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Last Updated on February 11, 2020

25 Memory Exercises That Actually Help You Remember More

25 Memory Exercises That Actually Help You Remember More

The brain is often thought of as similar to a computer. When the brain is powerful and working properly, it will enable you to perform all your cognitive and bodily functions smoothly and efficiently, and the reverse is also true.

Unfortunately, our brainpower tends to decline as we grow older. And as you might have seen in media reports, loss of memory and dementia is a growing concern for people today. Brain wellness is now right up there with heart health.

If you are finding yourself forgetting things more than usual, it can be a little alarming. But you need to know you are not helpless when it comes to keeping your brain healthy and powerful. There are simple brain exercises for memory improvement you can do to boost your brainpower so you remember more.

According to a 2015 study published in the journal Neurology, older adults who engage in regular physical exercise like jogging and cycling are less likely to be affected by age-related brain illnesses that can limit memory and mobility.[1] And those people who perform regular, targeted brain exercises keep their brains sharp and healthy, which reduces cognitive decline and memory impairment.

When you exercise your brain, you will also improve your creative abilities, which will give you a competitive advantage in your job.

Moreover, brain exercises strengthen your ability to think on your feet and give witty responses, meaning you won’t be lost for words at critical moments in conversations.

Goodbye to awkward silences!

While you can enroll in a number of online brain training programs, experts generally recommend sticking to brain training exercises that involve real-world activities.

According to David Eagleman, PhD, neuroscientist and assistant professor at Baylor College of Medicine in Houston, Texas, exercises to strengthen brain function should offer novelty and challenge:

“Almost any silly suggestion can work.”

Here’re 25 simple real-world exercises you can do starting today to sharpen your brain and improve memory.

1. Drive a New Route Home

As simple as this exercise may sound, taking a different route home stimulates the brain. You are forced to involve more senses to find your way around, which keeps your brain alert instead of mindlessly driving home or to work on familiar routes.

Avoiding ruts and boredom is critical to keeping your brain sharp, says Eagleman.

2. Repeat It out Loud

In order to remember anything you have just read, heard or done, repeat it out loud.

For example, repeat out loud the name of someone new you’ve just met and you will nail the name down in your mind.

3. Listen While You Read

A study conducted at the University of Puerto Rico found that out of 137 Spanish-speaking students quizzed about an English book they were given to read, those students who read the book while simultaneously listening to an English audio version outscored the group that only read on eight different quizzes about the book.[2]

Listen to audio of something while simultaneously reading or watching it. You’ll engage more of your senses and help your mind remember more.

4. Play Crossword Puzzles

Simple crossword puzzles and other word games like scrabble, where you rearrange letters and make as many words as you can, stimulate the brain and improve memory.

5. Play Chess

Don’t forget to play other brain-boosting, strategy games like chess and checkers. Logic-based numbers games like Sudoku can also keep your brain fit.

6. Learn a Musical Instrument

Start playing a musical instrument. Studies show that learning something new and complex over a longer period of time is beneficial for the aging mind.[3]

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7. Play a New Sport

Start playing a new sport that utilizes both mind and body, such as tennis, golf, or even yoga. Athletic exercise like these will not only improve your physical fitness, but also your mental fitness.

8. Learn a Foreign Language

Enroll in a foreign language course online or at your local education center. It will help to sharpen and rejuvenate your brain.

9. Draw a Map from Memory

When you return home from visiting a new place, draw a map of the area from memory. Expand this brain exercise by drawing maps of your commute, neighborhood and other areas to enhance memory.

10. Cook a New Cuisine

Take a cooking class. Learn how to cook new cuisines. Cooking stimulates different parts of the brain and different senses including smell, sight, and taste.

11. Do Chores with Eyes Closed

Try washing the dishes, sorting laundry or taking a shower with your eyes closed. This will force your brain to use other neural pathways to get the task done.

Obviously, don’t do anything with your eyes closed that would endanger others or yourself.

12. Eat a Meal Using Chopsticks

Chopsticks will force your brain to pay attention and give your brain a good workout, especially if you have never used them before to eat.

13. Switch Hands When Doing Stuff

If you are right-handed, try using your left hand to do things like brushing your teeth and eating.

For example, if you are already good at using chopsticks to eat, use your non-dominant hand instead to challenge your fine-motor skills that are controlled by the nervous system consisting of the brain.

14. Connect with New People

Every time you connect with other people, you expose yourself to new ideas and other ways of thinking and doing things. This stimulates your mind and widens your world view and thinking process.

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So, be open to traveling more and attending shows and events to meet and interact with new people. It’ll keep your mind in tip-top shape.

15. Savor Different Flavors in Meals

Challenge your taste buds by deliberately savoring your meals. Try to identify the individual ingredients in food, including subtle spices and herbs for a tasteful burst of mental stimulation.

