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Last Updated on September 2, 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.

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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]

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.

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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.

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.

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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.

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.

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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.

If you also want to speed up your learning, I recommend you take a FREE Learning Fast Track Class offered by Lifehack. It’s a 20-minute intensive class called Spark Your Learning Genius, and will surely upgrade your learning skills right away. Find out more about the Fast Track Class here.

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.

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 October 13, 2020

How to Unleash the 4 Types of Creativity In You

How to Unleash the 4 Types of Creativity In You

Human history has no shortage of brilliant minds: writers, musicians, inventors, entrepreneurs, and more. Not everyone chooses a creative career, but all of us could use the power of creativity to live brighter, more fulfilling, and more successful lives instead of going through the same motions day in, day out.

Could one become more creative?

A one-size-fits-all answer is hard to give because there are different types of creativity. Do you want to know the least useful type?

1. Least Useful Type of Creativity

It is “Ideation creativity”—the good old coming up with new ideas.

Surprised?

There exist techniques for producing more and better ideas: idea buckets, brainstorming games, and first principles thinking. Those are specialized creativity tools used by composers, novelists, and serial entrepreneurs—not so much by the remaining 99% of the population.

Do you still want this esoteric knowledge? Then go straight to the masters:

  • Josh Waitzkin, a U.S. Junior chess champion and later a World Champion in the martial art Tai Chi Chuan, has written an autobiography.[1]
  • Gianni Rodari, an Italian children’s book author famous for his Adventures of Cipollino, outlined his approach to teaching fantasy in an actual manual on the subject.[2]
  • Twyla Tharp, a celebrated American dancer and choreographer, wrote a book explaining her creative process. We will revisit this book in a moment.[3]

What Distinguishes Creative People (Aside From Their Ideas)?

Anyone can have interesting ideas—would it not be nice to build a flying car, create a musical about South American tribes, cold-email the French president, or ask to get hired as the next prime minister?

Just like yourself, billions of people are also touched by beautiful sunsets and would like to double their respective incomes—but this does not automatically make all of them artists or entrepreneurs.

Only those who have acted upon their ideas or emotions and produced tangible outcomes can be labeled “creative.” Mozart and Jane Austen became so famous because of their results—the symphonies and novels that they had respectively produced—not because of their ideas.

Creativity Does Not Require So-Called Inspiration

A related misconception is that masterpieces are created in “Eureka!” moments—extraordinary bursts of creativity and otherworldly inspiration.

The exclamation “Eureka!” refers to the apocryphal story about the ancient Greek mathematician and inventor Archimedes who was taking a bath and stumbled upon a solution to a difficult problem he had been thinking about.

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But consider that Mozart composed over 600 musical works in his lifetime including 50 symphonies.[4] He would have needed thousands of “Eureka!” moments to produce such a staggering amount of world-class music, which is about one per week of his short career. This is clearly absurd—extraordinary moments of inspiration are rare by definition.

Acclaimed choreographer Twyla Tharp believes it was all hard work,[5]

Nobody worked harder than Mozart. By the time he was twenty-eight years old, his hands were deformed because of all the hours he had spent practicing, performing, and gripping a quill pen to compose. . . . As Mozart himself wrote to a friend, “People err who think my art comes easily to me. I assure you, dear friend, nobody has devoted so much time and thought to composition as I. There is not a famous master whose music I have not industriously studied through many times.”

Creativity can only be manifested during a creative process, whether it is trying a new dish in the kitchen, composing a new symphony, or figuring out how to help your child get into a good college. If you have never played a musical instrument, you are not going to suddenly produce a symphony after doing a creativity exercise.

This brings us to the most useful but underrated type of creativity:

2. “Kaizen”: Finding Ways to Improve a Process

What would be a non-creative approach to any activity? It would be doing the same thing every day in the same way.

Therefore, a creative approach would be constantly varying what you are doing and the way you are doing it. Sometimes, it means adding complexity, such as experimenting with sophisticated dishes for dinner to keep your family happy.

Other times, it means reducing complexity. When mass production was still in its infancy, engineers at the Ford Motor Company used a great deal of creativity to speed up the process:[6]

In the past a worker—and he had to be a skilled worker—had made a flywheel magneto from start to finish. A good employee could make thirty-five or forty a day. Now, however, there was an assembly line for magnetos. It was divided into twenty-nine different operations performed by twenty-nine different men. In the old system it took twenty minutes to make a magneto; now it took thirteen.

Ironically enough, a few decades later Japanese car manufacturers ended up overcoming the big American ones including the Ford Motor Company itself. The approach that made it possible is often translated as “kaizen” or never-ending incremental, continuous improvement.

Kaizen type of creativity entails continuous improvements in your process:

  • today you research a new dish to make for dinner,
  • tomorrow you try making it in less time,
  • the next day you try varying the ingredients,
  • the next day you discuss your recipe with others,
  • the next day you take a class on that same recipe,
  • the next day you research the nutritional properties of the ingredients.

This is the mindset of an aspiring world-class chef and by adopting it, you will become very creative in the kitchen indeed!

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3. Transformational Type of Creativity: Change Your Life

You may be arguing that it is all good for Mozart, Jane Austen, or Twyla Tharp to be creative because they were engaged in creative activities full-time.

How could one find creativity in an uninspiring job? How could one creatively spend leisure after-work time?

A piece of common advice is to “work on your goals,” but most of us do not have clear goals, let alone a specific life plan telling us exactly how to employ the time at our disposal.

The time-honored answer is, “if you do not like something about your life, figure out how to change it.” Goals or no goals, this is your life. Take responsibility for it because nobody else will.

