Steps to a Better Memory

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<ul><li><p>8/4/2019 Steps to a Better Memory</p><p> 1/14</p><p>Steps to a better memory</p><p>1.Convince yourself that you do have a good memory that will improve. Too many</p><p>people get stuck here and convince themselves that their memory is bad, that they are justnot good with names, that numbers just slip out of their minds for some reason. Erase</p><p>those thoughts and vow to improve your memory. Commit yourself to the task and baskin your achievements -- it's hard to keep motivated if you beat yourself down every time</p><p>you make a little bit of progress.</p><p>2.Exercise your brain. Regularly "exercising" the brain keeps it growing and spurs the</p><p>development of new nerve connections that can help improve memory. By developingnew mental skills -- especially complex ones such as learning a new language or learning</p><p>to play a new musical instrument -- and challenging your brain with puzzles and games,you can keep your brain active and improve its physiological functioning. Try some fun</p><p>puzzle exercises everyday such as crosswords, Sudoku, and other games which are easyenough to download into your mobile phone and which you can practice on for several</p><p>minutes per day.</p><p>3.Exercise daily. Regular aerobic exercise improves circulation and efficiency throughout</p><p>the body -- including the brain -- and can help ward off the memory loss that comes withaging. Exercise also makes you more alert and relaxed, and can thereby improve your</p><p>memory uptake, allowing you to take better mental "pictures".</p><p>4.Reduce stress. Although chronic stress does not physically damage the brain, it canmake remembering much more difficult. After prolonged stress, the brain will start to</p><p>become affected and deteriorate.</p><p>o Stressful situations are recognized by the hypothalamus, which in turn signals thepituitary gland. The pituitary gland then secretes adrenocorticotropic hormones(ACTH) which influences the adrenal glands to secrete adrenaline and later,</p><p>cortisol (corticosteroids). The corticosteroids can weaken the blood-brain barrierand damage the hippocampus (the memory center). Ironically, the hippocampus</p><p>controls the secretion of the hormone released by the hypothalamus through aprocess of negative feedback. After chronic stress, it will begin to deteriorate and</p><p>will not be as efficient in regulating the degenerative corticosteroids, affecting the</p></li><li><p>8/4/2019 Steps to a Better Memory</p><p> 2/14</p><p>memory. Neurogenesis (formation of new neurons) indeed exists in thehippocampus, but stress inhibits it.</p><p>o Realistically speaking, stress may never be completely eliminated from one's life,but it definitely can be controlled. Even temporary stresses can make it more</p><p>difficult to effectively focus on concepts and observe things. Try to relax,</p><p>regularly practice yoga or other stretching exercises, and see a doctor if you havesevere chronic stress as soon as possible.5.</p><p>Eat well and eat right. There are a lot of herbal supplements on the market that claim to</p><p>improve memory, but none have yet been shown to be effective in clinical tests (althoughsmall studies have shown some promising results for ginkgo biloba and</p><p>phosphatidylserine). A healthy diet, however, contributes to a healthy brain, and foodscontaining antioxidants -- broccoli, blueberries, spinach, and berries, for example -- and</p><p>Omega-3 fatty acids appear to promote healthy brain functioning.</p><p>o Feed your brain with such supplements as Thiamine, Vitamin E, Niacin andVitamin B-6.</p><p>o Grazing, or eating 5 or 6 small meals throughout the day instead of 3 large meals,also seems to improve mental functioning (including memory) by limiting dips in</p><p>blood sugar, which may negatively affect the brain.6.</p><p>Take better pictures. Often we forget things not because our memory is bad, but ratherbecause our observational skills need work. One common situation where this occurs</p><p>(and which almost everyone can relate to) is meeting new people. Often we dont reallylearn peoples names at first because we arent really concentrating on remembering them.</p><p>Youll find that if you make a conscious effort to remember such things, youll do muchbetter.</p><p>o One way to train yourself to be more observant is to look at an unfamiliarphotograph for a few seconds and then turn the photograph over and describe orwrite down as many details as you can about the photograph. Try closing your</p><p>eyes and picturing the photo in your mind. Use a new photograph each time youtry this exercise, and with regular practice you will find youre able to remember</p><p>more details with even shorter glimpses of the photos.7.</p><p>Give yourself time to form a memory. Memories are very fragile in the short-term, and</p><p>distractions can make you quickly forget something as simple as a phone number. Thekey to avoid losing memories before you can even form them is to be able to focus on thething to be remembered for a while without thinking about other things, so when youre</p><p>trying to remember something, avoid distractions and complicated tasks for a fewminutes.