Introduction 4
Chapter 1: Sharp Memory Factors 7
Chapter 2: Attention 15
Chapter 3: Basic Memory Tools 20
Chapter 4: Overcoming Forgetfulness 25
Chapter 5: Memory and Your Senses 32
Chapter 6: How to Remember Names and Faces 37
Chapter 7: How to Remember Numbers 42
Chapter 8: How to Remember Places 50
Chapter 9: How to Remember Events 53
Chapter 10: Other Memory Tools 55
Conclusion 60
A good memory is truly important for anyone to possess. Your
memory of faces, names, facts, information, dates, events, circumstances and
other things concerning your everyday life is the measure of your ability to
prevail in today’s fast-paced, information-dependent society. With a good
memory, you don’t have to fear forgetting/misplacing important stuffs and you
can overcome mental barriers that hinder you from achieving success in your
career, love life, and personal life.
Your memory is composed of complicated neural connections in your brain which
are believed to be capable of holding millions of data. The ability of your mind
to retain past experiences in a highly organized manner gives you the potential
to learn and create different ideas. Your experiences are the stepping stones to
greater accomplishments and at the same time your guides and protectors from
danger. If your memory serves you well in this respect, you are saved the agony
of repeating the mistakes of the past. By remembering crucial lessons and
circumstances, you avoid the mistakes and failures made by other people.
Unless you have an illness or handicap, a poor memory is often attributed to
lack of attention or concentration, insufficient listening skills, and other
inherent bad habits; however, it can be honed and developed using the right
methods.
Many people believe that their memory gets worse as they get older. This is true
only for those who do not use their memory properly. Memory is like a muscle -
the more it is used, the better it gets. The more it is neglected, the worse it
gets. This is the reason why older people have more trouble remembering than
younger ones. However, people increasing in age can overcome this dilemma and
can even further improve their memory by continuing their education, by refining
their minds, by keeping themselves open to new experiences, and by keeping their
imagination working. An important thing to realize is that different people have
various ways of learning. The way in which people learn is often a factor
determining the subjects they choose to study, instructors they relate to, and
careers they select.
Memorization or retention of data operates by loading images, sounds, taste,
smell, and sensation (touch) in a very organized and meaningful combination in
our brain. There are three types of memory.
Sensory Memory is where temporary information is briefly recorded. Images such
as a picture in a magazine and the design on your customer’s clothing are
momentarily stored in the sensory memory. It will be quickly replaced by another
sensory memory unless you do something to retain it.
Short-term Memory, characterized by 20 to 30 seconds of retention, involves a
limited amount of information, and is necessary in traditional processing of
experiences and ordinary data gathering (everyday sensation and perception). For
example, you were taught by your professor some great techniques on how to
easily solve complicated Math problems. The next time you take a Math exam, you
may possibly remember some of the formulas, but it’s doubtful you’ll be able to
recall and apply all the methods being taught.
Long-term Memory involves consolidation and organization of complex knowledge
and information for further reference and other cognitive (mental) processing
such as the application of learning or information into meaningful experiences.
Examples would include your birthday, your father’s name, and your home’s
appearance.
Short-term and long-term memories are concerned with how you continually
organize data that are stored in your brain. In short, human memory is like a
vast and complicated yet organized library, rather than a trash can or
disordered store room.
In order for you to further develop your memory capacity in various tasks, it
would be helpful if you consider points and ideas in improving your memory. This
would make your retention practices more efficient and sharper.
If someone was to read a list of words to you, it’s most
unlikely that you will remember all the words in the list. You’ll be able to
recall most of the words at the beginning, some at the middle, and a few at the
end. These effects are known as primacy (words at the beginning) and recency
(words at the end).
The only way that a normal person can effectively recall all of the words in the
list, is if he applies a mnemonic technique to help him remember. You’ll also
find that it’s easier to recall a word if it’s repeated several times in the
list, or if it’s related to the other words in any way, or if it stands out
among the other words (for example, the word “ruby” will stand out from a list
of vegetables).
To take advantage of your primacy and recency, you must find a middle ground. If
you are doing something that requires a lot of thinking and you do this non-stop
for hours, you’ll find that the dip in the recall between the primacy and
recency can be quite considerable.
If, on the other hand, you stop to take breaks too often, your brain will not
really reach its primacy because it keeps on getting interrupted. In a more
practical application, instead of continuously studying or working for hours,
you might want to try pausing and resting after 30-50 minutes of working, just
to give your brain time to refresh itself and to maximize the time when your
primacy and recency are balanced.
