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Last Updated on August 14, 2019

25 Brain Exercises for Memory That Actually Help You Remember More

25 Brain Exercises for Memory 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.

Benefits of improving your brainpower

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!

Simple exercises to sharpen the brain

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.

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.

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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Last Updated on October 16, 2019

12 Surprising Benefits of Learning a New Language

12 Surprising Benefits of Learning a New Language

Learning a new language is a big deal.

You’re learning a completely new form of communication, and it enables you to communicate with people you never could have before.

But there’s benefits to learning a language that you might not have expected when you started the journey. I’ve personally experienced this having learned 3 languages in my life (Korean, English, and Spanish).

Think about the effect that losing weight has on someone’s life. While most people get into it for a healthier lifestyle, there can be surprising benefits like increased confidence, being more outgoing, and increased mental clarity.

The same thing can apply to language learning.

In this article, we’ll share the 12 surprising benefits you’ll experience when you learn a language.

1. Learn Anything Faster

Learning a new language is mental agility training at its best. The exercise in cognitive problem solving can without a doubt be applied to almost any problem we want to solve in other areas.

Your memory retention is also improved when learning a new language.[1] Absorbing and retaining more information can significantly shorten your learning curve, because you can spend more time learning new information instead of re-learning something you’ve already learned before.

But it doesn’t stop there. Once you learn a new language, not only are you able to learn other languages faster (simply due to understanding the process), but you’ve already retained key skills for learning several other languages without even knowing it.

For example, if you recently learned how to speak Spanish, you’ve automatically entered the world of languages from the latin root, such as Portuguese, Italian, French, and Romanian. In fact, between these languages there are over a thousand words that are exactly the same, if not very similar to each other.

Screen-Shot-2016-03-07-at-8.00.09-AM

    Notice the similarity of the words between these languages.

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    2. Improve Your Math Skills

    For those of us who didn’t grow up with natural talents in mathematics, no need to fear.

    A study was done at Massachusetts in 2007, where The American Council on the Teaching of Foreign Languages stated that:[2]

    “Children who study a foreign language, even when this second language study takes time away from the study of mathematics, outperform students who do not study a foreign language and have more mathematical instruction during the school day.”

    In another study published in the University of Michigan’s Language Learning journal (Armstrong and Rogers, 1997), students who studied just one semester of a foreign language for just 90 minutes per week scored significantly higher in maths and language arts.

    If you think about it, it makes sense. Learning a language involves a structural and logical process, which is the same type of thinking that makes you thrive in mathematics.

    3. Become a Better Listener

    This is a skillset that comes in handy for any situation throughout our lives.

    If you’re trying to build a real connection with anyone, there’s nothing better than intentional listening without interruption. This is one of the key elements taught in Dale Carnegie’s, How to Win Friends and Influence People.

    When learning a language, there’s no choice but to train yourself to listen carefully, because you’re trying to make out every accent, pronunciation, and tone used by the other person. And if you’re just starting out, you’re forced to listen because you can’t speak the language!

    Most importantly, learning a new language helps you step into the shoes of people different to yourself and see the world in a completely different way— therefore developing empathy for others.

    4. Enhances Your Focus

    In a study, published online in the journal, Brain and Language, individuals who spoke more than one language were observed through an fMRI, while performing word comprehension tasks.[3] This is a far more powerful than the best drugs which only delay the symptoms by 6–12 months.[4]

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    The American Academy of Neurology has performed studies showing that speaking more than one language increases the amount of neural pathways in the brain, allowing information to be processed through a greater variety of channels.

    7. Improve Your Native Language

    We discussed how learning one language can help you pick up not only other languages, but familiarize yourself with languages originating from the same root.

    What most people don’t mention enough, is that it can also help you improve your native language.

    According to an Impact of the Second Language Education study, studying a second language alone will significantly improve your first language skills in areas relating to grammar, reading, vocabulary, and speaking skills.[5]

    This makes sense because learning a new language allows you to understand the structures and breakdown of a language, whereas this is something you likely intuitively picked up when you learned your native language.

    8. Increase Your Creativity

    Language learning is a lot like putting together the pieces of a new puzzle.

    You understand several, but not all of the words that are thrown at you, so you have to force yourself to be creative and fill the missing gaps on your own.

    creative-brain2

      This research concludes that bilingual individuals have a more “out of the box” thinking approach than monolingual individuals.[6]

      While most creativity training occurs in waves (meaning on and off), there’s no taking breaks when you’re having a conversation with someone. You either have to force yourself to become creative in your interpretation and speaking skills, or you’ll need to face up to the awkward silence that follows.

      9. Culturally Knowledgeable

      Language learning is not only about communicating in a foreign language, but it’s about experiencing a new culture.

