are you forgetful?
some tips to help you remember
It happens to everyone. Some, more often than others. You might get up to do something and immediately forget why you got up. Or walk to the kitchen to have no idea why because you aren’t even hungry. Or maybe you just met that coworker for the first time, whats her name Carol? No Carolyn. Wait…
Whatever the situation, many of us have tendencies to be forgetful. Sometimes, it seems that we remember the completely useless information more often than the more relevant stuff!
So, depending on where you look, there are a bunch of different ‘types’ of memory. The most commonly known are short-term and long-term memory. Long-term memory is the information that is stored and managed, while being relatively easy to access and achieve. Your short-term memory is synonymous with your ‘working’ memory. It’s the information that is temporarily stored while it is being accessed, but once it is not being used it goes away. It is like the RAM of your brain, while your long-term is the hard drive (computer reference).
Two other types, more so sub-types, of memory are explicit and implicit memory. Your explicit memory is the memory requiring conscious thought. This is generally what people think of when they think of memory. Implicit memory is memory that doesn’t require conscious thought. Common examples are typing on a keyboard without looking or riding a bike. Muscle memory can also be a type of implicit memory because you are generally not consciously thinking about how to do it.
So how can you go about improving your memory? Well, there are a number of things that can be affecting your memory. Stress and anxiety, depression, medication, lack of sleep, etc., are all things that can negatively influence your ability to recall information. But there are some things you can do outside of those to help improve your memory.
Sleep enough
I should not have to tell you that sleep is important for both your mental as well as your physical health, but it has also been proven to be a significant factor in having a good memory. Sleep is where your memories come together, so enough of it is important for proper storage of information. Even a short nap can improve your recall. Sleep deprivation can also deter your brains ability to efficiently commit new information to memory.
In terms of sleep, science has shown that adequate sleep prior to learning, as well as sleep after learning is most beneficial for storing, and recalling information. So, take more naps!
Be healthy
You should want to do this regardless of whether you have memory issues or not. Exercise isn’t specifically proven to improve your memory, however, it has been shown to substantially increase brain function. That paired with learning could be a recipe for efficient learning and recall.
Eating healthy is also an important factor in improving your memory. Studies have shown that eating berries can actually slow memory decay and improve your long-term storage.
Coffee has been studied regarding it’s effect on memory as well. Some recent results suggest that coffee might be beneficial in information recall when consumed after learning the new material, as opposed to before.
Meditate
Most of the previously mentioned strategies refer to your long-term memory. Your working memory is something you use on a daily and frequent basis. It is your personal brain sticky note. This is what fails you when you cant remember Carola’s name or why you got up to go to the kitchen. Research has shown that a few weeks of meditation may improve your working memory as well as increase scores on standardized tests.
When you meditate, you essentially turn your brain off. Your brain is normally processing new information continuously. The reason this can be detrimental is because the short-term memory of an average person is only capable of holding about 7 items. Learning how to be mindful and clearing out your mind will help you navigate and filter your short term memory, so you remember Carly’s name or that you actually got up to use the bathroom.
In social settings, something that can help you be mindful is to just listen. Often times, we are thinking and generating a response prior to actually gathering all of the information, so we don’t actually hear what the other person is saying. Listen to what they are saying, process it and embrace the silence before the response, and then respond.
Chew gum
The last tip is a fun one. There has been conflicting research around this topic, however, studies show that chewing gum helps blood flow to the brain, improving brain function. Chewing gum has also been shown to improve function in the hippocampus as well as increase oxygen intake. Higher oxygen levels improve your focus and attention, therefore improving the process of learning and influencing better recall.
I haven’t seen studies regarding this topic, however, when I was pursuing my undergraduate degree, if I was chewing a particular flavor of gum while studying for a test as well as while taking the test, I was more efficient in recalling the information. I can’t explain the science, but it happened!
I hope you try some of these especially if you have issues recalling. I strongly recommend the meditation!