This is where transformational creativity comes into the picture. Transformational creativity is not decorating the wall of your cubicle with cute cat stickers to make the job tolerable; it is taking an evening course so you can move to a more enjoyable line of work.

Transformational creativity is not throwing random ingredients into a pot hoping for a miracle; it is befriending a gourmet chef who can teach you some serious kitchen magic. Transformational creativity is not trying all ice cream flavors at a local parlor; it is making up your own flavor, or better yet, opening up your own ice cream shop!

Transformational creativity is taking intelligent steps towards the life that you want and away from the life that you do not want. If Kaizen creativity helps you move forward and keep growing, transformational creativity helps you change course.

How Can You Unleash Your Transformational Creativity?

Eliminate the obstacles.

The first obstacle is not knowing what you want in life. A solution is to set goals anyway.

Success expert and bestselling author Brian Tracy recommends setting 10 goals for the next year, but you can start from three: one financial goal, one relationship goal, one health goal:

Your goals may be unrealistic—say, to double your income, go on a date with a celebrity, or complete a marathon, all before the end of the year. This is fine. Eventually, you will learn how to set goals that are motivating and appropriate for you, but you have to start somewhere.

The second obstacle is not wanting your goals badly enough. The solution is to act as if you did.

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You may decide to write a novel and yet not feel creative or committed because there is no strong emotion underlying this decision. This is fine. Just keep writing, rain, or shine. Your emotions will catch up with you later.

Of course, if you can increase your level of motivation, by all means, do it! One aspiring entrepreneur unleashed creativity and eventually achieved great success after moving from cold and wet Chicago to the sunny Phoenix, Arizona.

Want to know the last type of creativity? It is special in that it offers a shortcut to success. Mozart used it too!

The fourth and last type is named after Dr. Watson, the colleague of the great detective invented by Sir Arthur Conan Doyle.

4. Dr. Watson’s Type of Creativity

Sherlock Holmes himself commended his friend and ally Dr. Watson for exhibiting this type of creativity:

It may be that you are not yourself luminous, but you are a conductor of light. Some people without possessing genius have a remarkable power of stimulating it. I confess, my dear fellow, that I am very much in your debt.[7]

Even if you are not particularly creative yourself, you may be able to do great things by partnering up with someone vastly more experienced and insightful. At the same time, a close association with an accomplished master is one of the best-known ways to cultivate your own creativity—all types of it.

This association can take various forms:

  • a formal mentorship that you are paying for
  • an unstructured mentorship relationship combined with a friendship or a marriage
  • an Executive Assistant-type job that you are paid for
  • an apprenticeship whereas you work on your mentor’s projects without monetary compensation

How Can You Convince a Master to Let You Be Their Dr. Watson?

The single most important quality of Dr. Watson is that he executes on Sherlock Holmes’ ideas, sometimes even risking his own life in the process. It is only through immersing himself in the execution that he can come up with insights which—even if wrong —manage to stimulate Holmes’ powerful imagination.

A second equally important quality of Dr. Watson is that he accepts the overall approach as well as the daily mode of operation set by Holmes and does not question them, except in extreme circumstances.

A little humility and an exemplary work ethic go a long way, but you still need to ask for what you want. If you found a potential mentor online and were able to connect with them, how could you phrase your request?

Here are excerpts from messages sent to a potential mentor by an aspiring mentee that actually worked:

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  • Nothing short of an honor to be connected with you.
  • Is there any way I can work with you, [Dr. such-and-such]? It would be nothing less than an achievement.
  • I wouldn’t need any money. To be associated with you is a dream I hope I can achieve. Is it possible for you to lay down some guidelines for me, which if I follow, I’ll get to work under you?
  • I will follow all the guidelines and directions you provide, if you do. I can be your first apprentice in [city Y or country Z].
  • I will follow all your directions, guidelines. I want to be under your guidance. Please accept my proposal.

Believe in yourself. Napoleon Hill relates the striking story of Edwin Barnes who wanted to become a business partner of the great inventor Thomas Edison—and he eventually did! He had no money or education; his only advantage was his burning desire combined with persistence.

The book Think and Grow Rich is an absolute gem informed by conversations with some of the most successful entrepreneurs of the day, including Andrew Carnegie himself, with lessons in creativity sprinkled on every page!

Parting Words

The power of creativity to change your life for the better is undeniable.

Ideation creativity is the most overrated type: unless and until you specifically decide to become an artist, a book author, an inventor, or someone similar, it is irrelevant.

The most practical type of creativity is Kaizen, finding ways to continuously improve a process. Specific advice can be found in countless books on forming better habits including Leon Ho’s 74 Healthy Habits That Will Drastically Improve Every Aspect Of Your Life. So long as you have a process that you keep improving from time to time, you are on the right track.

Transformational creativity can change your life, though it does require courage, ingenuity, and most of all, persistence. Just keep making one little change at a time and your life will unfold like a piece of art. Even if you feel no motivation whatsoever, it is fine. Creativity is a state of mind and can override your emotions.

Perhaps the most empowering type is Dr. Watson’s creativity, which entails aligning yourself with a master whom you can learn from. Here, the sky is the limit. but you do have to give—sometimes a lot—to be able to benefit as greatly as Dr. Watson did from his association with Sherlock Holmes.

Pick one type of creativity that you want to develop and discuss it with a friend. And remember the words of the Chinese philosopher Lao Tzu:

The journey of a thousand miles begins with one step.

More on Thinking Creatively

Featured photo credit: Kelly Sikkema via unsplash.com

Reference

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