      The first reason is that meeting foreign people is embedded in the core of language learning. In order to practice and improve your new language, you’ll need to work with a language teacher, use conversation exchanges, or attend language meetups. This is similar to how you need to just ride the bicycle instead of watching videos about it: it’s just part of the process.

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      The majority of conflicts between people in the world come from a lack of understanding of the other side. Studying a new language not only helps you understand where the other person is coming from, but the cultural knowledge you gain can help others feel more connected to you.

      10. Open up New Career Opportunities

      In the past decade, we’ve experienced a rapidly growing trend of globalization. With the Internet era, there is no such thing as doing local business. Nearly every business that opens up today is an online business, and has the ability to reach a global market in seconds.

      Big corporations are working fast to expand internationally to Asia, Europe, and South America, and understanding a foreign language will in the future likely become as standard as knowing Microsoft Word.

      Irene Missen, a language specialist at a top recruitment agency, Euro London, says that languages can open doors for you, and estimates a language can add between 10% and 15% to your wage.[7]

      When it comes to advancing your career, it’s critical to leave no doors closed. Learning a new language takes time, and it’s far better to learn it before you need it than to be unprepared at your next job interview.

      11. Experience a New Way of Traveling

      This is a big one, and often one that’s hard to understand unless you know another language.

      For example, learning how to speak Spanish before you visit Spain for the first time, will give you an entirely different travel experience versus not knowing the language.

      When you can speak the language of the place you’re traveling to, you’re no longer dependent on the typical tourism tips that you’ll get from Tripadvisor. You can build relationships with the locals, and discover restaurants, hot spots, and excursions that tourism websites will never be able to share with you.

      You get to experience the new culture from the eyes of a local, instead of a tourist.

      12. Deepen Your Relationships

      Almost everyone who comes from a different cultural background can probably empathize with this point. With my limited ability to speak Korean, I struggled growing up with Korean family members.

      Luckily, I was able to improve my skills over time (surprisingly, from learning Spanish). But I constantly see people who struggle to have that connection with their family members, friends, or even life partner, because of this language barrier.

      As we shared in this post, the majority of the world’s problem comes down to communication problems. And there’s no bigger barrier to communication than the languages we are able to speak with each other!

      Featured photo credit: Dan Gold via unsplash.com

      Reference

      [1] Science Direct: Working memory development in monolingual and bilingual children
      [2] Daily News Minder: The benefits of learning a foreign language
      [3] AAAS: Bilingual brains better equipped to process information))

      Results showed that multi-lingual individuals were better at filtering out competing words than one-language speaking individuals. This ability to tune out competing words benefits in blocking out distractions to focus on the task at hand.

      As your listening skill improves, it only makes sense that it enhances your focus as well. Just like learning any new skill, learning a language requires your full, undivided attention. One slight distraction can mean the difference between one meaning and a completely different one.

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      Over time, your brain will be trained to maintain this level of focus.

      5. Boost Your Confidence

      When we set out to achieve something and find success, it boosts our confidence levels — no matter how small the progress.

      Even being able to carry a 30-second conversation with a native speaker can make you more confident, because you know it’s something you wouldn’t have been able to do before.

      “Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit.” — E.E. Cummings

      I still remember the “aha moment” I experienced when I was living in Medellin, Colombia. I was living with a roommate who couldn’t speak a word of English when I first moved in. After a few months of using an online app to learn Spanish, I was able to get to a conversation level of fluency. It amazed me how I was suddenly able to speak to someone that I couldn’t have fathomed speaking to before.

      Needlessly to say, as the language barrier disappeared, our positive perception of each other increased dramatically, and so did our friendship.

      This confidence boost only pushed me to learn more, engage with more native speakers, and it translated into more confidence in every aspect of my life.

      Author of Lean Forward, Eric Holtzclaw, states that it is powerful how even a tiny change in perspective can pull you out of a funk and give “you the boost you need to take on that next challenge.”

      6. Prevent Potential Brain Diseases

      Improving our health is something that should be a priority for every one of us, no matter how old we are. Most of us consider improving our health in a few major areas, like our physical appearance. But we tend to miss out on the most important part that runs our entire body — the brain.

      We are nothing without the vital functions of our brain, and we need to prioritize its health like we would with any other vital organ in our body.

      brain-languagemap

        When it comes to the brain, learning a new language can prevent or delay Alzheimer’s disease and dementia by 4.5 years.((Neurology: Bilingualism delays age at onset of dementia, independent of education and immigration status

        [4] Alzheimer’s Association: Medications for Memory
        [5] Rype: 8 Science-Backed Benefits of Learning a New Language
        [6] Cerebrum Dana Foundation: The Cognitive Benefits of Being Bilingual
        [7] Guardian: Learning a foreign language: Now you’re talking

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