Improve Your Memory

Discover The Never-Forgetting-Anything Tips & Tricks!

By {your name here}
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Table of Contents
Introduction.............................................................................................. 3
Short And Long Term Memory..................................................................4
Eating A Healthy Diet............................................................................... 5
Practicing................................................................................................. 8
Eerci!e And Phy!ical Acti"ity..................................................................#
$i!uali%ation And A!!ociation.................................................................&'
Aromathera(y And E!!ential )il!...........................................................&&
*e +ni,ue And -reati"e.........................................................................&3
Eliminating .e(etiti"e Action! That Are +nnece!!ary............................&4
-hun/ing................................................................................................ &8
+!ing The En"ironment Around 0ou........................................................&#
.emem1ering 2ame!3 Place! And )ther Thing!....................................4'
+!ing Slee(ing Techni,ue!.....................................................................44
-onclu!ion.............................................................................................. 44
.e5erence!............................................................................................. 45
Introduction
0our 1rain 6or/! a! a !torage area that !tore! memory. There are actually
t6o ty(e! o5 memory3 !hort7term and long7term. In your 1rain3 there are
"ariou! /ind! o5 memory that are !tored. Since the 1rain i! !o enormou!3 it
re,uire! a !y!tem 6here the memory can 1e encoded and retrie"ed.
0our 1rain i! re,uired to get in5ormation "ery ,uic/ly3 regardle!! o5 6hat it i!.
It doe!n8t matter 6hether the in5ormation i! old or ne6. There are !ome
time! 6here the 1rain cannot retrie"e the memory that i! needed.
De(ending on the !ituation3 it could 1e !omething that i! not a 1ig deal. )n
the other hand3 it could 1e !omething that i! ma!!i"e.
There may ha"e 1een time! 6here you ha"e gone to a !tri( mall and you
don8t remem1er 6here you (ar/ed your "ehicle. )r you may ha"e gone to
the o9ce (roduct! !tore and didn8t remem1er 6hat you 6ere !u((o!ed to
(urcha!e. May1e you encountered !omeone that you /ne6 and 5orgot their
name. That can 1e em1arra!!ing.
I5 you 6ere young 6hen the!e memory la(!e! ha((ened3 then 6hen you get
in your 3'! and 4'! you may 1e a((roaching !ome !enior moment! or you
may !tart to 5orget more. :ithin 4' year! a5ter that3 you may 1e concerned
a1out Al%heimer8! di!ea!e.
Ho6e"er3 thi! condition ha! !tarted to cree( u( in (eo(le in their 3'!. So it8!
not ;u!t limited to the !enior citi%en age grou( anymore.
It8! a good idea to /no6 ho6 your 1rain o(erate! in regard to your memory.
Thing! !uch a! the 1irth o5 your <r!t child3 your child8! high !chool graduation
=tho!e are thing! that you 6ill cheri!h 5ore"er.
Tho!e are !(ecial moment! and it8! di9cult to era!e the memory. E"en i5
they did not turn out the 6ay you 6anted it to3 they 6ere !till moment! that
you 6ill ne"er ha"e again 6ith that child.
Memory i! !u((o!ed to 1e a1out remem1ering thing! that ha"e ha((ened3
remem1ering (eo(le3 (lace! and thing!. Memory i! not !omething that you
can !ee. 0ou ;u!t /no6 it8! there in!ide o5 your 1rain. The im(ortant thing i!
that there i! a (lace 6here you can !tore and retrie"e in5ormation 6hene"er
you need to.
I5 you are loo/ing to im(ro"e your memory3 thi! guide (ro"ide! !ome ti(! and
tric/! that you can u!e to !tart the (roce!!. A! you utili%e them3 you can
/ee( in5ormation in your memory 1an/ 6ithout the em1arra!!ment o5
5orget5ulne!!.
Short And Long Term Memory
0our memory i! re,uired to 1e !tored in your 1rain3 regardle!! o5 6hether the
in5ormation !tay! 5or a 6hile or not. It8! 1een !aid that there are three ty(e!
o5 6ay! that memory can 1e !orted in the 1rain.
There i! the !en!ory area> !hort7term memory and long7term memory. :e
don8t ha"e to hold on to e"erything that i! !tored in our 1rain. There i! a
!ection that act! a! a (rotector !o that you 6on8t 1e 1om1arded 6ith
in5ormation o"erload that 6e con!ume on a regular 1a!i!.
:ith !hort7term memory3 there i! not much ca(acity. It only hold! !o much
5or no more than a hal5 a minute. Ho6e"er3 there may 1e a 6ay to hold it 5or
a little longer. I5 you di"ide the in5ormation into chun/!3 it could !tay in your
memory a little longer than u!ual. 0ou can al!o re(eat the in5ormation to
/ee( the !hort7term memory going.
In5ormation that i! crucial goe! to the long7term memory 1an/. It come!
5rom the !hort7term memory. I5 you u!e the in5ormation re(eatedly3 it 6ill
(ro1a1ly go to the long7term memory !ide. That i! 6here it 6ill !tay 5or a
longer (eriod o5 time.
:hen (eo(le /no6 6hat the in5ormation i! a1out3 it can 1e ea!ily !tored.
They 5eel that the in5ormation mean! a lot to them. They can relate to it and
/ee( it !tored in their long7term memory. Peo(le 6ho!e memory i! a"erage
can remem1er lot! o5 in5ormation a1out one thing.
In order 5or the in5ormation to get to the long7term memory 1an/3 it 6ill go
through the !en!ory and the !hort7term memory <r!t.

Eating A Healthy Diet
E"en though a healthy diet i! good 5or your heart3 it i! al!o good 5or your
mind. 0ou !hould eat 5rom all o5 the 5ood grou(!. That 6ould include?
@ruit!
$egeta1le!
:hole Arain!
