10 research-proven
tips for a better memory according to HarvardMedical School
Normal age-related
changes in the brain can slow some cognitive processes, making it a bit harder
to learn new things quickly or to ward off distractions. The good news is that,
thanks to decades of research, most of us can sharpen our minds with proven, do-it-yourself
strategies. Here are some ways to boost your ability to remember as you age.
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| Image: Google |
1. Believe in yourself.
Myths about aging can
contribute to a failing memory. Middle-aged and older learners do worse on
memory tasks when exposed to negative stereotypes about aging and memory, and
better if exposed to messages about memory preservation into old age.
2. Economize your brain use.
Take advantage of
calendars and planners, maps, shopping lists, file folders, and address books
to keep routine information accessible. Designate a place at home for your
glasses, keys, and other items you use frequently.
3. Organize your thoughts.
New information that’s
broken into smaller chunks, such as the hyphenated sections of a phone or
social security number, is easier to remember than a single long list, such as
financial account numbers or the name of everyone in a classroom.
4. Use all your senses.
The more senses you
use when you learn something, the more of your brain will be involved in
retaining the memory. For example, odors are famous for conjuring memories from
the distant past, especially those with strong emotional content, such as
visits to a cookie-baking grandparent.
5. Expand your brain.
Widen the brain
regions involved in learning by reading aloud, drawing a picture, or writing
down the information you want to learn (even if you never look back at your
notes). Just forming a visual image of something makes it easier to remember
and understand; it forces you to make the information more precise.
6. Repeat after me.
When you want to
remember something you have just heard or thought about, repeat it out loud. For
example, if you’ve just been told someone’s name, use it when you speak with
him or her: “So John, where did you meet Camille?”
7. Space it out.
Instead of repeating
something many times in a short period, as if you were cramming for an exam,
re-study the essentials after increasingly longer periods of time — once an
hour, then every few hours, then every day. Spacing out periods of study is
particularly valuable when you are trying to master complicated information.
8. Make a mnemonic.
Mnemonic devices are
creative ways to remember lists. They can take the form of acronyms — such as
the classic “Every good boy does fine,” to remember the musical notes E, G, B,
D, and F on the lines of the treble clef. For older learners, a particularly helpful
system is a story mnemonic — that is, a brief narrative in which each item cues
you to remember the next one.
9. Challenge yourself.
Engaging in activities
that require you to concentrate and tax your memory will help you maintain
skills as you age. Discuss books, do crossword puzzles, try new recipes,
travel, and undertake projects or hobbies that require skills you aren’t
familiar or comfortable with.
10. Take a course.
Memory-improvement
courses are becoming more common. Choose one run by health professionals or
experts in psychology or cognitive rehabilitation. Stay away from courses that
center on computer or concentration games, which generally won’t help you with
real-life memory problems. Select a course that focuses on practical ways to manage
everyday challenges.
For more information
on the many things you can do to protect and improve your memory, order our
special health report, Improving Memory: understanding and preventing
age-related memory loss, available at www.health.harvard.edu/IM.
