steps to a better memory

8/4/2019 Steps to a Better Memory

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Steps to a better memory

1.Convince yourself that you do have a good memory that will improve. Too many

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

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

you make a little bit of progress.

2.Exercise your brain. Regularly "exercising" the brain keeps it growing and spurs the

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

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

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

minutes per day.

3.Exercise daily. Regular aerobic exercise improves circulation and efficiency throughout

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

memory uptake, allowing you to take better mental "pictures".

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

become affected and deteriorate.

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,

cortisol (corticosteroids). The corticosteroids can weaken the blood-brain barrierand damage the hippocampus (the memory center). Ironically, the hippocampus

controls the secretion of the hormone released by the hypothalamus through aprocess of negative feedback. After chronic stress, it will begin to deteriorate and

will not be as efficient in regulating the degenerative corticosteroids, affecting the


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memory. Neurogenesis (formation of new neurons) indeed exists in thehippocampus, but stress inhibits it.

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

difficult to effectively focus on concepts and observe things. Try to relax,

regularly practice yoga or other stretching exercises, and see a doctor if you havesevere chronic stress as soon as possible.5.

Eat well and eat right. There are a lot of herbal supplements on the market that claim to

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

phosphatidylserine). A healthy diet, however, contributes to a healthy brain, and foodscontaining antioxidants -- broccoli, blueberries, spinach, and berries, for example -- and

Omega-3 fatty acids appear to promote healthy brain functioning.

o Feed your brain with such supplements as Thiamine, Vitamin E, Niacin andVitamin B-6.

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

blood sugar, which may negatively affect the brain.6.

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

(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.

Youll find that if you make a conscious effort to remember such things, youll do muchbetter.

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

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

more details with even shorter glimpses of the photos.7.

Give yourself time to form a memory. Memories are very fragile in the short-term, and

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

trying to remember something, avoid distractions and complicated tasks for a fewminutes.


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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

reading the book -- that's too simple and forgettable. Instead, come up with something

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.

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

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.

oOne method you can use is "Spaced Repetition"learning

.F

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

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

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

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

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

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

for you to use.10.

Group things you need to remember. Random lists of things (a shopping list, for

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

to buy four different kinds of vegetables, youll find it easier to remember all four.

11.Organize your life. Keep items that you frequently need, such as keys and eyeglasses, in

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

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

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).


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12.Try meditation. Research now suggests that people who regularly practice mindfulness

meditation are able to focus better and may have better memories. Mindfulness (also

known as awareness or insight meditation) is the type commonly practiced in Western

countries and is easy to learn.

Studies at MassachusettsG

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

memory.

13.Sleep well. The amount of sleep we get affects the brain's ability to recall recently

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

recent studies conducted at the Harvard Medical School.

14.Build your memorization arsenal. Memory pegs, memory palaces, and the DominicSystem are just some techniques which form the foundation for mnemonic techniques,

and which can visibly improve your memory.

15.Venture out and learn from your mistakes.Go ahead and take a stab at memorizing

the first one hundred digits of pi, or, if you've done that already, the first one thousand.

Memorize the monarchs of England through your memory palaces, or your grocery listthrough visualization. Through diligent effort you will eventually master the art ofmemorization.


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Tips

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

with a great, normal memory. The key to being able to recall such things is to build

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"

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

easier to access.

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

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

are introduced and say the persons name: "Nice to meet you, Bill." Another way to

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.

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

you.y Take a tray of objects (say, 10 objects). Study them for 30 seconds. Take the tray away

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

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

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,

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.

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

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

down -- this is a good way to make sure you don't miss anything.

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.

Try to do this often.


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How to become a good student

Preface

It is important that every student, whether in Elementary school or working on aG

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

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

reading this will learn something that they can do to become a better student and be moresuccessful.

Chapter 1 - Motivation

To become a good student, you need to get motivated! Motivation can come from seeing the

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

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

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!

Above all, you need confidence! For that, we need to feel that we are working for ourselves and

not for others! Good luck!

And if you stay motivated your mom and dad will be very proud of you so keep that in mind aswell!

[edit] Chapter 2 - Concentration On Studies

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.

You need to pay attention in class. Don't start chatting with your peers/friends when the teacher

turns their back to you.

Even better; don't associate with distracting people.

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

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

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.