Lean Meat! BPoultryC
Dairy (roduct! B4D or le!! mil/C
0ou 6ill !till need 6ater to Eu!h do6n the 5ood. :ater i! "ery im(ortant
1ecau!e it /ee(! you hydrated. Drin/ing alcohol 6ill dehydrate you and
cau!e you to 5orget thing!.
Don8t rely on her1al !u((lement! to (ro"ide you 6ith the nutrient! that you
need to !u!tain your memory. There ha"e not 1een any on the mar/et that
ha"e (ro"en to do !o. A healthy diet i! the 1e!t 6ay 5or you to get all o5 the
"itamin! and mineral! that you need.
0ou need a healthy 1rain not only to thin/3 1ut to /ee( your memory intact.
0ou need to eat 5ood! that contain antioidant!3 !uch a!?
S(inach
*roccoli
*lue1errie!
0ou !hould al!o include <!h in your diet3 !uch a!?
-od
Salmon
Sardine! B"ery e9cient in im(ro"ing your memoryC
Tuna
There are )mega73 5atty acid! in <!h. )mega73 5atty acid! 6or/ to /ee(
your 1rain 5unctioning (ro(erly. @i!h al!o contain! healthy 5at!. The!e
healthy 5at! can decrea!e the on!et o5 dementia. Dementia i! a 5orm o5 a
memory lo!! condition that can 1e de"a!tating.
@ood! that ha"e 5olic acid Ba * "itaminC are al!o good to eat. @olic acid ha!
1een /no6n to hel( 6ith the decrea!e in memory lo!!. 0ou 6ill <nd 5olic acid
in 5ood! !uch a!?
@ruit!
Lea5y green "egeta1le!
Pea!
Dried 1ean!
Arain (roduct!
-ereal!
Enriched 1read!
In addition to the a1o"e3 you !hould ha"e 5ood! that contain (rotein3 !uch a!
lean meat! Bchic/enC3 egg! and (eanut 1utter. :hate"er the com1ination i!3
it !hould 1e enough that (ro"ide! you 6ith enough calorie! !o that you can
ha"e enough energy to 1e (hy!ically acti"e.
Try to a"oid 5ood! that ha"e a lot o5 !aturated 5at! in them. They 6ill cau!e
your chole!terol le"el to go !/y high. 0ou can eat 5ood that ha! un!aturated
5at! and (olyun!aturated 5at!. The!e are 1etter 5or your !y!tem.
It8! 1een !aid that oli"e oil can !to( older adult! 5rom lo!ing their memory i5
it8! included in 6hat they eat. )li"e oil contain! monoun!aturated 5at. Their
memory 6ill !tay intact. Plu!3 thi! /ind o5 5at i! 1etter 5or them and other
(eo(le to u!e.
It 1lend! in 6ith 1lood and heart "e!!el!. 0ou can get more oygen and
nutrient! to your 1rain. E"entually3 the cell! 6ould 6or/ to /ee( the memory
!olid.
It8! im(ortant that 1lood Eo6! continuou!ly through the 1rain. )li"e oil can
(rotect the cell! 5rom 1eing damaged and a!!i!t 6ith the gro6th o5 them.
Fee( in mind that you !hould not con!ume an o"erload o5 calorie! or it can
cau!e you to gain a lot o5 6eight or 1ecome o1e!e.
:ith "itamin!3 there are !ome that can hel( you to hel( your memory
(er5ormance. )ne o5 tho!e that you can ta/e i! * "itamin!. I5 you are not
ta/ing thi!3 your memory can !uGer. Ta/ing * "itamin! ha! (ro"en to
im(ro"e your memory and your a1ility to remem1er thing!.
@or older adult!3 they can eat cereal! that contain *&4. Thi! 6ill hel( them
/ee( their memory intact. )ther6i!e3 their mind!et can go do6nhill. I5 you
are a "egetarian3 you can u!e the * "itamin a! !u((lement 5or not ha"ing
enough in their !y!tem. Thi! i! u!ually de!igned 5or "egetarian! that don8t
eat <!h3 egg! or dairy (roduct!.
0ou can al!o ta/e "itamin! - and E to hel( your memory !tay !har(. *oth o5
the!e "itamin! contain antioidant! that hel( to relie"e !ome o5 the !tre!!
that i! 5ound on the cell! o5 your 1rain. @ree radical! are re!(on!i1le 5or the
!tre!! that aHict! that area.
Antioidant! 6or/ to get rid o5 the 5ree radical! and can hel( to im(ro"e your
memory. $itamin! - and E are /no6n to 1e !a5e> ho6e"er3 it i! a good idea
to con!ult your (hy!ician 1e5ore ta/ing them.
Magne!ium i! a mineral that i! con!idered to get rid o5 !tre!! in the 1rain. It
can hel( 6ith im(ro"ing your memory and enhancing your learning !/ill!.
Thi! mineral i! al!o u!ed 6hen the mu!cle! contract a! 6ell a! allo6ing you
to rela.
There are !ome 5ood! that contain magne!ium3 !uch a! 6hole grain!3 lea5y
green "egeta1le!3 mil/ and !ea5ood.
Practicing
0ou can (ractice to im(ro"e your memory. ItI! ;u!t li/e youIre (racticing on
the 5oot1all or the trac/ <eld. The only diGerence i! that it i! more inten!e.
ThatI! not to !ay that 6or/ing to im(ro"e your memory i! not. ItI! ;u!t on a
diGerent le"el3 1ut the goal remain! the !ame. The more you (ractice3 the
1etter you 6ill 1e at it. Then it 1ecome! ea!ier 5or you.
0ou can (lay a memory game 1y 1eing in a grou( and getting the name! o5
e"eryone in it. Ta/e a 5e6 minute! to !oa/ in the in5ormation3 and then try to
li!t e"eryoneI! name that 6a! in the grou(. 0ou may not get it on the initial
run3 1ut i5 you /ee( doing it3 e"entually3 you 6ill 1e a1le to ma!ter im(ro"ing
your memory.
