as you don’t have dementia due to some medical condition. If you want to improve your memory, you can apply a few methods from eating blueberries to using different mnemonic devices. If you are optimistic and consistent, your memory can improve quickly, whether you need to win World Memory Championships, complete a history test or just want to remember where the keys are.

Table of Contents

  • Steps
    • Using a mnemonic device
    • Using the mindfulness method
    • Try these mnemonic tips
    • Improve your lifestyle
  • Advice
  • Warning

Steps

Using a mnemonic device

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Use association methods to remember facts. To use association effectively, you can come up with an image to remember a word or a picture. For example, if you have trouble remembering JFK was the president involved in the Bay of Pigs invasion, picture this handsome president swimming around cheerful pigs in the sea. It’s silly, but with a specific image in mind, you can easily relate the president to the event that took place. [1] X Trusted Source HelpGuide Go to source

  • By creating an image, the brain will target a single and easily identifiable piece of information. When you recall that individual symbol, you can recall a larger sequence of information that has been shaped. For example, when you keep your car keys in your bag, imagine your bag suddenly appearing on wheels and moving. This is a strange image, so it is very likely that you will recall it later, and also help you remember where to keep your car keys.
  • The more unique or different the image is, the easier it will be for you to remember. [2] X Research Source
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Use association techniques to memorize numbers. Suppose you often forget your student code every time you need it. You just need to divide this number into sub-clusters and build an image associated with the clusters of numbers above. For example, your student ID is 12-7575-23. Let’s make these numbers meaningful. For example, “12” is your house number, “75” is your grandmother’s age, and “23” is the jersey number of basketball player Michael Jordan. You can visualize these to memorize the numbers:

  • Visualize the house with “two” copies of the grandmother standing on the right, showing the house as the first object to appear. Then imagine Michael Jordan standing to the right of “two” grandmothers. You get the sequence of numbers: 12 (your house), 7575 (two copies of grandma) and 23 (the basketball star).
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Use chunking method. Chunking is a method of combining multiple units together to make them easier to remember. Random lists (like a shopping list) can be difficult to remember. To make it easier to remember, try grouping the individual units on the list together. For example, you can put together fruits, dairy products, and breads. Alternatively, you can split the list by the first letter of each item; For example, when you need to buy coffee, bread, butter, bacon, and eggs from the grocery store, you only need to remember one C, two B, and two Ts. As long as you remember the correct order, you’ll memorize each one. products in each group of letters. This method not only helps you memorize the list, but also saves time shopping. [3] X Trusted Source HelpGuide Go to source

  • If you can remember that you want to buy four different vegetables and a few other items, you will easily remember all four vegetables.
  • The chunking method is applied when we list a phone number with dashes. Would the sequence 8564359820 or 856-435-9820 be easier to remember?
  • You may not remember the sequence 17761812184818651898, but try to put a space after every four numbers. Now these numbers all become years, and you can pick out important events in each year to remember the sequence of numbers above (e.g. the American Revolutionary War, the War of 1812, the War of United States-Mexico, American Civil War, and Spanish-American War).
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Use rhyme. Using popular and playful rhymes can help you recall basic information. For example, if you’re trying to figure out what crops to plant in April, just read aloud: “December is the month for potatoes/January for beans, February for eggplants/March for plowing the fields/January. private investment to make rain-seeded rice fields…” Thus, you will remember that rice should be planted in April. Here are some other rhymes that can be used as memory aids:

  • “The night of May is already dark, the day of October is not smiling yet.”
  • A child can learn to count through the song: “One plus one equals two, two plus two equals four. Four plus one is five. Five fingers are clean.”
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Use abbreviations. This is a great tool for memorizing many things, like the name of an organization or scientific explanations. You can use a popular acronym, or create your own. For example, you need to buy something in the store like: Avocado, Guava, Plum, take the first letter of each word to make a word that means: “BOM”. Here are some common acronyms you can use:

  • SMILE. Assuming you need to memorize the sentence “Special magic in learning everyday”, combine the first letters, the word “SMILE” will definitely be much easier to remember.
  • DRT stands for Da Nang Radio and Television Station: Da Nang Radio Television.
  • WHO stands for “World Health Organization”.
  • VTM. This acronym stands for the phrase Fine Arts Culture.
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Use initials. The method of using initials is similar to abbreviating characters, except that instead of just remembering the acronym, you can remember a new sentence formed by the first letters of a group of words memorized in sequence. certain. For example, you can create a sentence: “Kant Termites Thich Hoa Thom” to remember the order of the five elements: Metal, Wood, Water, Fire, Earth. You can also create your own abbreviations. Check out some of the abbreviations below: [4] X Research Sources

