Many people have a difficult time remembering names, faces and phone numbers. This propensity to forget information typically increases as people age. Improving your memory requires making an active decision to do so. Whether you're studying for an exam or just want to boost your day-to-day ability to store and recall information, by using certain techniques and making key lifestyle changes you can improve your brain function and boost your memory power.
Step 1
Pay attention and concentrate. "Simply noticing--and paying attention--is the single most important thing you can do to improve your memory," says Carol Turkington, author of "12 Steps to a Better Memory." When someone tells you his name, listen closely, and then create a mental image that links the name to the person's face. If you are going into a tense situation, such as a stressful business meeting, taking a few moments to relax can help you focus, Turkington adds.
Step 2
Use mnemonic devices, which are words, rhyming phrases or images that can help you remember information. "I before E except after C" and "ROYGBIV" (red, orange, yellow, green, blue, indigo, violet--the colors of the spectrum) are two well-known mnemonic devices. Create your own mnemonic devices to improve your ability to store and retrieve facts, figures and names quickly.
Step 3
Create powerful mental images when you need to remember to do something, suggests Michael Tipper, author of "Memory Power-Up: 101 Ways to Instant Recall." For example, if you need to mow the lawn, imagine yourself pushing the mower across the yard. To supercharge the image, exaggerate the event in your mind. For instance, picture yourself behind the lawn mower in a festive parade, bells clanging and streamers flowing.
Step 4
Eat foods rich in omega-3 fatty acids to help keep the membranes of your brain cells soft and flexible, which can improve memory, according to Dr. Gary Small, author of "The Memory Prescription." Foods high in omega-3 fatty acids include ocean-caught fish, scallops, shrimp and lobster. You can also take an over-the-counter fish oil supplement to increase your daily omega-3 fatty acid intake.
Step 5
Reduce your stress level. A 1996 Stanford University study revealed that prolonged stress can shrink the hippocampus, the brain's memory center. Take walks in nature, meditate or use creative visualizations or any other technique that helps you relieve stress and anxiety.
Step 6
Get plenty of sleep each night. "Chronic sleep deprivation can impair memory, concentration and mood. Going to sleep 30 to 60 minutes earlier often helps people feel better," Dr. Small says. If you have trouble falling asleep, try listening to a recording of soothing nature sounds or drinking a cup of herbal tea before bedtime.
References
- "12 Steps to a Better Memory"; Carol Turkington; 2003
- "Memory Power-Up: 101 Ways to Instant Recall'; Michael Tipper; 2007
- "The Memory Prescription"; Dr. Gary Small; 2004"The Memory Prescription"; Dr. Gary Small; 2004
- Stanford University News Service: New Studies of Human Brains Show Stress May Shrink Neurons