0ou can al!o do that 6ith other !cenario!3 !uch a! ne6!(a(er! and other
(eriodical!. .ead a !egment and then tal/ a1out 6hat you read. I5 you are
!ucce!!5ul 6ith that3 then it !ho6! that you (aid attention to 6hat you 6ere
reading.
)n the other hand3 i5 youIre not3 you may ha"e to (ay more attention. Soa/
u( the im(ortant detail!. .emem1ering the !mall !tuG can 1e im(ortant and
/ey to you /ee(ing it in your memory 1an/.
Keeing !ocused
Part o5 (racticing 6hat youIre reading in"ol"e! 1eing 5ocu!ed. 0ou mu!t /ee(
your attention on the i!!ue at hand. I5 you are con"er!ing 6ith !omeone3
li!ten to 6hat they are !aying. 0ou can a!/ them to re(eat it i5 you did not
her them or did not under!tand.
Some (eo(le ha"e trou1le 5ocu!ing 6hen there i! noi!e. Try to <nd
!ome6here ,uiet 6here you can tal/. Minimi%e interru(tion! i5 (o!!i1le. 0ou
/no6 that there may 1e time! 6hen there 6ill 1e di!ru(tion!3 1ut handle
them accordingly. The le!! noi!e and di!traction! you ha"e to deal 6ith3 the
1etter oG youIll 1e. 0ou 6ill 1e a1le to 5ocu! more on the con"er!ation at
hand.
0ou can re(eat thing! to your!el5 to hel( you im(ro"e your memory. 0ou can
!ay them out loud to your!el5. I5 you are getting in5ormation 5rom !omeone
el!e3 re(eat 1ac/ 6hat they told you. ThatI! ho6 you are a1le to con<rm
6hat 6a! !aid 1et6een the t6o o5 you.
Ta"e #otes
ItI! a good idea to ta/e note! !o you can re5er to them later. 2ot e"eryone i!
a1le to remem1er e"erything. That i! ;u!t too 5ar5etched. :rite do6n
im(ortant thing! that you 6ill need to /ee( 5or 5uture u!e.
E$ercise And Physical Acti%ity
Eerci!e can hel( you to get your memory 1ac/ 6here it !hould 1e. 0ou can
ta/e a 6al/ and 5ree your!el5 5rom any 5ru!tration that you may 1e
e(eriencing.
:ith the num1er o5 (eo(le that are either o"er6eight or o1e!e3 they are
more (rone to health ailment!. I5 they don8t eerci!e on a regular 1a!i!3 they
can ha"e clogged arterie!. The 1lood 6ill not Eo6 5reely in their 1ody. Along
6ith the clogged arterie!3 your 1rain i! not getting enough oygen to 1reathe
5reely.
:hen youIre not eerci!ing3 your 1rain i! not recei"ing much 1lood. *lood
need! to Eo6 to the 1rain !o you can thin/ !traight. 0ou ha"e to mo"e
around and not 1e !tagnant. Incor(orate other acti"itie! that in"ol"ed
mo"ing around. The more acti"e you are the 1etter chance you ha"e to
im(ro"e your memory.
:al/ing can al!o hel( to manage your !tre!!. It hel(! to relie"e your mind o5
the (re!!ure that youIre dealing 6ith. I5 you 6al/ at lea!t 3' minute! a day3
you 6ill 1e a1le to 1e more 5ocu!ed and increa!e the !har(ne!! o5 your
memory.
Stre!! i! a deterrent to im(ro"ing your memory. It hinder! your 5ocu!3 and
cau!e! you not to 1e a1le to thin/ !traight and remem1er thing!. In thi!
regard3 you can al!o im(ro"e your memory 1y mediation or u!ing 1reathing
techni,ue!. 0ou canIt /ee( you 1rain on o"erdri"e 1y 1eing in 5ear and 6orry.
0ou are a1le to thin/ clearly and remem1er more.
Play 6ord game! and diGerent /ind! o5 (u%%le!. 2ot only can you im(ro"e
your memory3 1ut you 6ill 1e a1le to concentrate 1etter. -oncentration i!
needed in order to ha"e that !har( mental edge to remem1er thing!.
&isuali'ation And Association
There are !ome (eo(le 6ho can gra!( thing! 1y memory 1y ta/ing 6ord! and
ma/ing them into (icture! and image!. $i!uali%ation and a!!ociation can
1ring light to !omething that may not 1e recogni%a1le only 1y the 6ritten
6ord.
@or in!tance3 i5 you 6ere !ending an e7mail and there 6a! a di!a((ointing
tone to it3 you may (ut a !ad 5ace on the end o5 the corre!(ondence. Thi!
!igni<e! that you 6ere not (lea!ed 6ith 6hate"er tran!(ired.
Some o5 the image! can 1e uni,ue and not !o recogni%a1le. Ho6e"er3 a!
long a! that (er!on /no6! 6hat they are loo/ing at and can a!!ociate it.
0ou can 1e de!cri(ti"e 1y dra6ing (icture! o5 ho6 you !ee your!el5 in the
net <"e year! and 6or/ to6ard! that goal. Thing! that may ta/e a moment
or t6o to get re,uire you loo/ing at them a! ho6 you 6ant them to 1e.
$i!uali%ation not only hel(! to im(ro"e your memory3 1ut it can al!o hel( to
relie"e !tre!!. Stre!! i! a 5actor o5 not 1eing a1le to thin/ and remem1er
clearly. So u!ing "i!uali%ation can hel( you 6hen you are loo/ing to mo"e
5or6ard. It can al!o hel( you to 1ecome more moti"ated.
:ith a!!ociation3 you can u!e one 6ord to trigger your memory o5 6hat you
need to remem1er. Thing! that are humorou! and out o5 the 1o are great
idea! to hel( you get your 1rain 1ac/ in gear.
)nce you !tart u!ing the!e tactic!3 you 6ill <nd that you 6ill im(ro"e your
memory and 1e a1le to remem1er more thing!
