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5 Hacks To Improve Your Memory

5 Hacks To Improve Your Memory

Your memory is a critical part of your mental health, and the fear of losing your memory leaves many people desperate to maintain theirs. Although memory tends to leave with age, that is not an inevitable result of aging. Someone who takes the time to strengthen and refine their memory will find it stays with them well into old age. Here are five hacks to improve your memory.

1. Get sufficient sleep

An excellent way to keep your mind healthy is to make sure it’s well-rested. Sleep deprivation can ruin any mental progress you’ve developed, and make you more sluggish.

Sleeping is a critical part of the memory-building process. Without sleep, your memories are unable to consolidate, and you’ll likely forget what you’ve learned fairly soon. If you can’t consolidate your memories, you won’t be able to recall them later. Scientists think that the hippocampus and neocortex are critical in developing memory during sleep, theorizing that the hippocampus will replay the events of the day in your head, and the neocortex stores them through this process for future use.

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2. Get your fats in

The brain is made of 60 percent fat, and uses 20 percent of your daily intake in calories. Although a balanced diet is good for your health overall, it is especially critical for your brain to get the amount of healthy fats it needs to maintain itself.

Healthy fats, such as monounsaturated fats, help maintain your brain function and keep everything in working order, which protects your memory. Omega-3 fatty acids, which our bodies do not produce naturally, are particularly helpful for brain function, and can be found in multiple sources outside of fish foods.

Along with maintaining memory, consuming healthy fats also helps fight mental illness such as depression and bipolar disorder. Saturated fats are often referred to with scare quotes, but they’re one of the main components of brain cells. Eating saturated fats decreases your risk of dementia and helps keep your brain functioning well.

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4. Socialize with friends

Regular social interaction helps stave off mental illness as well. Studies have found socializing just as effective as mental exercises in stimulating your brain and strengthening your memory. A lack of socialization becomes a lack of interest and interaction with your brain, and can lead to depression and other mental health disorders. Socializing, however, stimulates multiple different parts of your brain.

A conversation offers you multiple chances to recall thoughts, use logic and critical thinking, experience emotional connections and reinforce knowledge. If you find yourself going throughout the day without talking to anyone, you’ll have less activity to keep your brain active and less emotional excitement to keep it happy.

5. Give your brain regular exercise

An excellent way to maintain your memory is to keep your brain active. Logic puzzles and mind games help keep your memory sharp. A good brain activity that helps maintain memory will teach you something new and challenge you. The human brain is highly malleable, so brain teasers and puzzles are excellent tools for strengthening your brain capabilities and lengthening your memory.

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Learning something really mentally challenging, like learning to count cards, is a more difficult task and a significant feat of memory training. Remember, once you’ve adjusted to a certain level of difficulty in your brain exercises, you have to push for harder levels – otherwise, your progress stagnates and you’re no longer stretching and expanding your mental capabilities.

The purpose of mind games is to create new pathways, which need to be reinforced with regular thinking and brain exercise. The more neural pathways you develop, the more you are developing and expanding your memory, and reinforcing them with repeated effort makes them more stable and long-lasting.

6. Get plenty of physical exercise

It’s not just your brain you have to exercise to maintain memory – it’s your whole body. Regular aerobic exercise increases the size of your hippocampus, which is critical in memory development and maintenance. Exercise reduces inflammation and stimulates growth factors that help develop memory. It helps increase blood flow and oxygen to the brain, and also releases stress and naturally exhausts your energy, which helps you get a better night’s sleep.

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Physical activity is great for your body, but it also helps your brain grow. Maintaining the health of your brain cells means maintaining the functions that create and preserve memory.

According to the World Health Organization, an estimated 75.6 million people will be living with dementia by 2030, and 135.5 million people will be living with dementia in 2050.

But dementia is not a normal part of aging. It’s a side effect of poor brain health, and you can avoid becoming afflicted by taking proactive steps to protect your brain. These tips to improve your memory will help you fight mental illness and maintain a long memory over a long life.

Featured photo credit: Ian Schneider via images.unsplash.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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