  • Boy Loves The Old Man. Put the initials together to form the name of a once famous American group NSYNC.
  • “Road to Ninh Binh” is used to sign for directions: East, West, South, North
  • To remember the sequence of discrete English words: “Kingdom, Phylum, Class, Order, Family, Genus, Species”, you can remember a simple sentence like: “King Philip Can Only Find His Green Slippers.”
  • A saying often used in math class is: Please Excuse My Dear Aunt Sally. This mnemonic stands for the order of operations in algebra and stands for Parenthesis (parentheses), Exponents (exponents), Multiplication (multiplication), Division (division), Addition (addition) and Subtraction (subtraction).
READ More:   How to Enjoy Green Tea
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Use the Loci method. This method has been used since ancient Greece. This technique will help you remember all the information by associating the content to remember with the specific place or place. To use the Loci method, place items to remember along a familiar route or in places you know well in a familiar room or building. First, choose a familiar path; then, visualize things to do or to remember along the way. [5] X Research Sources

  • If you want to memorize a grocery shopping list that includes: eggs, milk, and bread, imagine you’re in a toilet with the walls and floor covered in eggshells, the faucet will flow. Fresh milk and daily towels are now slices of soft bread.
  • When sorting a list of information by saying “in the first place”, “in the second place”, etc., you are using the basic version of the loci method.

Using the mindfulness method

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Stop thinking about a “poor memory.” Convince yourself that your good memory will improve. There are a lot of people who go around and insist on their poor memory, that they remember people’s names very poorly, that they can’t remember numbers for some reason. Get rid of this thinking and resolve to improve your memory. You should celebrate even small achievements to motivate yourself.
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Give your brain a workout. Regular “exercise” for the brain will strengthen and promote the development of new nerve cell connections to help improve memory. By developing new mental skills, especially complex ones like learning a new language or learning how to play an instrument, and challenging your brain with word puzzles and games, you can Maintain brain activity and improve its function.

  • Try solving fun daily word puzzles like crosswords, sudoku and other simple games.
  • Step out of your comfort zone and choose something new and challenging to demonstrate the power of your brain. Try playing chess or a fast-paced board game.
  • Much of the brain is activated when you learn a new skill. It’s helpful to learn new information, but skills often involve both receiving and processing information, so most of your brain will be used.
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Take time to form memories. Memories are fragile, short-lived, and distractions can quickly make you forget something as simple as a random phone number. The secret to avoiding forgetting before a memory is formed is the ability to focus for a while on what needs to be remembered without thinking about anything else, so when you’re trying to remember something, stay away from distractions. as well as complex tasks in minutes.
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Better visualization. Usually we forget things not because of poor memory, but because our observation skills need to be improved. A common scenario that happens (and most people do) is meeting new people. At first we often don’t memorize other people’s names because we don’t really pay attention to memorizing them. If you do your best to memorize such things, you will do much better.

  • One way to train yourself to become more adept is to look at a strange photo for a few seconds, then turn it upside down, and then describe or write down the details on the photo as much as possible. Try closing your eyes and imagining the picture in your head. You should use a new photo every time you try this. If you practice regularly, you will find that you can remember more details in a photo even at a glance.
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Combine multiple senses. You can stimulate many parts of your brain by using multiple senses when remembering information. When most of the brain is active will increase your ability to activate the memory chain.