Aromatheray And Essential (ils
Did you /no6 that there are !ome e"ent! that are connected 6ith !mell!J I5
you ha((en to !mell a 6hiG o5 (er5ume or cologne3 it can ma/e you thin/
a1out thing! that ha((ened a 6hile or !ome year! ago. +!ing aromathera(y
can hel( to 1ring thing! 1ac/ to your remem1rance.
There are !ome e!!ential oil! that are u!ed in aromathera(y that can hel(
you to concentrate more and 1e mentally a6are o5 6hatI! going on. @or thi!
(ur(o!e3 (e((ermint and eucaly(tu! are u!ed.
E!!ential oil! (ro"ide a 5ragrance that come 5rom lea"e!3 1ar/3 Eo6er! and
an aromatic 5ruit. The!e oil! (ro"ide a !(ecial !cent that can 1e u!ed a!
!timulant! to your 1rain.
.o!emary i! another e!!ential oil that i! u!e in aromathera(y. It i! u!ed to
enhance and increa!e your memory. It al!o hel(! you to concentrate more
and you can al!o thin/ out!ide o5 the 1o. *a!ically3 it 6or/! to enhance and
!timulate your 1rain. I5 you are a !tudent and you are !tudying 5or an
u(coming te!t3 you can u!e thi! e!!ential oil to hel( you.
Sage i! another e!!ential oil u!e to enhance and im(ro"e your memory.
Peo(le that initially u!ed it 6ould ta/e it in the 5orm o5 ca(!ule! <lled 6ith
e!!ential oil. In addition to the!e a5orementioned e!!ential oil!3 other! that
are u!ed to !timulate the 1rain are 1a!il and 1ay laurel.
In addition to 1eing a 1rain !timulant3 aromathera(y i! con!idered to 1e a
techni,ue u!ed to !ooth your mind and relea!e the !tre!! that you are
e(eriencing. Some eam(le! o5 !oothing oil! are chamomile and la"ender.
I5 you are ha"ing a (ro1lem 6ith im(ro"ing the (er5ormance o5 your memory3
then you can u!e mint3 or e!!ential oil! that ha"e a citru! 5ragrance. The!e
oil! 6or/! to !timulate your 1rain and hel( you to remem1er more.
I5 you ha"e medical (ro1lem! that are inter5ering 6ith you remem1ering
thing!3 you can inhale !ome (e((ermint oil. It 6or/! to !timulate your 1rain
a! 6ell a! get rid o5 (ain and (ro"iding com5ort 5or an u(!et !tomach.
:hate"er e!!ential oil that you u!e3 ;u!t ta/e a cotton 1all and (lace o5 5e6
dro(! o5 oil on it. Then inhale and ta/e in the !cent. 0ou are not re,uired to
u!e one oil at a time. 0ou can (ut !ome together to create an oil that you
can u!e to ma!!age diGerent area! o5 your 1ody.
Prior to !tarting the (roce!!3 here are !ome thing! to /ee( in mind?
-hec/ 6ith your (hy!ician (rior to u!ing the aromathera(y (roce!! and
e!!ential oil!. I5 you ha"e any medical condition!3 you 6ant to en!ure that
the 5ragrance doe! not cau!e ad"er!e reaction!.
The oil! are not to 1e con!umed internally and they are not to 1e a((lied on
the !/in directly. :omen 6ho are (regnant !hould chec/ 6ith their (hy!ician
(rior to u!ing the e!!ential oil!. The 5ragrance may 1e harm5ul 5or your
un1orn child.
)e *ni+ue And Creati%e
There are many ti(! and tric/! that you can u!e to im(ro"e your memory.
Some o5 them are uni,ue and creati"e. .egardle!! o5 ho6 a1normal !ome o5
them may 1e3 they 6ill 6or/ i5 you (ut them to the te!t. 0ou can u!e them in
the categorie! o5 rea!oning3 ac/no6ledging diGerent (attern! and math
(ro1lem!. :hate"er it i!3 you ha"e to u!e your mind to do it.
Here are !ome creati"e and logical 6ay! you can !timulate your 1rain to
im(ro"e your memory?
.ead 1oo/! 6hene"er you get a chance. S(end at lea!t an hour a 5e6 time!
a 6ee/ reading <ction and non7<ction 1oo/!. I5 you ha"e a 5ull7time ;o13 read
on your lunch hour. I5 you commute u!ing (u1lic tran!(ortation3 read on the
1u! or the train.
I5 you li/e animal!3 (urcha!e a <!h tan/ and include <!h o5 "ariou! color!. It
can !ho6 you a 6hole diGerent 6orld.
Decorate your home 6ith diGerent color!. It 6onIt loo/ !o 1land 6hen other
(eo(le !ee your creati"e !ide.
Li!ten to mu!ic that can !timulate your 1rain. -ertain /ind! o5 mu!ic can (ut
you in a relaed mood.
Play !ome 1oard game! !uch a! che!! or Scra11le. The!e game! can 1e a
challenge and hel( to !timulate the 1rain cell!.
-onnect 6ith other (eo(le 6ho ha"e !omething in common 6ith you. 0ou
!hould al!o get together 6ith relati"e! and clo!e 5riend! that you donIt !ee
that o5ten. I5 there are clu1! in your area3 ;oin one that you ha"e an intere!t
in.
E7mail (eo(le that you ha"enIt !(o/en to in a long time. They 6ould
(ro1a1ly 1e delighted to hear 5rom you.
I5 you are dealing 6ith the !en!e!3 you can o(en your mind and im(ro"e your
memory. Don8tI 1e a5raid to reach out and e(lore ne6 thing!.
Trying diGerent thing! 6hen it come! to im(ro"ing your memory i! im(ortant.
It hel(! to !timulate your mind and hel( you to rela. 0ou ha"e le!! to 6orry
a1out. *eing acti"e /ee(! your mind !har( and 5ocu!ed. )ther6i!e3 your
1rain can ;u!t rot a6ay i5 you8re not u!ing it enough.