</p></li><li><p>8/4/2019 Steps to a Better Memory</p><p> 3/14</p><p>8.Create vivid, memorable images. You remember information more easily if you canvisualize it. If you want to associate a child with a book, try not to visualize the child</p><p>reading the book -- that's too simple and forgettable. Instead, come up with something</p><p>more jarring, something that sticks, like the book chasing the child, or the child eating thebook. It's your mind - make the images as shocking and emotional as possible to keepthe associations strong.</p><p>9.Repeat things you need to learn. The more times you hear, see, or think aboutsomething, the more surely youll remember it, right? Its a no-brainer. When you want</p><p>to remember something, be it your new coworkers name or your best friend's birthday,repeat it, either out loud or silently. Try writing it down; think about it.</p><p>oOne method you can use is "Spaced Repetition"learning</p><p>.F</p><p>lash cards, which aretypically used when you want to review for an exam, are a good example for this.It's essentially a card with a question on one side and the answer on the other. In</p><p>the course of learning a topic, you would have a stack of cards and would gothrough them testing yourself. Those that you got right you would put to one side</p><p>and review a few days later. The more difficult ones might take several days to fixin the brain. However, how do you determine the ideal time to review the cards</p><p>that you have temporarily remembered? Leave it too long and, like all memories,it may have faded and we forget the answer. If we review it too soon then we</p><p>waste time looking at it. We need some system to know exactly when to revieweach card. This is where "Spaced Repetition Software"comes in. This software</p><p>automatically works out the most efficient time to test you on each card foroptimum memory retention. There are a number of free bits of software out there</p><p>for you to use.10.</p><p>Group things you need to remember. Random lists of things (a shopping list, for</p><p>example) can be especially difficult to remember. To make it easier, try categorizing theindividual things from the list. If you can remember that, among other things, you wanted</p><p>to buy four different kinds of vegetables, youll find it easier to remember all four.</p><p>11.Organize your life. Keep items that you frequently need, such as keys and eyeglasses, in</p><p>the same place every time. Use an electronic organizer or daily planner to keep track ofappointments, due dates for bills, and other tasks. Keep phone numbers and addresses in</p><p>an address book or enter them into your computer or cell phone. Improved organizationcan help free up your powers of concentration so that you can remember less routine</p><p>things. Even if being organized doesnt improve your memory, youll receive a lot of thesame benefits (i.e. you wont have to search for your keys anymore).</p></li><li><p>8/4/2019 Steps to a Better Memory</p><p> 4/14</p><p>12.Try meditation. Research now suggests that people who regularly practice mindfulness</p><p>meditation are able to focus better and may have better memories. Mindfulness (also</p><p>known as awareness or insight meditation) is the type commonly practiced in Western</p><p>countries and is easy to learn.</p><p>Studies at MassachusettsG</p><p>eneral Hospital show thatregular meditation thickens the cerebral cortex in the brain by increasing the blood flowto that region. Some researchers believe this can enhance attention span, focus, and</p><p>memory.</p><p>13.Sleep well. The amount of sleep we get affects the brain's ability to recall recently</p><p>learned information.Getting a good night's sleep -- a minimum of seven hours a night --may improve your short-term memory and long-term relational memory, according to</p><p>recent studies conducted at the Harvard Medical School.</p><p>14.Build your memorization arsenal. Memory pegs, memory palaces, and the DominicSystem are just some techniques which form the foundation for mnemonic techniques,</p><p>and which can visibly improve your memory.</p><p>15.Venture out and learn from your mistakes.Go ahead and take a stab at memorizing</p><p>the first one hundred digits of pi, or, if you've done that already, the first one thousand.</p><p>Memorize the monarchs of England through your memory palaces, or your grocery listthrough visualization. Through diligent effort you will eventually master the art ofmemorization.</p></li><li><p>8/4/2019 Steps to a Better Memory</p><p> 5/14</p><p>Tips</p><p>y Most peoples brains are not very good at remembering abstract information, such asnumbers. This is one of the things that separate those with eidetic memory from those</p><p>with a great, normal memory. The key to being able to recall such things is to build</p><p>associations and links that evoke the memory. This is why almost anybody with normalbrain functioning can dramatically improve their ability to recall things using mnemonics.While building a memory palace, for example, actually requires that you "remember"</p><p>more, by associating the thing to be remembered with other things (emotions, othermemories, images, etc.) you build more mental "links" to the memory, thus making it</p><p>easier to access.