Contrary to popular belief, being smart is not synonymous to having a good
memory or good retention. You don’t have to force yourself to study and
understand more in order to improve your memory; the key is actually in your
lifestyle, your attitude, your diet, and your habits.
You Are What You Eat
It is often said that your brain is probably the greediest organ in your body,
and it requires a very specific type of nutrition from your diet. It shouldn’t
be surprising then that your diet affects how your brain performs, and it
performs well with a steady supply of glucose. Before you go out of your house
in the morning, it would be great if you can give your brain the fuel it needs
by eating a hearty breakfast. A salad packed full of antioxidants, including
beta-carotene and vitamins C and E, should also help keep your brain in tip-top
condition by helping to reduce damaging free radicals (damaging molecules). As
you grow older, your brain has lesser capacity to defend itself from daily
threats like free radicals, inflammation, and oxidation. That’s why aging people
need more nutrition than younger ones.
Free radicals are like cavities to your teeth; they slowly build up if they’re
not cleaned out. As the brain cells grow older, they sometimes stop
communicating with each other. As an effect, it slows down essential processes
like thinking, short-term memory retrieval, and regenerating new cells.
Therefore, anti-oxidants are essential to maintain not only good health, but a
good memory as well. Good sources of anti-oxidants are:
· Vitamin A and beta-carotene: Carrots, spinach, cantaloupe, winter squash
· Vitamin C: Citrus fruits, broccoli, strawberries, tomatoes
· Vitamin E: Nuts, seeds, vegetable oil, wheat germ
Studies show that fatty food that causes artheosclerosis (clogging of arteries)
are also the same type of food that disrupts neural activities. Cut back on the
fat and replace it with foods rich in anti-oxidants. Nothing will replace a
well-balanced meal, but to make sure that your body doesn’t lack any of its
nutritional needs, it would be a good idea to take food supplements. As the name
implies, they’re supplements, and not replacements.
Scientific research also indicates that eating fish can indeed sharpen your
memory. Most fish fat contains the polyunsaturated fatty acid DHA, which
performs a significant part in the brain development of young children. Tests
show that kids who consume adequate foods containing DHA score better on IQ
tests than those who take lesser amounts of DHA. Fish also contains omega-3
fatty acids which opens up new communication centers in the brain’s neurons.
This allows your mind to operate at its peak performance.
Another significant finding suggests that smoking can affect the ability of the
brain to process information properly. Chain smokers have higher risks of
impairing their visual and verbal memories. So the next time you think of
smoking, remember that it’s not only dangerous to your health, but you are
sacrificing your memory functions as well.
Caffeine and alcohol causes anxiety and nervousness. This may hamper information
from properly entering your mind because memory works best when you are relaxed
and focused.
Reduce Stress
Medical researches show that people who are always anxious produce “stress
hormones” like cortisol, which damages brain cells. Make it a point to do
something that will relax you everyday. Try meditating, yoga, drinking tea,
taking a long bath … whatever works for you. A very effective method to reduce
stress is deep breathing and visualizing the expected outcome of any situation
to turn out well. Don’t forget to get enough rest.
Poor memory is often a result of poor self-image. After all, it all starts and
ends in the mind. So to have a healthy mind, believe that you can achieve
anything you desire. Boost your self-esteem and be confident in your abilities.
Your attitude should be supportive of your goals.
Cardiovascular exercises like walking improves blood circulation and are good
for the heart and brain. Research also indicates that walking helps release
hormones that aid in regenerating new brain cells. If you’re bored with just
plain walking, engage into sports that you love. Play basketball, volleyball,
tennis, or anything that excites you. By exercising, you can lessen your chances
of developing high blood pressure which contributes to memory loss when you get
older. So get up and get moving. Not only will you be getting a fit and healthy
body, but you’ll also sharpen your memory and improve your creativity. Not to
mention the fun and camaraderie you’ll be getting with your teammates and
competitors.
Just like any muscle, you also need to exercise your brain so that it doesn’t
deteriorate. Engage in games that will help you think. Talk to people, read
informational books, listen to educational tapes, and make it a habit to
continuously learn and experience new things. Remember that when your neurons
die, they don’t come back to life anymore. So you better use them, or you’ll
lose them.