Eliminating ,eetiti%e Actions That Are *nnecessary
There are diGerent 6ay! to im(ro"e your memory. Some o5 them are !o
!im(le3 that you 6ill (ro1a1ly !ay K:hy didn8t I thin/ o5 thatLJ There are
!ome thing! a1out your memory that 6ill not accelerate a! you get older.
Ho6e"er3 you can !till ma/e thing! ha((en 6ith general techni,ue! and
tric/!. 0ou cannot remem1er e"erything. 0ou can remem1er the ma;ority o5
thing!. Tho!e that you don8t remem1er you can learn ho6 to do it.
Sometime! you 5orget thing! 1ecau!e the (roce!! o5 doing that !ame thing!
ha! 1een re(eated !o much that you 5orget ho6 many time! it8! ha((ened.
It 1ecome! a ha1it 6hen you do certain thing! e"ery day 1ecau!e you canIt
remem1er i5 you ha"e done them or not.
To !to( the re(etiti"e action!3 1e cogni%ant o5 6hat youIre doing. 0ou mu!t
5ocu! and (ay attention. :hate"er youIre thin/ing a1out that i! clouding
your ;udgment3 eliminate it 5rom your !y!tem.
Di!traction! can me!! you u( 6hen you are 6or/ing on 1rea/ing a ha1it. @or
!ome3 it can ta/e a lot in order to (ay attention to 6hat they are doing.
Paying attention can hel( you to remem1er your action! and eliminate
anything that you donIt need to /ee( doing. Some o5 it i! little !tuG3 !uch a!
turning out the light! 1e5ore you lea"e or un(lugging the iron a5ter youIre
done.
Here are a list of tis that you can use to hel you not be so
habitually reetiti%e-
I5 you are lea"ing your home3 !to( 5or a moment. Thin/ a1out 6hat you
need to do 1e5ore you lea"e.
Thin/ a1out the area! that you need to !ecure3 !uch a! the 5ront and 1ac/
door!. Pay attention 6hen you are tending to tho!e area!. They are critical
6hen it come! to !ecuring your home.
)rgani%ation i! "ery im(ortant 6hen it come! to getting rid o5 unnece!!ary
ha1it!. -reate a (lan and ma/e it !tic/. *eing organi%ed can hel( you not
ha"e to remem1er certain thing! 1ecau!e they are right there in 5ront o5 you
or they are near your reach.
Ma/e a li!t o5 thing! you need to do e"ery day. )nce you ha"e com(leted
each ta!/3 cro!! it oG. 2ot doing that can ma/e you redo 6hat youI"e
already done. -ro!!ing oG item! a! you com(lete them al!o !a"e! you time.
Fee( your li!t in the !ame !(ot !o that you 6ill 1e a1le to <nd it ea!ily.
Ma/e !ure that thereI! a (lace 5or e"erything that you u!e on a regular or
daily 1a!i!. @or in!tance3 i5 you u!e in/ (en!3 (lace them in dra6er! that you
u!e 5or that (ur(o!e. )r get holder 6here you can (lace a lot o5 them. That
6ay3 you 6ill ne"er run out o5 6riting in!trument!.
I5 you ha"e children3 (lace their 1oo/ 1ag! 1y the 5ront door. That 6ay3 they
6ill not 5orget them. I5 you ma/e them lunch3 (ut it in their 1oo/ 1ag right
a5ter youI"e <ed it. I5 you ma/e lunch 5or your!el53 you can (ut it on the
!to"e or near the 5ront door !o that you can remem1er to ta/e it.
Doing little thing! li/e that can ma/e a lot o5 diGerence 1et6een ha"ing your
o6n lunch and !(ending money e"ery day 5or 5ood.
Ao o"er all o5 the ta!/! that you are !u((o!ed to 1e doing. Place the mo!t
im(ortant thing! <r!t. Ma/e !ure that you ha"e e"erything that you need to
com(lete the ta!/! at hand.
+!e a calendar to ;ot do6n the im(ortant in5ormation and thing! that you
need to do. 0ou 6ill not 1e a1le to remem1er e"erything. Fee( the calendar
6ith you !o that you can re5er 1ac/ to it.
Pending item! need to 1e com(leted or re!ol"ed a! !oon a! (o!!i1le. Don8t
(rocra!tinate. Do it 6hile itI! on your mind.
In order to /ee( your memory 5re!h3 (lace thing! 1ac/ 6here they 6ere
1e5ore. Putting them in (lace! other than 6here they 6ere can cau!e
con5u!ion 5or you.
0ou may ha"e to re(eat in5ormation to your!el5 in order 5or it to !tic/ in your
1rain. ItI! ;u!t li/e reciting line! 5or a (lay. The only 6ay you 6ill remem1er
i! to /ee( re(eating the line! o"er and o"er again.
Any im(ortant in5ormation3 !uch a! name!3 (hone num1er!3 addre!!e!3
direction!3 etc.3 !hould 1e /e(t in one central location. They !hould 1e !orted
6here you can ea!ily <nd them in a matter o5 !econd!.
)ne thing that you mu!t not 5orget to do and that i! to 5ocu! and
concentrate. :hate"er youIre doing3 /ee( a la!er7!har( eye on the ta!/ at
hand. @ocu! and concentration are crucial to your !ucce!! in im(ro"ing your
memory.
I5 you are one o5 tho!e (eo(le that ha1itually 5orget! thing!3 you may 1e out
o5 5ocu! and ha"e di9culty concentrating. 0ou allo6 thing! and e"ent! to
ta/e o"er your li5e. 0ou ha"e too much on your (late and allo6 di!traction!
and !tre!!5ul !ituation! to (lague you day in and day out.
0ou ha"e a "ery !hort attention !(an or no attention !(an at all. All o5 thi!
can cau!e you not to remem1er the thing! that you need to. *eing
(reoccu(ied de5eat! the (ur(o!e o5 1eing a1le to im(ro"e your memory
(er5ormance.