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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

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 regular fights at school; this will move your attention to

fighting rather than listening to what your teacher says! Believe me, these are all important

guidelines.If you cheat from your friend

....always remember cheating will make youlose....because if your friends answer is wrong your answer is wrong too....so don't cheat be

honest if you don't know the answer so leave it...if you cheat and you get full marks...the real

happiness will not touch your heart....Be honest..Good Luck.. Remember, study well now, andyou can have fun after you achieve your goal - guaranteed!

Chapter 3 - Behavior ( Hardstyle Behavior)

One of the main things that decides a person's or child's future is their behavior. Learningtextbooks and achieving 100% is not enough.People should think that you are the only all-

rounder that has good manners. Obey your elders, don't bully your classmates at school.

Remember, try imagining yourself in the other person's situation, and you'll know how much youhurt them with your actions. Say hello to your teachers and schoolmates when you see them,people will appreciate your friendliness and be friendly in return. Use good manners in class.

Raise your hand, don't interrupt if someone is speaking, and if you don't have a nice thing to say,then don't say anything at all.

Above all, try helping your friends in any situation and you'll be remembered as one of the best

friends at school! Don't just do it for a good reputation, but for a good future and for yourself.You should also know that words from your mouth are enough to break relationships (or worse)

so don't utter foul, discouraging, or insulting words. If someone is being rude, don't encouragethem by laughing because that only makes them continue in their bad behavior.

Don't take this as a lecture, but as a guideline! Behavior should be first and then comesacademics. Even if you aren't good at school, you'll be famous for your behavior, and good

friends are truly worth more than gold.

Chapter 4 - Management

This is one of the many questions that children ask their teachers, "Ma'am, I can't study!". Let's

ponder on these things : Are you devoted to studying? Are you just studying for your parents?Are you just cheating in exams for getting good grades and marks? The list goes on.

First of all, as mentioned above, study somewhere that has a basic study table. Don't study or

read in dim light. If you become bored on learning one subject, study something else thatinterests you a lot. You must always find alternatives as you go!

We all know the saying,"All work and no play makes Jack a dull boy". Yes, studying all nightand not playing just stresses you on work and you'll forget everything the next morning.Play out


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for about 2 hours or so. It will be pleasant if you go out to play around in the evening, say 5 pmin the evening. This energizes you and gives you extra strength for everything you do.

Make a timetable. And that is all what this section is about. Arrange a time-table with the

subjects that are tough for you in the first column. Then put a break column after every 2

subjects so you don't get strained.

Of all, try getting a good sleep.

Children are supposed to get8- 10 hours sleep. If you don't get enough sleep, that will result in sleepy studying and nothing

will get inside your head.

Study on each subject for about 1 hour. You'll get refreshed. Also have a snack in between.

Chapter 5 - Helping Others And Advising

Apart from improving yourself, try spreading your skills among others. This is the section thatprovides you with all the things necessary in sharing your skills. Co-operation is helping each

other out so everyone benefits, it's the opposite of competing, where everyone wants to win for

themselves. Most learning is done with the help of others, so learning to cooperate is a valuableskill for anyone. Study partners are a wonderful tool. They save time and they help reinforcewhat you have learned. Divide a reading assignment in half. Study your section using any and all

note taking strategies you have (e.g., Venn diagrams, outlines, note cards, coloured highlighters).When you both have an understanding of your readings, take turns 'teaching/explaining' it to theother person. As you adjust your explanation to your partner, you will reinforce the concept for

yourself. It works because as you think about how to explain the topic, you must understand itfirst! Teachers like students who have a bit extra knowledge. To gain this knowledge visit

libraries to read extra books. If you are confused by a book you are reading, ask your teacher. Itreally helps.


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How to be a good friend

Steps

1. 1

Be real. Are you trying to be friends with someone to be accepted into a certain clique, orbecause you'd like to get to know someone else that he or she knows? That's not

friendship, it's opportunism. Every new person you meet has the right to be accepted (ornot) on his or her own merits, it's better to just be yourself than let anyone else influence

you into being someone you are not. And you should fill their brain with good things.

Remember, it's better to be hated for who you are, than to be liked for who you

aren't.

