Do you find yourself forgetting where you left
your keys or blanking out information on important tests? Fortunately, there
are things that you can do to help improve your memory. Before your next big
exam, be sure to check out some of these tried and tested techniques for
improving memory. These strategies have been established within cognitive
psychology literature to improve memory, enhance recall and increase retention
of information.
1.
Focus your attention on the materials you are studying.
Attention
is one of the major components of memory. In order for information to move from
short-term memory into long-term memory, you need to actively attend to this
information. Try to study in a place free of distractions such as television,
music and other diversions.
2.
Avoid cramming by establishing regular study sessions.
According to Bjork (2001), studying
materials over a number of session's gives you the time you need to adequately
process the information. Research
has shown that students who study regularly remember the material far better
than those who do all of their studying in one marathon session.
3.
Structure and organize the information you are studying.
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 are studying. Try
grouping similar concepts and terms together, or make an outline of your notes
and textbook readings to help group related concepts.
4.
Utilize mnemonic devices to remember information.
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.
You might come up with a rhyme, song or joke to help remember a specific
segment of information.
5.
Elaborate and rehearse the information you are studying.
In order 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. An example of
this technique would be to read the definition of a key term, study the
definition of that term and then read a more detailed description of what that
term means. After repeating this process a few times, you'll probably notice
that recalling the information is much easier.
6.
Relate new information to things you already know.
When you are studying unfamiliar
material, take the time to think about how this information relates to things
that you already know. By establishing relationships between new ideas and
previously existing memories, you can dramatically increase the likelihood of
recalling the recently learned information.
7.
Visualize concepts to improve memory and recall.
Many people benefit greatly from
visualizing the information they study. Pay attention to the photographs,
charts and other graphics in your textbooks. If you do not 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.
8.
Teach new concepts to another person.
Research suggests that reading
materials out loud significantly improves memory of the material. Educators and
psychologists have also discovered that having students actually teach
new concepts to others enhances understanding and recall. You can use this
approach in your own studies by teaching new concepts and information to a
friend or study partner.
9.
Pay extra attention to difficult information.
Have you ever noticed how it's
sometimes easier to remember 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.
10.
Vary your study routine.
Another great way to increase your
recall is to occasionally change your study routine. If you are 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.
11.
Make time for friends and fun
When you think of ways to improve
memory, do you think of “serious” activities such as wrestling with the New
York Times crossword puzzle or mastering chess strategy, or do more
lighthearted pastimes—hanging out with friends or enjoying a funny movie—come
to mind? If you’re like most of us, it’s probably the former. But countless
studies show that a life that’s full of friends and fun comes with cognitive
benefits
12.
Keep stress in check
Stress is one of the brain’s worst
enemies. Over time, if left unchecked, chronic
stress destroys brain cells and damages the hippocampus, the region
of the brain involved in the formation of new memories and the retrieval of old
ones. In addition depression, anxiety and chronic worrying can also affect your
memory
13.
Eat a brain-boosting diet
Just as the body needs fuel, so does
the brain. You probably already know that a diet based on fruits, vegetables,
whole grains, “healthy” fats (such as olive oil, nuts, fish) and lean protein
will provide lots of health benefits, but such a diet can also improve memory.
But for brain health, it’s not just what you eat—it’s also what you don’t
eat.
14.
Play brain games
Puzzles
like Sudoku and crosswords may improve memory and delay brain decline, though
experts are not yet sure why. "My guess is that playing them activates
synapses in the whole brain, including the memory areas," says Marcel
Danesi, PhD, author of Extreme Brain Workout.
15.
Master a new skill and maintain sleeps
A
recent Swedish study found that adults who learned a new language showed
improved memory for people's names, among other things. Any activity that is
practiced diligently, such as knitting or skiing, will likely have this effect,
researchers say. I vowed to learn to play the keyboard. On YouTube I found
PlayPianoKing, an affable guy who teaches everything from Pachelbel's Canon to
"Gangnam Style.
Also
Researchers at the University of Pennsylvania have discovered that losing half
a night's rest—three or four hours—on just one evening can erode memory.
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