:ith all o5 thi! ta/ing (lace3 itI! a 6onder that anything can get done. ItI!
im(ortant 5or you and other! that are li/e you to ha"e a !y!tem in (lace.
ThatI! 6hy you !ee !o many (eo(le 6ith *lac/1errie!3 iPhone! and other
electronic organi%er! to /ee( them !traight. They 6ould 1e lo!t 6ithout
!omething to /ee( them a1rea!t o5 6hatI! going on.
Mnemonic Tis And Tric"s
Another 6ay to im(ro"e your memory i! to u!e mnemonic ti(! and tric/!.
Mnemonic! are gimmic/! that hel( you to learn and retain in5ormation in
your memory 1an/. E"en though !ome o5 the ti(! and tric/! may not 1e
ea!y to learn3 they ha"e 1een (ro"en to 6or/.
2o matter 6hether you need to remem1er name!3 li!t! or !tudying 5or
cla!!e!3 thi! method can hel( you to regain and retain your memory.
Mnemonic! can hel( to im(ro"e your memory and hel( you to concentrate
1etter.
)ne o5 the mnemonic ti(! you can u!e to im(ro"e your memory i! to create
an acronym to u!e 5or a (hra!e. Acronym! are created 1y u!ing the <r!t
letter o5 each line that you are trying to remem1er. 0ou can al!o 6rite
(oem! or lyric! to hel( you remem1er thing!.
An eam(le o5 u!ing mnemonic! 6ith acronym! i! li/e thi!?
A M A
* M *ig
- 7 -at
:ith thi! method3 it8! good to do it in !mall (ortion!. It8! ea!ier 5or (eo(le to
remem1er thing! !uch a! num1er! and letter! 6hen they are in !mall chun/!
rather than a large conglomerate. The chun/! !hould 1e no more than !e"en
(ortion! in one !etting.
)ne o5 the mo!t common 6ay! to em(loy thi! method i! to u!e rhyme!. )ne
that i! u!ed in elementary !chool 5or many year! i! KI 1e5ore E3 ece(t a5ter
-L. It i! one o5 the mo!t (o(ular i5 not the mo!t (o(ular one! that !tudent!
can relate to.
Another 6ay to im(ro"e your memory 6ith mnemonic! i! to incor(orate
6ord! in a li!t 1y u!ing (hoto! and image!. They may not ma/e much !en!e3
1ut 6hen the !tory i! told3 children 6ill 1e a1le to under!tand and memori%e
6hat they are learning.
+!e !im(le thing! !uch a! dog3 ;um(3 a((le and other related item!. -hildren
can relate to them 1etter and ,uic/ly gra!( 6hat they need to learn. It al!o
hel(! that they are u!ing the!e 6ord! in a grou(.
The Loci method i! u!ed 6hen you need to remem1er in5ormation !uch a! a
re(ort or a !(eech you8re going to (re!ent to an audience. It i! a de"ice u!ed
in 6hich you (retend that you are in a (lace that you ha"e 1een 1e5ore.
E"ery (art o5 in5ormation that you ha"e i! connected 6ith a room or
6hate"er i! there. So i5 you 6ere reading Sno6 :hite3 !ome (ortion o5 the
!tory could 1e connected to diGerent room!. So3 6hen you a((roached it3
you 6ould 1e a1le to connect each (hra!e or !entence 6ith the room! and
the !toryline.
Chun"ing
There are !ome thing! that you may 5orget that !hould 1e in your memory at
all time!. Some thing! you can 6rite do6n and read 5rom them. )ther
in5ormation you ha"e to /ee( in your memory 1an/ 1ecau!e it i! "ery
!en!iti"e. 0ou can8t ;u!t 6rite them do6n and (ut them in your (ur!e
!ome6here.
@or thing! li/e that and other in5ormation3 the chun/ing techni,ue may 1e
6hat you need. Thi! techni,ue i! u!ed 6hen you are dealing 6ith num1er!
and letter!. I5 you ha"e ,uite a 1it o5 numeric in5ormation !uch a! a (hone
num1er3 it can 1e 1ro/en do6n into a 5e6 chun/! !o you can remem1er it
ea!ier.
It doe!n8t re,uire a! much energy to thin/ a1out 6hat you need to
remem1er. 0ou 6ill !till 1e a1le to remem1er the (hone num1er3 not ;u!t at
one time. Plu!3 chun/ing i! an ea!ier techni,ue to deal 6ith.
:ith chun/ing3 you <nd certain !u1;ect! to relate the num1er! to. Then a!
you thin/ a1out tho!e !u1;ect!3 you connect it 6ith the num1er you are
trying to recite. The more you connect and relate to the in5ormation3 the
1etter chance you ha"e o5 remem1ering the num1er!. Peo(le can create a
(attern and u!e it 5or other in5ormation that they need to remem1er.
There i! more to chun/ing than ;u!t remem1ering num1er!. 0ou can al!o do
it 6ith letter!. @or in!tance3 i5 you need to !end corre!(ondence to !ome
(eo(le 6ho!e name !tart! 6ith the !ame letter3 you can learn to remem1er
the name! that !tart 6ith thi! letter and that letter o5 the al(ha1et.
0ou can al!o u!e it 6hen you are going to the !tore to get !ome item!. It8!
good to u!e i5 you /no6 6hat you are !ho((ing 5or. Then you can 6rite do6n
the li!t and (ut the in5ormation in diGerent categorie!.
That 6ay 6hen you get there3 you can go in tho!e de!ignated ai!le! and get
6hat you need. There are !o many (eo(le that roam the ai!le! more than
once 6hen they reali%e that !ome o5 the !ame item! are located in the !ame
(lace.
+nle!! you /no6 6hat8! in e"ery ai!le 1y memory3 thi! can 1e a 6ay that can
!a"e you time. 0ou 6on8t nece!!arily ha"e to go through the entire !tore to
get 6hat you need.
