8 strategies to effectively improve your memory

[New Sancai Compilation and First Release] Your memory is like a muscle that can become healthier and stronger through training. In this fast-paced world, people can easily get distracted and become forgetful, which is always frustrating and disturbing.

According to a Harvard Health Publishing report, more than half of men and women have concerns about their memory by age 60. These temporary declines are usually not associated with serious diseases such as Alzheimer's disease and are more likely due to normal changes in the brain.

By following certain strategies, you can improve your memory by increasing your focus and staying focused.

* Ask questions . When someone talks to you, look at the person and listen carefully. If you missed something, don’t hesitate to ask the person to repeat it or speak more slowly.

* Meditate for a few minutes (Dr. Gary Small) is the author of "2 Weeks to Age Your Brain" and a Hackensack. Chief Physician for Behavioral Health at Hackensack Meridian Health. Even a few minutes of quiet reflection before a big event or meeting can help you stay focused and avoid forgetting a client's name, which could cost you the entire deal, he says. "Sit quietly in a chair and close your eyes," he said. "Breathe deeply and relax your entire body."

Dr. Small says, “Our thoughts are constantly racing. The purpose of this exercise is to train your neural circuitry to focus, relax, and let go of distracting thoughts; you are teaching your brain to let go of the racing thoughts. This way you can better stay focused and focused."

* Find a quiet space . If a noisy environment causes distractions, arrange to meet at people's homes or in a quiet location. Experts at Harvard Health Publishing recommend that if you must gather in a restaurant or other public space, choose a table near a wall and sit across from your companions so you can focus on each other and not the other diners.

＊ Concentrate for 8 seconds. According to suggestions, people are now pursuing efficiency. That's why this advice is priceless. When you really want to remember something, focus on it for at least 8 seconds. Research shows that 8 seconds is the minimum time it takes for information to be converted from short-term memory to long-term memory.

* Do only one thing at a time . Try to avoid interruptions so you can focus on the task at hand. If you are reading or working and someone asks you something, ask if they can wait for you to finish. Send calls to voicemail so you won't be interrupted while the project is in progress.

* Have a good sleep . If you're cramming for an exam or an important meeting, it's better to fall asleep with that information before bed rather than staying up late. Research shows that the processes your brain goes through while you sleep can actually help you form memories and remember them better the next day.

* Chew gum . If you need to remember a message for about 30 minutes, try chewing gum. Pocket Media says research has found that people perform better if they chew gum while doing visual and auditory memory tasks.

＊ Focus and framework . "One of the most common memory problems involves names and faces," Small said. “Through focus and framing techniques, you can focus your attention, create a visual image of the face, create a visual image of the name, and then put them in the same frame.”

For example, if a new customer introduces herself as Lisa and offers a charming smile, you might associate this with the Mona Lisa and the smile in it. Or, if you met a man named Mr. Bender, you could imagine him stumbling around drunk. If you stay focused while creating this visual connection, your brain will remember this connection the next time you see that person.

It may sound funny or even simple, but this technique has a magical effect on memory, Small said. "Use whatever association comes to mind first. These are very basic techniques that memory masters use to remember large amounts of information. They are simple, accessible, and fun."

(Compiled by: Wang Huiming)

(Editor: Jiang Qiming)

(Source of the article: First published by Xinsancai)