  • Write on paper. The process of taking notes by hand stimulates the brain and makes it easier to remember them longer than typing on the keyboard.
  • When entering information on the machine, use an unfamiliar font. When finished, read the content one more time. When you have to strain your eyes to read something, you will have to focus on it more, which helps you remember better.
  • Repeating information. You can narrate or retell the information to others. Listening to yourself narrate information affects your hearing. If you need to clearly explain information to others, your memory and understanding will be enhanced.
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Use your surroundings. Change the routine location of items to remember what to do. If you need to take your multivitamin every morning, set the toaster aside and only move it back to its original position after you’ve finished taking it. Seeing the toaster oven misplaced will remind you of things to remember. [6] X Research Source

  • If you need to remember a few important events, such as someone’s birthday, you can simply transfer your watch from one wrist to another. When you see the clock in the wrong place, you will remember the important thing to do.
  • The trick is to focus on the things to remember when changing the object you’re using. If you don’t focus on the pieces of information, you won’t be able to associate the information with later transformations.
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Use flashcards. Flashcards are especially useful for studying. Basically, this is a card designed with a question on the front and an answer on the back. (You can also place two pieces of content to be linked on opposite sides of the card.) When studying a topic, you’ll use a set of flashcards and experience it for yourself. Put the correctly selected cards aside and review a few days later.

  • Put the cards that are memorized content aside and the cards that need to learn more aside. Continue until all cards are in the “remembered” position, even if you want to take a break.
  • Look back at the flashcard the next day and see if you still remember the contents of the card.
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Don’t cram for an exam. Cramming is only effective at putting information into short-term memory. You can remember the material for tomorrow’s test, but most likely won’t be able to remember the content until the final exam. Allocating learning time is essential to give your brain time to encode information and store it in your long-term memory.

Try these mnemonic tips

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Say out loud what you want to remember. If you have trouble remembering to take your pill every morning, just say, “I just took it!” immediately after drinking to reinforce this thought in your head. Saying this out loud will help you remember that you actually took the medicine.

  • You can use this when you meet someone new and don’t want to forget their name. You just need to repeat the name spontaneously after knowing the other person’s identity: “Hi Sang, nice to meet you.”
  • This method is also quite effective in remembering the address or meeting schedule. Just repeat loudly to the person who invited you: “The Grand Plaza Hotel is located at 7 Bach Dang Street? That’s good.”
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Take a deep breath when you need to remember something. When it’s time to study or need to remember something new, take a deep, slow breath. The process of deep and slow breathing will change the brain’s activity, converting brain electrical impulses into Theta waves – which often appear in the brain in a deep hypnotic state.

  • To activate the Theta wave, push your breath down into your lower abdomen, or in other words, begin to breathe deeply through your belly. You also need to pay attention to slowing down your breathing.
  • You will calm down momentarily, your brain will emit Theta waves and make it easier for you to absorb new information.
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Remember a person’s name. You can use a popular trick in FDR’s play to remember other people’s names. When a person introduces themselves, imagine their image and name written on their own forehead. This will link the image and the person’s name together.
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Squeeze a flexible ball. Studies have shown that squeezing a ball or clenching your fist can significantly improve your ability to recall information. [7] X Research Sources

  • Before trying to memorize something, squeeze a flexible ball with your dominant hand. If you are right-handed, use your right hand to do this move.
  • When you need to recall information, squeeze the flexible ball with your right hand (if you are left-handed) and vice versa for at least 45 seconds. This simple move can be enough to help you recall essential information.
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Chewing gum. This simple act can stimulate the brain and enhance concentration, especially when you need to remember a piece of information for 30 minutes or more.

  • Studies have found that people retain both visuals and sounds better if they chew gum while doing it.
  • However, when you need to remember something in less than 30 minutes, it’s better not to chew on anything.
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Roll your eyes from side to side. Studies show that moving your eyes from side to side once a day for 30 seconds will help you reorganize your brain and help your memory work more smoothly. Try this tip every time you wake up in the morning. [8] X Research Sources
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Smell the rosemary. Studies have shown that rosemary has the ability to improve memory. Carry a sprig of rosemary or inhale rosemary essential oil once a day. The ancient Greeks even put the young shoots of rosemary behind their ears on exam days to help them boost their memory. [9] X Research Source
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Try a few mnemonic tips. Start memorizing the list of ten words below. This is a particularly useful method for remembering sequential information. Once you’ve memorized this list, go over the new information you’re trying to learn. Then, connect the first word with “bun”, the second word with “shoes”, the third word with “tree”,… The goal is to make a memorable connection with each new piece of information you need. memorize:

  • One = vermicelli
  • Two = shoes
  • Three = tree
  • Four = door
  • Five = beehive
  • Six = sticks
  • Seven = heaven
  • Eight = gate
  • Nine = vine
  • Ten = hen

Improve your lifestyle

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Organize your personal life. Always keep items you use frequently, such as keys and eyeglasses, in a specific location. You can use your electronic organizer or daily planner to keep track of your appointments, bill due dates, and more. Save phone numbers and addresses in an address book or enter them into your computer or mobile phone. Being more organized can help free up your ability to focus, so you don’t have to remember all of your routines.