*sing The En%ironment Around .ou
.emem1er 1ac/ in the day 6hen (eo(le 6ould tie a !tring around their
<ngerJ :ell3 that 6a! a 6ay that 6a! u!ed 5or them to remem1er thing! that
they needed to do. It !er"ed a! a reminder that there 6ere thing! that had
not 1een done yet. It !er"ed a! a "i!uali%ation tool. :hene"er they !a6 the
!tring3 it let them /no6 that they needed to <ni!h the ;o1.
:ith all o5 the electronic gadget! no6aday!3 it8! highly unli/ely that anyone i!
u!ing a (iece o5 !tring anymore. :ithin your en"ironment3 there are thing!
that you can do that can hel( to im(ro"e your memory. 0ou can ma/e them
(art o5 your routine e"ery day.
@or in!tance3 i5 you ha"e clothe! that you need to ta/e or (ic/ u( 5rom the
cleaner!3 (lace a hanger on the /no1 o5 your 1edroom door or your 5ront
door. )r you can (lace them at 1oth area!. Thi! 6ay3 you 6ill remem1er to
get your clothe!3 6hether it8! ta/ing them or (ic/ing them u( 5rom the
cleaner!.
+!e diGerent color!. DiGerent color! can ha"e an im(act on your 1rain. @or
in!tance3 i5 you ha"e item! that are red3 they can hel( you concentrate
1etter. -oncentration can 6or/ in your 5a"or to hel( you im(ro"e your
memory.
I5 you 6ant to 1e creati"e3 you can utili%e the color 1lue. Another color that
i! a!!ociated 6ith concentration i! green. Thi! color i! al!o u!ed to hel(
im(ro"e your concentration.
+!ing a timer 6hile you are reading or !tudying can hel( you to im(ro"e your
memory. Fno6ing that you only ha"e !o much time to do thi! can hel( you
/ee( 5ocu!ed on the !u1;ect at hand. 0ou 6on8t ha"e time to goo5 oG 6hen
you /no6 you only ha"e !o much time to get the ;o1 done.
I5 you are !tudying at home3 you !hould do 6hat you can to remo"e
di!traction! 5rom your en"ironment. It !eem! 6hen you are the 1u!ie!t i!
6hen the di!traction! !eem to cro( u(. :hen you8re !tudying3 /ee( the
tele"i!ion oG along 6ith the radio.
The ringer on your (hone !hould 1e !ilent. I5 you need mu!ic to li!ten to
6hile you8re !tudying3 (lay !ome !o5t mu!ic that can get you in the mood to
!tudy.
I5 you 6ill 1e !tudying 5or a 5e6 hour!3 ta/e a 1rea/ in 1et6een. I5 you don8t3
you can ha"e a 1rea/do6n in your concentration and 5ocu! le"el. Ta/ing
1rea/! can hel( you to 5ree your mind 5rom the !tudying that you8"e 1een
doing. It gi"e! to a chance to re5re!h your 1rain. )n your 1rea/3 you can
ta/e a 1rie5 6al/ or eat a healthy !nac/.
,emembering #ames/ Places And (ther Things
I5 you are !ho((ing in a large area3 it8! ,uite (o!!i1le that you can 5orget
6here you (ar/ed. It can 1e 5ru!trating and con5u!ing. To remedy that3 loo/
at your !urrounding!. Loo/ 5or a landmar/ that 6ill hel( you remem1er
6here your car i! (ar/ed.
In !ome (ar/ing lot!3 there are num1er! to de!ignate the !(ace that you
(ar/ed in. Ta/e do6n that num1er and (ut it !ome6here 6here you can <nd
it. Ho6e"er3 that may !till not 1e enough. +nle!! there i! a !ign de!ignating
!(eci<c num1er!3 you can !till get lo!t. Loo/ to !ee i5 there i! a !igni<cant
item that you can relate to 6here you are (ar/ed.
)ther 6ay! that you can remem1er (lace! i! to ma/e a note in your mind o5
certain item! or area! that you can relate to. I5 there are certain !mell!3 !uch
a! a certain re!taurant3 /ee( tho!e in your mind 6hen you need to <nd your
"ehicle. Ma(! are al!o a good 6ay to remem1er 6here you are.
I5 you are coo/ing3 it8! im(ortant to /no6 ho6 much o5 an ingredient you
ha"e u!ed. 0ou 6ant your 5ood to come out ;u!t right. I5 you (ut too much o5
an ingredient in there3 no one 6ill eat 6hat you8"e coo/ed. A! you are
(utting the ingredient! together3 count out the amount. That 6ill hel( you
not to o"erdo it. Plu!3 you 6on8t get di!tracted.
2ot remem1ering !omeone8! name can 1e rather em1arra!!ing. I5 you are
introducing !omeone to another (er!on3 and you can8t remem1er the third
(er!on8! name3 that8! not a good !ign. It ha((en! more than (eo(le thin/.
It8! ea!ier to recollect !omeone8! 5ace3 1ut 6ith name! it8! a diGerent !tory.
:ith a 5ace3 you are dealing 6ith recogni%ing a (er!on. 0our 1rain can
(roce!! thi! ea!ier than it can remem1er their name. :ith recogni%ing a
5ace3 you don8t ha"e a lot o5 choice! to deal 6ith.
Thi! ma/e! it ea!ier 5or you. Ho6e"er3 6hen it come! to remem1ering
name!3 it i! a diGerent (roce!!. 0our 1rain ha! to reach do6n and thin/
a1out it. It ta/e! more energy and i! not an ea!y ta!/.
There are !ome 6ay! that thi! can 1e made ea!ier 5or you. 0ou can connect
!omething !igni<cant and a!!ociate it 6ith the name o5 that (er!on.
Another techni,ue that you can u!e i! to (ay attention 6hen the (er!on8!
name i! !aid. Ma/e re(etition! and !ay it loud enough 5or you to hear.