</p><p>y A large number of memory improvement products are available (a search on the internetwill produce hundreds of such products). Most of these products actually teach you</p><p>mnemonic strategies, and while some are no doubt bunk, some are legitimate.y One easy method to help you remember peoples names is to look at the person when you</p><p>are introduced and say the persons name: "Nice to meet you, Bill." Another way to</p><p>remember someone's name is to visualize that person holding hands with another personyou know well with that name. It's weird but it works.</p><p>y Try memorizing the order of a deck of playing cards. Although this may seem like apointless task, it will allow you to discover memorization techniques that work best for</p><p>you.y Take a tray of objects (say, 10 objects). Study them for 30 seconds. Take the tray away</p><p>and write down all the objects you can. Increase the number of items to exercise the mindeven more. Or, get someone else to find the objects on the tray; this makes them harder to</p><p>remember and will test you more.y Put black ink at the end of your palm to remember any important thing for the next day or</p><p>for that day itself. Whenever you see the black dot, you'll remember what to do.y Visualize whatever you have to do as part of something you see every day.For example,</p><p>if you have to give your dog some medicine, visualize your dog in your fridge every timeyou walk past it or look inside. This will keep your dog fresh in your mind.</p><p>y Write the event or task down immediately. If you don't have a pen, one thing you can dois change the time on your watch; later on you will remember why it is set at the wrong</p><p>time. You could also wear your watch upside down.y Write in a diary or journal every day without fail. Even small issues should be written</p><p>down -- this is a good way to make sure you don't miss anything.</p><p>y Leave yourself a telephone message reminding yourself of important "to do" tasks.y Memorize your favorite song or poem until you can say it to yourself without any help.</p><p>Try to do this often.</p></li><li><p>8/4/2019 Steps to a Better Memory</p><p> 6/14</p><p>How to become a good student</p><p>Preface</p><p>It is important that every student, whether in Elementary school or working on aG</p><p>raduate degreebe aware of the basics of being a good student. The skills of doing well in school can be carriedover into many other aspects of life. This page is intended for those who are looking for some</p><p>tips on improving their abilities as a student and as a person. Implementing some of these ideasinto academic life will surely help a Student perform better in the classroom. Hopefully everyone</p><p>reading this will learn something that they can do to become a better student and be moresuccessful.</p><p>Chapter 1 - Motivation</p><p>To become a good student, you need to get motivated! Motivation can come from seeing the</p><p>situation of many poor children around the world who are not lucky enough to get a propereducation. Keep that in mind when you don't want to attend class or study at home. Anotherreason to get motivated to study is that you will enjoy a better quality of life as an educated</p><p>person. You can go to educational websites, like this one, and surf them with interest. You mustnot force yourself to study, as this will make learning a chore and you will not feel like evenopening your books. You will have many academically good students in your courses. Try</p><p>becoming friends with them (or encourage your current friends to be better students), and you'llbe immersed in an academic environment which will help you feel motivated!</p><p>Above all, you need confidence! For that, we need to feel that we are working for ourselves and</p><p>not for others! Good luck!</p><p>And if you stay motivated your mom and dad will be very proud of you so keep that in mind aswell!</p><p>[edit] Chapter 2 - Concentration On Studies</p><p>Concentration follows eagerness. This section provides you with the basics of "Concentration"and also provides you with advice as to how to get aroused with concentration.</p><p>You need to pay attention in class. Don't start chatting with your peers/friends when the teacher</p><p>turns their back to you.</p><p>Even better; don't associate with distracting people.</p><p>You should realizethat the people in your class play an important role in how everybody progresses. However, ifyou are a good student you will do better and achieve your goals. Your friends will be there for</p><p>you at that time, if they are trustful and of a good reputation. At home, study and do yourhomework in a place that doesn't make you sleep. It is advisable to have a dedicated study table</p><p>or desk. Don't do your study work on the bed or in front of the TV, radio, stereo, etc. That wouldbe pointless because you are meant to be thinking about your studies.</p></li><li><p>8/4/2019 Steps to a Better Memory</p><p> 7/14</p><p>If you feel distracted, take a short break of15 minutes or less, maybe try to read an unrelatedstory book. But don't start sticking to the book if the time limit is over. Book mark the page and</p><p>then you can read it later on. You should also have a daily routine/timetable to guide you, butyou must follow it through. Don't have reg...</p></li></ul>