  • Even if keeping things organized doesn’t improve memory, you’ll get many of the same benefits (for example, you won’t have to search for your lost keys anymore).
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Choose mindfulness over multitasking. In general, multitasking (doing multiple things at once) seems to let you get things done faster, however research shows that it actually slows the brain down. Mindfulness will help you focus more, thereby improving memory and strengthening the brain.

  • You need to focus for about eight seconds to transfer information into memory. When multitasking, you tend to remember information in less than eight seconds, so you often forget it soon after.
  • To practice mindfulness, all you need to do is increase your focus and spend more time focusing on one task at a time. When you really want to remember a particular piece of information, focus on it for at least 8 seconds.
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Daily exercise. Regular aerobic exercise improves blood circulation and performance of the body and brain, and prevents age-related memory loss. Exercise also makes you more alert and relaxed, thus improving your memory and allowing you to better capture the “images” in your memory.

  • Walking 30 minutes a day is considered a great form of exercise.
  • Nerve cells release neurotrophic factors during exercise, and these proteins stimulate the production of other chemicals that promote brain health.
  • Exercise increases blood flow to the brain, which helps deliver more oxygen to the brain.
  • Some studies show that regular exercise, whether moderate or intense, can increase the brain’s memory capacity by one or two percent per year. If you don’t exercise, your memory capacity remains stable or may decrease.
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Reduce stress . In fact, chronic stress often causes physical damage to the brain, which can make remembering more difficult. If stress is prolonged, the brain will begin to suffer and shrink. While it is not possible to completely eliminate stress from our lives, we can certainly control it. Even temporary stresses can make it difficult to focus on ideas and see things. Chronic stress often leads to long-term damage to the hippocampus (part of the forebrain) where memories are stored.

  • Try to relax, regularly practice yoga or other stretching exercises, and see your doctor as soon as possible if you have severe chronic stress.
  • Meditate for at least 15 minutes every day. This method will help slow your breathing and relax as well as improve your ability to focus.
  • Minimize caffeine tolerance. Caffeine can make you feel more anxious and stressed.
  • Massage yourself or ask a friend to help. Massage will help your body relax.
  • Reduce stress by spending more time socializing with friends. Being a highly social person and talking more with people will also help you to strengthen your memory.
  • Anxiety and depression can make it difficult to concentrate and remember information. If you are struggling with clinical anxiety or a depressive disorder, see your doctor for appropriate treatment.
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Laugh often. [10] X Trusted Source HelpGuide Go to the source Laughing stimulates many areas of the brain, including those responsible for memory.

  • Laughter is more beneficial when other people laugh with you. According to some studies, socializing with friends, relatives and even with pets can slow down the rate of memory decline due to age.
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Healthy eating. There are many herbal supplements on the market that claim to improve memory, but the effectiveness of these products has not been proven in clinical trials. A healthy diet helps keep the brain healthy and foods that contain antioxidants such as broccoli, blueberries, spinach and berries as well as Omega-3 fatty acids help boost function. brain function. [11] X Research Source

  • Nourish your brain with supplements like thiamine, niacin and vitamin B-6.
  • Some brain foods are green tea, curries, celery, broccoli, cauliflower, walnuts, crab, chickpeas, red meat, blueberries, and healthy fats (including organic avocado, olive oil, coconut oil, dried nuts, avocados and salmon or other fatty fish). These foods all contain antioxidants that can protect the brain and boost the production of new brain cells.
  • Increase consumption of omega-3 fatty acids while reducing omega-6 fat content. Omega-3 fats are commonly found in salmon and similar animal foods, while omega-6 fats are abundant in refined vegetable oils.
  • Avoid sugar and grains that contain carbohydrates because these foods can have a negative effect on the brain. Similarly, saturated fat and high-calorie foods will interfere with your memory in the long run.
  • Red wine can help you improve your memory when consumed in moderation. Drinking more than one drink per day for women or two for men can impair memory. However, in small amounts, the compounds resveratrp, flavonoids in wine work to increase blood flow and oxygen to the brain. Grape juice, blueberry juice, fresh berries, and peanuts are equally effective.
  • Breaking down meals or eating 5 or 6 small meals a day instead of 3 large meals also improves mental functioning (including memory) by limiting the drop in blood sugar levels. can have a negative effect on the brain. Make sure to eat healthy meals.
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Try increasing your vitamin D intake. According to some studies, vitamin D deficiency may be associated with cognitive decline. [12] X Research Source When vitamin D receptors in the brain are activated, nerve growth factor in the brain also increases. Some of the metabolic pathways of vitamin D are located in areas of the brain responsible for forming new memories.