If you feel that your memory really isn’t how it used to be, go and see a
physician. Sometimes, memory loss can be a symptom of more serious diseases and
can go undetected for years because you don’t really feel anything else other
than memory loss.
Music and Memory
Elderly people suffering from dementia were said to have better reasoning about
their backgrounds and personal history when there was music playing in the
clinical area than in silence, during an experiment conducted by Elizabeth
Valentine, a psychologist at the University of London and co-author of new
research on music and memory.
Increasingly, music is accompanying traditional medical therapies to help people
heal faster. Experts say music has the power to calm and to energize the spirit.
The British researchers conducted a test on 23 people (ages 68 to 90) with mild
dementia. The test was done with different sounds playing in the background.
While asking the questions, the researchers either played: a familiar tune
(Winter, from Vivaldi's Four Seasons), novel music (Hook, by Fitkin), or
pre-recorded cafeteria noise - or asked the questions in stillness. Over four
weeks, each person was tested in all four situations.
The participants answered more questions correctly with sound in the background
rather than in silence, and they scored even better when music was playing.
“Whether the music was familiar or new did not seem to matter. The music
probably aroused the participants and helped them focus,” the researchers said.
Sleep and Memory
Research indicates that you can better remember the information you are reading
if you will go to sleep right after learning it. But there are two limits:
1. The material that you intend to recall should be easy to understand, or you
should already have a fair amount of knowledge or experience in the topic being
discussed.
2. You must not be too tired or exhausted when reading the material.
The next time you need to learn something, try this procedure and see if it
works for you. It worked for me!
Learning and Emotions
As discussed earlier, emotions and feelings play a very important role in the
process of learning and memory retention. Music has been said to affect learning
and memory in psychologically-challenged patients. On the other hand, internal
factors such as feelings and emotions should also be considered in retrieving
data or in decoding stored information in your brain.
The creation of a good mood in producing better temper, positive outlooks, or
even in relaxation are very popular nowadays in creating a holistic approach in
wellness and mental health. The balance between mind and body and the
conditioning that happens inside your brain may affect your acquisition of
knowledge and information. That is why, it is very important to have a good mood
in perceiving, receiving, and retrieving emotional as well as mental
information.
Here are some of the valuable tips or techniques in mood conditioning that will
definitely help you improve your mental capacities.
1. Close your eyes and repeat a chant that will help you recall a picture, a
scenario or a very relevant experience. You can also do this by repeating a very
positive statement like: “No matter what you say or do to me, I’m still a
worthwhile person!” Remembering such words can also boost confidence during
exams or in periods of learning or even in daily struggles. By saying positive
things regarding your life, you are increasing the chances of associating your
experience with pleasant feeling, and this would help you remember more of the
good things than the bad ones that could lead you down.
2. Imagine a face of someone who has put you down in some ways in the past (e.g.
a family member, a teacher, a friend, or an ex lover). After getting the picture
of his or her face, say, “No matter what you say or do to me, I’m still a
worthwhile person!” This would relieve you and put you into a positive
consciousness in dealing with people or strangers. Mental pictures can also
relieve you from the stress brought about by bad or traumatic experiences.
3. There are physical ways of improving mood or the place where learning has to
take place. Scented candles, aromatic objects, or the creation of illusion of
relaxation (with the use of verdant or calmed colors such as pastel, earth
tones, or non-solid shades) are some of the practical ways in helping you to
relax while learning or acquiring knowledge or information. In uncontrolled
environments which require spontaneous reaction, it would still be best to
create mental pictures (imagining the blueness and calmness of the sea, or the
very refreshing scene of a green countryside) while undertaking learning tasks
or actions.
Before you can expect to remember or memorize a thing, that
thing must have been impressed clearly upon the records of your subconscious.
And the main factor of the recording of impressions is that quality of the mind
that we call Attention, which is the ability to focus and give meaning to a
particular data or stimulus.
Our capability to process information is somewhat limited. Therefore, we must
constantly select and decide which data are relevant and which are not. Stimuli
or sensations that you perceive and organize into meaningful thoughts are
selectively analyzed by your brain. If the stimuli or data is relevant or
applicable for further use or access, your brain transfers this information to
the long-term storage center. However, for this to happen, attention must take
place
One of the most common causes of poor attention is the lack of interest. You are
more inclined to remember the things in which you have been most interested,
because in that emanation of interest there has been a high degree of attention
exhibited. A person may have a very poor memory for many things; but when it
comes to things in which his interest is involved, he often remembers the most
intricate details. This is called involuntary attention. This type of attention
does not require special effort or exertion because it follows upon interest,
curiosity, or desire.