16. Do Math in Your Head

Don’t always rush to use a pen and paper, or a calculator to figure out math problems. Try to do them in your head. Make things a little bit more interesting by working out math problems in your head while also walking.

17. Practice Meditation

Training your mind to be quiet is not always easy, but it can be done through meditation.

Some of the benefits of practicing meditation include stress reduction, improved learning ability, increased focus and attention, enhanced memory and mood, and also reversal of brain atrophy.

18. Memorize Phone Numbers

By memorizing people’s names and phone numbers, you strengthen connections between your brain cells, which can make a big difference for your memory.

Divide 10-digit numbers into sections, such as 801 665 9378 to make it easier remember. It is arguably easier to remember 801 665 9378 than 8016659378.

19. Take up a Craft Hobby

Craft hobbies like knitting, drawing and painting are now getting more attention for their brain-boosting powers.[4]

Take up any craft hobby of your choice to strengthen your fine-motor skills and boost your brainpower.

20. Tell Stories

Telling stories stimulates the brain through recalling and recounting important details. It also helps you remember events and associate emotion with memories.

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Storytelling is so good for memory it is used to improve the lives of people with in Alzheimer’s disease.[5]

21. Create New Acronyms

Come up with your very own clever acronyms whenever you need to memorize something in a hurry.

Creating original acronyms or mnemonic phrases, where you use the first letters of words within a phrase to form a name, can sharpen your brain and assist in remembering more.

22. Visualize What You Want to Remember

Let’s say you want to remember to buy an item you need from the supermarket. Picture the items on your shopping list balancing on parts of your body.

For example, imagine balancing an egg on your nose, a bottle of milk on your head or a package of cheese on your shoulder. It’s fan and you won’t forget that image.

23. Vary Aspects of Your Surroundings

Vary things like the music in the background, time of day and whether you sit or stand when doing something to increase recall.

The theory is that the brain associates words (or whatever you are doing) to the context or environment around you. The more contextual cues you provide your brain, the more it has to draw upon when trying to remember specific things.

24. Space out Your Learning Sessions

Cramming is not always the best way to learn or remember things. Instead, review the information you want to learn or remember (statistics, foreign vocabulary, historical dates, scientific definitions, and so on) periodically over time. By spacing out your study sessions throughout the day, you learn more. Learn more about the technique here: How to Use Spaced Repetition to Remember What You’ve Learned

Psychologist Hermann Ebbinghaus discovered that he could learn a list of nonsense words if he repeated them 68 times in one day and seven more times before being tested the next day.

25. Sleep on It

Get enough shut eye each night. The brain needs six to eight hours of sleep, or at least two cycles of deep sleep each night to complete the necessary chemical changes needed to integrate new skills and information into long-term memory.

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Remember, your brain thrives on variety to keep those synapses firing. Exercising your brain with activities that are challenging, novel, and complex will help you to remember more and keep your brain fit.

More Brain Exercises

Featured photo credit: rawpixel via unsplash.com

Reference

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David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Published on July 29, 2020

How to Build Strategic Thinking Skills for Effective Leadership

How to Build Strategic Thinking Skills for Effective Leadership

Have you been thinking of how you can be a more strategic leader during these uncertain times? Has the pandemic thrown a wrench at all your carefully laid out plans and initiatives?

You’re not alone. The truth is, we all want some stability in our careers and teams during this disruptive pandemic.

However, this now requires a bit more effort than before and making the leap from merely surviving to thriving means buckling down to some serious strategic thinking and maintaining a determined mindset.

Is There a Way to Thrive Despite These Disruptions?

Essentially – yes, although you need to be willing to put in the work. Every leader wants to develop strategic thinking skills so that they can enhance overall team performance and boost their company’s success, but what exactly does it mean to be strategic in the context of the times we live in?

If you happen to be in a leadership position in your organization right now, you are most probably navigating precarious waters given the disruptions caused by the pandemic. There’s a lot more pressure than before because your actions and decisions will have a much greater impact these days not just on you, but also to the people who are part of your team.

Companies often bring me in to coach executives on strategic thinking and planning. And while pre-pandemic I would usually start by highlighting the advantages of strategic thinking, nowadays, I always begin these Zoom coaching sessions by driving home the point that this pandemic has now made strategic thinking not just an option but an absolute must.

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Assessing and making plans through the lens of a good strategy might require significant work at first. Nevertheless, you can take comfort in the fact that the rewards will far outweigh the effort, as you’ll soon see after following the 8 strategic steps I have outlined below.

8 Steps to Strategic Thinking

As events unfold during these strange times, you’re bound to feel wrong-footed every now and then. Being a leader during this pandemic means preparing for more change not just for you, but for your whole team as well.