2.Be honest. A dishonest person has no chance of having true friends. Keep your promises;do what you say you are going to do, and most importantly -- don't lie! Lying is when

you say "Okay, I will...", but you never do: people will eventually figure you out. If youhave found yourself lying about doing things -- then not trying to keep your word --

admit how you felt, as well as how you may think that he or she might have felt (Explainthat you were second-guessing that you felt like you had to say "Yes..." -- rather than

trusting your friendship and just saying "I can't." -- or "I don't know when I'll havetime...").Be dependable.

o If you know you were at fault for the whole dilemma, own up. Simply talk aboutit, hope your friend will forgive you

.They'd most likely appreciate it in the future,to look back and say, 'Wow!' I've had an amazing friend by my side. But, if you

are changing, flip-flipping and undependable -- that feels like you were not a good

friend ("Sincerity" may be comforting -- and insincerity: "just a lie." But, dependson your motives and what was intended.).


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3.Be loyal. If your friend tells you something in confidence, don't talk about it to anyoneelse. Don't discuss your friend behind his/her back except when it involves the other

person, and you won't just make it worse. Nobody likes a gossip or backstabber. Never

say anything about your friend that you would not really want to repeat face to face.Don't let others say bad things about your friend until you've had a chance to hear your

friend's side of the story. If someone says something that shocks you and doesn't seem

like a thing your friend would do or say, then

o respond as, "I know him/her, and that just doesn't sound right. Let me talk tohim/her, find out his/her perspective on this. If it turns out to be true, I'll let

you know. Until then, I would appreciate it, if you didn't spread that around,because that might not be what was really meant or intended..."

But, you can't playboth sides of a game or of the fence. Agree with one --or the other -- not with both sides! But don't accuse either one without a

real reason.4.

Be respectful. Things you and your friend discuss should be treated with care - yourfriend is not sharing this information with just anyone, and may not want to. She shared it

with you - and only you, as far as you know. Example: If your friend doesn't want toname her crush, don't push her into it. If she has named her crush, don't tell anyone else.

This is just common courtesy anyone and everyone deserves the expectation that you willkeep confidences.

5.Watch out for your friend. If you sense that s/he is getting too drunk at a party, help

him or her to get away from the alcohol. Don't allow your friend to drive drunk - take hisor her keys and/or drive your friend home personally. If your friend begins talking about

running away or committing suicide, tell someone about it. This rule overrides the"respect privacy" step, because even if your friend begs you not to tell anyone, you

should do it anyway. Suggest a help line or professional to your friend. Talk to your andyour friend's parents or spouse first (unless those were the ones causing the problems)

before involving anyone else.

6.Pitch in for friends during times of crisis. If your friend has to go to the hospital, you

could help pack his or her bags; if her/his dog runs away, help to find it, if he/she needssomeone to pick him/her up, be there. Take notes for your friend in school and give

homework assignments when you know that one is absent and sick at home. Send cardsand care packages. If there is a death in his/her family, you might want to attend the

funeral -- or cook and take a dish or a meal over to your friend. Care about your friendenough to help him or her open up and let the tears roll.Give a tissue and listen. Really


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listen openly. You don't have to say anything, just don't be too upset by hearing sadnessor anger, or deep grief. Stay calm and reassuring.

7.If your friend is going through a crisis -- don't say: "Everything is going to be allright." -- if it's not going to be. This goes right along with keeping it real. It's hard not to

say that sometimes, but false reassurance can often be worse than none, and it mayundermine your friend's ability to get through the crisis as well as one might. Instead, tell

your friend that "Whatever you decide or need, I am there for you." If the need is to talk:talk; if it's to sit quietly: sit there. If the need is to relax and get your minds off of things,

offer to take in a movie or concert "together." Give a sincere hug, if you are friends -- notstrangers, after all. Stay honest, but upbeat and positive. Even a stranger would appreciate

a sincere word or possibly a gesture of a "quick" hug, or a hand rubbed across the back

for just "a moment," but don't overdo it.

8.Give advice, add perspective. Don't judge your friend, but do advise to stay out of

dangerous situations where one may harm oneself or others. Tell him/her how youperceive his/her situation, and what you might do in the same circumstances. Don't be

offended by one listening to your advice and then deciding to ignore it. Your friend mustmake his or her own decisions. Avoid saying "You should...". That may feel like you are

imposing "shoulds" upon your friend.

9.Give your friend space. Understand if he/she wants to be alone or hang out with other

people. Allow it to happen. There's no need to become clingy or needy.Friendshipdoesn't require that you always have to be paired together. Allowing one another the time

to hang with other friends gives you much-needed breathing room, and allows you tocome together fresh and appreciating each other even more.