  • Overexposure to the sun can damage the skin, so moderate sun exposure may be enough to meet the vitamin D needs of the average person.
  • Vitamin D3 supplements are another alternative for the body to absorb enough vitamin D.
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    Sleep well . Sleep improves neuroplasticity, that is, the brain’s ability to develop, which enhances the brain’s ability to control behavior and memory. The amount of sleep affects the brain’s ability to remember new information. According to a report from Harvard Medical School, a night sleep lasting at least 7 hours can improve short-term memory and long-term association memory.

    • Try to get 7 to 10 hours of sleep each night. The ideal amount of sleep for an adult is eight hours.
    • Go to bed and wake up at the same time every night. This will help you feel more relaxed.
    • Spend at least half an hour reading in bed and relaxing before bed. You should turn off televisions, computers, and other visually stimulating devices at least an hour before bedtime.
    • Take advantage of a nap. A short nap can help you recharge your lost energy and boost your memory.
    • The brain integrates information into long-term memory during sleep. If you are awake, this process will not be possible.
  • Advice

    • During the study, you should relax and move your body from time to time, like running up and down the stairs a few times and getting back to your desk in ten minutes.
    • Memorize your favorite song or poem until you can speak it yourself without help. Try to do this often.
    • There are many games created to help you boost your memory. Play a few games that will improve your memory.
    • If you have a knack for poetry, try to “compose” a song or poem based on what you need to learn.
    • Take a tray of objects (say 10 objects). Find out within 30 seconds. Then put the tray away and write down all the objects you can remember. Increase the number of objects to exercise the mind more. Or you can ask someone else to find the items on the tray; make them hard to remember and you will be more challenged.
    • A simple method to remember someone’s name is to look directly at the other person when introduced and repeat the person’s name: “Hello, Bao, nice to meet you.” Another way to remember someone’s name is to picture him holding the hand of someone you know well. It’s weird, but it’s pretty effective.
    • Chewing gum. This method is really effective in improving the function of the hippocampus, which is an area of the brain directly related to memory.
    • Dot black ink at the bottom of the palm to remember important events tomorrow or that day. Whenever you see a black dot, you will remember what to do.
    • Leave phone messages reminding yourself of important “must-do” tasks.
    • Always keep a diary every day. Even small issues should be written down — this is a great way to make sure you don’t miss anything.
    • Try memorizing the order of a deck of cards. This may seem like a no-brainer, but you’ll discover the mnemonic techniques that work best for you.
    • Try to remember the page you are reading instead of depending on a bookmark.

    Warning

    • Deal with personal problems or distractions that bother you. A peaceful mind creates a good memory.
    • If you notice a sudden or severe memory loss, talk to your doctor right away. Sometimes these can be signs of Alzheimer’s disease or dementia.
    • Although some herbal supplements touted to improve memory can be effective, there is no clear evidence of their effects. Still, most are harmless and worth a try, but be careful as some supplements can be harmful and not all are as good as advertised.
    • Exercise diligently when buying memory-improving products. You should thoroughly understand how the program works and do your own research to determine the effectiveness of the product. Some items are just scams. Be especially wary of products that promise to improve immediate memory that require little or no effort, as effective strategies for enhancing memory often require a lot of time. time and practice.
    X

    This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.

    The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.

    There are 10 references cited in this article that you can view at the bottom of the page.

    This article has been viewed 14,833 times.

    There is no such thing as a “bad memory” and anyone can improve their memory, as long as you don’t have dementia due to some medical condition. If you want to improve your memory, you can apply a few methods from eating blueberries to using different mnemonic devices. If you are optimistic and consistent, your memory can improve quickly, whether you need to win World Memory Championships, complete a history test or just want to remember where the keys are.

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