0ou can connect the name 6ith another (iece o5 in5ormation. @or in!tance3 i5
the (er!on8! la!t name i! Areen3 you can a!!ociate that 6ith money. Money
i! green3 !o 6hene"er you !ee thi! (er!on3 you can ma/e the connection.
That8! a nice connection to ma/e. Loo/ at their 5ace. @ind uni,ue 5eature!
that 6ould ma/e them !tand out.
-ontinue to re(eat the (er!on8! name and connect the 5ace 6ith it. The
more you do thi!3 the 1etter chance you ha"e o5 remem1ering their name i5
you !hould !ee that (er!on again. Fno6ing a (er!on8! name i! (art o5 the
!ocial a!(ect o5 li5e.
In 5act3 the (er!on may ta/e it (er!onally that you didn8t remem1er their
name. It i! im(ortant that in a !etting 6here you are ma/ing introduction!3
that you remem1er the name! o5 all (artie! in"ol"ed.
*sing Sleeing Techni+ues
There are many (eo(le 6ho don8t get enough !lee( and a! a re!ult3 their
memory !uGer!. A lac/ o5 !lee( can cau!e (eo(le not to 1e a! alert a! they
need to 1e 6hen they are u(. It al!o aGect! their concentration and 5ocu!
6hen it come! to com(leting ta!/! that need to 1e done.
The a"erage amount o5 !lee( that a (er!on need! i! 1et6een !i to eight
hour!. It i! im(erati"e that (eo(le get enough !lee( in order to 1e a1le to
5unction (ro(erly. Ho6e"er3 there are !ome (eo(le 6ho cannot 5all a!lee( on
their o6n 5or 6hate"er rea!on.
Some 6ill rely on (re!cri(tion medication in order to get !ome !hut7eye.
Ho6e"er3 that doe! not al6ay! 6or/ in their 5a"or. It8! ea!y to get hoo/ed on
(re!cri(tion medication and not 1e a1le to 6ean oG o5 it.
-on!uming alcohol can 1e "ery dangerou!3 1ut there are (eo(le 6ho rely on
it to get to !lee(. Drin/ing alcohol can lea"e you 5eeling incoherent and
un5ocu!ed the net day. 2ot only that3 i5 you are a ha1itual drin/er3 you can
ha"e !eriou! medical i!!ue! do6n the road.
0ou can u!e !ome !trategie! to get to !lee( that do not re,uire the u!e o5
drug! or alcohol. Here are !ome that you can u!e to hel( you get !ome !hut
eye?
It8! not a good idea to (ut your 5ocu! on 5alling a!lee(. The more 5ocu! and
concentration you u!e 5or that3 the more di9cult it 6ill 1e 5or you to get
!ome !hut7eye. Imagine that you are !ome6here in a relaing atmo!(here.
Fee( the light! oG 6hile you are in the 1ed. :ith the light! on3 it can ma/e it
di9cult 5or you to go to !lee(.
+!e a !chedule 6here you do the !ame thing! e"ery e"ening. Ha"ing a
routine 6here you are getting ready 5or 1ed can hel( you e"entually 5all
a!lee(. 0our 1ody 6ill !ignal 6hen it8! time 5or you to cra!h.
Ha"e a routine 6hen 6a/ing u( and going to 1ed e"ery day and e"ening. )n
the 6ee/end!3 try not to !lee( more than you need to. :hen you o"er!lee(3
it can di9cult to !lee( in the e"ening. )"er!lee(ing can me!! u( your
routine.
:hen you are in the 1ed3 you !hould not 6atch the tele"i!ion3 read or eat.
Don8t tal/ on the tele(hone 6hile you8re there. The 1edroom !hould 1e a
!anctuary 6hile you !lee( and to get intimate.
I5 it ta/e! you more than a hal5 hour to get to !lee(3 you !hould mo"e to
another room. 0ou can read 5or a 5e6 minute! or 6atch a (rogram that you
ha"e no intere!t in. Ma/e !ure that it i! ,uiet in the room. Then you can go
1ac/ to your 1edroom and try 5alling a!lee( again. 0ou may ha"e to do thi!
more than once in order 5or you to get !ome !hut eye.
)nce you !tart getting enough !lee( e"ery night3 your 1rain 6ill !tart 6or/ing
to hel( im(ro"e your memory. 0ou 6ill 1e 6ell re!ted enough to thin/ clearly.
0our 1rain 6ill 1e "ery acti"e and you 6ill 1e a1le to recollect thing! that you
could not do (re"iou!ly.
Conclusion
:ith the num1er o5 ti(!3 tric/! and techni,ue! in thi! re(ort3 you !hould 1e
a1le to at lea!t u!e a 5e6 to hel( you im(ro"e your memory. *eing a1le to
retain in5ormation i! im(ortant3 1ut it i! al!o im(ortant that you are a1le to
recall it 5rom memory 6hen you need it.
Im(ro"ing your memory can hel( you to !timulate your 1rain e"en more than
it 6a! 1e5ore. 0ou 6ill 1e a1le to learn ho6 to do !ome thing! diGerently
6hen it come! to remem1ering and retrie"ing in5ormation 5rom that 1an/ in
your 1rain.
,eferences
Mayo -linic3 htt(?NNmayoclinic.comNhealthNmemory7lo!!NHA''''&
2ational In!titute! )5 Health BMedlineC3
htt(?NN666.nlm.nih.go"Nmedline(lu!Nmemory.html
eHo63 htt(?NN666.eho6.comNho6O48#4'&#Oim(ro"e7your7memory.html
htt(?NN666.eho6.comNho6O4#&P&'4Oim(ro"e7memory.html
htt(?NN666.eho6.comNho6O5&8&45POim(ro"e7memory7u!ing7
mnemonic!.html
:i/iho63 htt(?NN666.6i/iho6.comNIm(ro"e70our7Memory
Ho6 StuG :or/!3 htt(?NNhealth.ho6!tuG6or/!.comNho67to7im(ro"e7your7
memory.htm