The other type of attention is called voluntary attention. This form of
attention is granted upon objects not necessarily interesting, curious, or
attractive. This requires the effort and usage of the will.
Every person has more or less involuntary attention, while only a few possess
developed voluntary attention. The former is initiated by instinct, while the
latter comes only by practice and training.
For attention to take place, you must diligently practice the art of voluntary
attention. Here are some successful strategies to help you acquire this
essential skill:
1. Turn your attention upon some uninteresting thing and study every detail
until you are able to describe them. This will seem boring or tiresome at first
but you must stick to it. Do not practice too long at a time at first; take a
rest and try it again later. You will soon find that it comes easier, and that a
new interest is starting to manifest itself in the task. For example, pick a
flower. Touch it. Smell it. Feel its texture. How many petals does it have? How
long is the stem? What is the color and shape of the petals? By doing this
simple task, you will be surprised at the quantity of little things that you
will notice. This method, practiced on many things, in spare hours, will develop
the power of voluntary attention and perception in anyone, no matter how
deficient he or she may have been in these things. Begin to take notice of
things about you: the places you visit, the people in the rooms, etc. In this
way you will start the habit of "noticing things," which is the first requisite
for memory development.
2. Eliminate distractions. Even though you may have heard of multi-tasking, it
is very difficult for people to do more than one thing at a time. For example,
you’re a law student studying for the Bar Exams. You wouldn’t be able to absorb
properly into your mind what you are studying if your radio is playing loud
rock-and-roll music, or if you’re hearing the video games being played by your
kid brother. As much as possible, avoid any possible distractions such as TV,
radio, or other people chattering.
3. Retain focus and concentration in the process of learning or memorization.
Let’s say you’re busy preparing for an important presentation tomorrow. A new
employee was introduced to you while you are working. In this case, there would
be much less chance for you to remember anything about that new employee because
you are concentrating on something else which you regard as more urgent or
important. If you want to remember something well, shift your focus on that one
thing and willfully commit it to memory.
4. Keep track all of your thoughts. Whenever you become aware that your thoughts
are losing, yell "STOP!" in your mind. This will bring your drifting to a halt
and redirect your attention to what needs to be done. Remember that good
concentration breeds good memory. If you find that your thoughts are traveling,
be conscious that your attention is drifting.
5. Get interested. To have good memorization skills, you should also like what
you are doing. To vividly memorize a visual, an image, or even text, engage
yourself into it. You should put your heart in every activity you’re working and
doing. If you don’t like to engage in a certain activity, there’s a slim chance
for you to remember aspects about it. Let’s say your parents want you to become
an engineer, but you dream of becoming a musician. If you studied engineering
because your parents forced you to, you won’t have the dedication or desire to
retain information from your engineering books. Don’t push yourself to do
something that you have no interest in. As Leonardo Da Vinci said: "Just as
eating against one's will is injurious to health, so study without a liking for
it spoils the memory, and it retains nothing it takes in."
6. Get motivated. Now let’s say you want to become a doctor. Why are you
familiarizing and memorizing into such ambiguous medical or biological terms?
For one thing, you might want to be on the top of the class. Or you might want
to be popular in your school. Or you might want to be a good doctor someday to
help your community. Goals and timeframe nourish motivation. And motivation
promotes a sharp memory. To further motivate yourself, reward yourself for any
tasks that you have accomplished. Set a particular incentive for every
objective. For example, treat yourself to your favorite restaurant after
finishing a project. When you've accomplished a bigger task, go on a vacation.
Just set something gratifying to indulge in after completing a certain
undertaking. Remember: Man by nature is a go-getter. He will get whatever he
aspires for. In a consumption-based and technologically-driven world, one should
have a stake or goal to feed his symbolic ego. By rewarding yourself in every
success you account for, you will aspire for more and will develop interest on
your activity. In the process, your interest will make you more productive and
successful.
7. Give your subconscious a mental command to bear in mind what you want to
remember. You may say, "Here, you take note of this and remember it for me!"
You’ll be astounded by what the subconscious can do for you.
Before you can memorize or remember anything, you should be able to perceive
well through proper attention. Use the methods above and you’re well on your way
to a sharper memory.
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