10.Never make a promise you know you can't keep .Good friendship is based on trust - if

you break a friend's trust, the friendship may be very hard to salvage.

Of course, if youhave made a promise and planned to keep it, but circumstances beyond your controlconspire to prevent it, let your friend know as soon as you find out. Don't wait until 15

minutes afteryou were supposed to arrive to call and say, "gee, I'm sorry." Instead, aquick call to say, "Hey, I know I promised to help you with whatever it is, but my mom is

telling me we are going to my aunt's for the weekend, and leaving tomorrow just afterschool - that means I won't be able to make it. I'm so sorry. Can we reschedule?" That's

just honoring the fact that your friend is counting on you, and respecting the fact that,


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given a little notice, your friend might just be able to get someone else to help withwhatever it was - or not, whatever. But at least you won't be hanging your friend out to

twist in the wind.

11.Listen. you don't have to agree -- just listen to what is said. Make sure to stop talking to

listen -- so you are not just running your mouth. Some people don't really find itinteresting listening to someone talk about your/their feelings 24/7. If you're

monopolizing every conversation with your feelings, the friend isn't getting anything outof the relationship (Don't sigh and groan like the world is against you. Seek help

elsewhere and try to stop being paranoid.). Invite sharing hearts with you as often as you

would share your heart -- but not so you have a monopoly on the friends time or havesome juicy gossip or a cut down like to do to "teach a lesson" to your friend. A long orhard lesson may not be practical or appreciated at all.

12.Don't be selfish.Grabbing, stealing, envying and/or begging are big No's in the rules offriendship. The friend will soon get tired of this and eventually move towards more self-

less people who are willing to give the same as one gets, but a good friend will notdemand it, yet one might mention being tired of it. Even if you are a total wreck -- don't

expect constant sympathy.

13.Share. As before, if you have a selfless friend, that always expects something back; try toaccommodate. That's if one doesn't make it too obvious, like begging or envying. This

does not mean giving large or expensive presents. This can just mean being there whenyou are needed. If you already gave a lot of your time, then that gift is probably in

appreciation for that... and so, don't feel obligated to make an equal gift in that kind ofcase. Just say thanks, "That's nice." No gift would be expected that way.

14.Don't expect, demand or abuse generosity or "wear out your welcome." When yourfriend does something nice for you, then reciprocate quickly. Money isn't, or doesn't have

to be, an issue.

o Don't compare labels, prices, size and value.


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o Don't let your friend pay every time you go out, even if it's offered. Don't helpyourself to things at your friend's house without asking, unless you are willing

and that is desired -- and practiced at your house in turn.o Go home when it seems like the time is right; don't be like furniture. Reach for the

door knob and say "Bye." turn the knob, leave... No one wants to be friends with a

moocher or to feel used.

o If you borrow something from a friend, take good care of it and then return itwithout being asked.

o If you end the friendship then you should return any special gifts bought for you,especially if gifts were under false pretenses. Like: "Friends forever." but you

were only pretending to be a friend. It's proper etiquette; act in "good faith."

15.Live by the golden rule. Always treat a friend as you would want to be treated

.If youdon't -- there will be repercussions. Don't do or say anything that you wouldn't want done

to you. Be there through thick and thin as long as that is how you feel as a true friend.

Don't begrudge everything as a favor that has to be repaid immediately.

o Don't use your friends as a measure of your worth! You have value. It's not measured by a gift or a token like a card or a trinket...

16.Don't be presumptuous. It shouldn't be called friendship -- if it is "Tag you're it! Seeya later until you pay me back..." That is being self centered and not a good friend.

17.Apologize and forgive and don't hold a grudge; stop playing games like:

o "I called last; so, I won't call again until I get a call-back."o "No more! I'm through!" -- if you feel easily slighted, that's beingparanoid.

Don't say: "It's not my turn... I did a favor last." That's holding a grudgelike a self-centered person: Be nice! Be friendly...

18.If you miss an event like their party, apologize to them and offer to make it up tothem. To some people, a birthday party is something that can hurt them if you don't come.

19.Don't over spoil your friend, especially if she's never (or hardly) done anything foryou. It shows you are desperate and you will definitely regret it later.


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steps to a better memory

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