As states and cities go through a cycle of lockdowns and reopening, employees will experience the full gamut of human emotions in dizzying speed, and you will often be called on to provide insight and stability to your team and workplace.

Strategic thinking is all about anticipation and preparation. Rather than expending your energy merely helping your company put out fires and survive, you can put the time to better use by charting out a solid plan that can protect and help you and your company thrive.

Take the following steps to build solid initiatives and roll out successful projects:

Step 1: Step Back, Then Set the Scope

One of the things that leaders get wrong during their first attempt at strategic thinking is expecting that it is just another item on a checklist. The truth is, you need to take a good, long look at the bigger picture before anything else. This means decisively prioritizing and stepping away from tasks that can be delegated to others. Free up your schedule so you can focus on this crucial task at hand.

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Then, proceed with setting the scope and the strategic goals of the project or initiative you plan to build or execute. Ask yourself the bigger question of why you need to embark on a particular project and when would be the right time to do so.

You need to set a timeline as well, anywhere from 6 months to 5 years. Keep in mind that your projections will deteriorate the further out you go as you make longer-term plans.

For this reason, add extra resources, flexibility, and resilience if you have a longer timeline. You should also be making the goals less specific if you’re charting it out for the longer term.

Step 2: Make a List of Experts

Make and keep a list of credible people who can contribute solid insight and feedback to your initiative. This could range from key stakeholders to industry experts, mentors, and even colleagues who previously planned and rolled out similar projects.

Reach out to the people on this list regularly while you work through the steps to bring diverse insight into your planning process. This way, you will be able to approach any problem from every angle.

Bringing key stakeholders into this initial process will also display your willingness to listen and empathize with their issues. In return, this will build trust and potentially pave the way for smoother buy-in down the line.

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Step 3: Anticipate the Future

After identifying your goals and gathering feedback, it’s time to consider what the future would look like if everything goes as you intuitively anticipate. Then, lay out the kind and amount of resources (money, time, social capital) that might be needed to keep this anticipated future running.

Step 4: Brainstorm on Potential Internal and External Problems

Next, think of how the future would look if you encountered unexpected problems internal and external to the business activity that seriously jeopardize your expected vision of the future. Write out what kind of potential problems you might encounter, including low-probability ones.

Assess the likelihood that you will run into each problem. To gauge, multiply the likelihood by the number of resources needed to address the problem. Try to convert the resources into money if possible so that you can have a single unit of measurement.

Then, think of what steps you can take to address these internal and external problems before they even happen. Write out how much you expect these steps might cost. Lastly, add up all the extra resources that may be needed because of the different possible problems and all the steps you committed to taking to address them in advance.

Step 5: Identify Potential Opportunities, Internal and External

Imagine how your expected plan would look if unexpected opportunities came up. Most of these will be external but consider internal ones as well. Then, gauge the likelihood of each scenario and the number of resources you would need to take advantage of each opportunity. Convert the resources into money if possible.

Then, think of what steps you can take in advance to take advantage of unexpected opportunities and write out how much you expect these steps might cost. Finally, add up all the extra resources that may be needed because of the different unexpected opportunities and all the steps you committed to taking to address them in advance.

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Step 6: Check for Cognitive Biases

Check for potential cognitive biases that are relevant to you personally or to the organization as a whole, and adjust the resources and plans to address such errors.[1] Make sure to at least check for loss aversion, status quo bias, confirmation bias, attentional bias, overconfidence, optimism bias, pessimism bias, and halo and horns effects.

Step 7: Account for Unknown Unknowns (Black Swans)

To have a more effective strategy, account for black swans as well. These are unknown unknowns -unpredictable events that have potentially severe consequences.

To account for these black swans, add 40 percent to the resources you anticipate. Also, consider ways to make your plans more flexible and secure than you intuitively feel is needed.

Step 8: Communicate and Take the Next Steps

Communicate the plan to your stakeholders, and give them a heads up about the additional resources needed. Then, take the next steps to address the unanticipated problems and take advantage of the opportunities you identified by improving your plans, as well as allocating and reserving resources.

Finally, take note that there will be cases when you’ll need to go back and forth these steps to make improvements, (a fix here, an improvement there) so be comfortable with revisiting your strategy and reaching out to your list of experts.

Conclusion

A great way to deal with feelings of uncertainty during this pandemic is to anticipate obstacles with a good plan – and a sure road to that is practicing strategic thinking.

In the coming months and years, you’ll need to continue navigating uncharted territory so that you can lead your team to safe waters. Regularly doing these 8 steps to strategic thinking will ensure that you can prepare for and adapt  to the coming changes with increasing clarity, perspective, and efficiency.[2]

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