How to improve your memory
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This document provides information on improving memory and discusses various techniques. It begins by defining memory as having three aspects: encoding, storage, and retrieval. It then discusses eidetic or photographic memory and notes that while not everyone has it, everyone can take steps to improve their memory. The document outlines 11 steps to improve memory, such as exercising one's brain regularly, reducing stress, eating a healthy diet, taking better pictures, repeating things to learn, and organizing one's life. It recommends several online resources and a book for further improving memory.
How to improve your memory
- 1. How to Improve Your Memory? Created by Fateh Eltaboni (Libyan PhD student at Chemistry department, university of Sheffield) Oral presentation introduced to Speaking skills RTP course at ELTC centre 20-11-2009
- 2. Outline Eidetic Memory What is the memory? Photographic memory: Steps to improve your memory: Recommended references:
- 3. What is the memory? Encoding + Storage Information Retrieved
- 4. What is the memory? According to psychologists there are three distinct aspects to memory: 1. Encoding: i. visual (iconic) ii. sound-based (acoustic) iii. meaning-based (semantic) 2. Storage: 3. Retrieval:
- 5. What is the memory? Any information to be remembered must be encoded by: visual or sound based For example: think about the way you remember a page number when you use the index of a book?
- 6. Photographic memory Also known as eidetic memory Photographic memory is the ability to retain a highly detailed image of something not in sight. The bad news is not everyone has a photographic memory. The good news, is that everyone can take steps to improve their memory
- 7. 1. Persuade yourself that you do have a good memory that will improve. Many people get stuck and convince themselves that their memory is bad when they are not good with: - Names -Numbers Its hard to keep motivated if you beat yourself down every time you make a little bit of progress Steps to improve your memory
- 8. Steps to improve your memory 2. Exercise your brain: Regularly exercising the brain keeps it: i. Growing ii- Develop of new nerve connection How do you exercise your brain? -By developing new mental skills such as: i. Learning a new language ii. Learning to play a new games iii. Challenging your brain with puzzles every day, such as:
- 9. Steps to improve your memory i. Cross word ii. Sudoku iii. Other games
- 10. Steps to improve your memory 3. Exercise daily: Regular physical exercise: i. improves circulation and efficiency throughout the body including the brain) ii. can prevent the memory loss that comes with aging iii. Makes you more active and relaxed iv. Improve your memory uptake v. Allowing you take better mental pictures.
- 11. Steps to improve your memory 4. Reduce stress: Chronic stress can make remembering much more difficult After prolonged stress the brain will be damaged: HOW?
- 12. Steps to improve your memory Stressful situations are recognized by the hypothalamus Which in turn signals the pituitary gland
- 13. Steps to improve your memory Which in turn secrete adrenocorticotropic hormone (ACTH) Which influences the adrenal glands to secrete adrenaline and later cortisol (stress hormone) The cortisol can waken the blood-brain barrier and damage the memory centre and memory will be harmed
- 14. Steps to improve your memory Stress will never be eliminated but can be controlled Try to relax, regularly Practise yoga or other stretching exercises And see a doctor if you have chronic stress ASAP
- 15. Steps to improve your memory 5. Eat well and eat right: Healthy diet contributes to a healthy brain Eat foods containing antioxidants such as: i. Broccoli ii. Blueberries
- 16. Steps to improve your memory iii. Berries iv. Spinach iv. Omega-3 fatty acids
- 17. Steps to improve your memory Feed your brain with such supplements as: i. Thiamine(B1) ii. Vitamin E iii. Niacin(B3) iv. Vitamin B-6
- 18. Steps to improve your memory Eating 5 or 6 small meals throughout the day instead of three large meals also seems to improve mental functioning by limiting dips in blood sugar 6. Take better pictures: work your observational skills For example, meeting new people; We dont really learn people names because we are not concentrating on remembering them.
- 19. Steps to improve your memory Solution: look at unfamiliar photograph for a few seconds and then turn the photograph over and describe or write down as many details as you can 7- Give yourself time to form a memory: Memories are very fragile in the short term and distractions can make you quickly forget something. Solution: Focus on the thing to be remembered for a while
- 20. Steps to improve your memory 8- Create vivid and memorable images: You remember information more easily if you can visualize it 9- Repeat things you need to learn: The more times you hear, see, or think about something, the more surely you will remember it Repeat it, either out loud or silently
- 21. Steps to improve your memory 10- Group things you need to remember: Random lists of things (a shopping list, for example) can be difficult to remember To make it easier, try categorizing the individual things from the list 11- Organize your life: Keep items that you need such as keys and eyeglasses, in the same place every time Use an electronic organizer or daily planner
- 22. Recommended references: 1. Brain games: www.lumosity.com 2. Improve memory and focus: www.titanlQ.com 3. Improve your memory: www.Mightymemory.com 4. Boost your Brain power: www.primalForce.net 5. Ron F.(2007).Improve your memory. Blackwell. UK