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Published on October 15, 2019

How Memory Works (And How You Can Make It Work for You)

How Memory Works (And How You Can Make It Work for You)

Ever lose your car keys? Have trouble remembering a word that feels like it’s on the tip of your tongue? Forget why you walked into a room?

Memory can appear simple, like a videotape in your head that either turns on or doesn’t. You either remember or you don’t, right?

Not so much.

In reality, memory is a wildly complex process that experts are still figuring out. But diving into how memory works and what current research is discovering can help you better understand how to make memory work for you. So, how does memory work?

How Memory Works: The Basics

Neurons and Synapses

At its most basic level, memory is about neurons and synapses. Neurons are nerve cells in the brain, and synapses are the junctions between neurons. The synapses carry signals from neuron to neuron. These are the pathways that can form memories.[2]

Neurotransmitters are chemicals that allow the neurons to send their signals through the synapses. So, chemicals in your brain trigger neurons to signal other neurons through their synaptic connections.[3][4]

Neural connections aren’t forever. The brain is constantly changing because your neural pathways are constantly forming and eroding, weakening and strengthening.[5]

If you want to increase the chances of remembering something, a good start is to beef up these pathways. In short, use the neural pathway so you don’t lose them.[6]

The 3 Stages of Memory[7]

1. Encoding

Before a memory can form, we first have to sense something. Let’s say we see a table or smell a flower. This is called sensory input.

Encoding is the process of changing that sensory input so that it can potentially be stored later as a memory.

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There are three different ways encoding happens: visual, acoustic, and semantic.

Visual encoding is when the sensory input is being changed into a picture or visual representation. Acoustic is auditory and semantic involves words.

For example, when you are studying a picture, you are using visual encoding. When you say someone’s name over and over to try to remember it, you are using auditory encoding to try to store that name in your memory. And when you write down ideas in your own words, you’re activating semantic encoding.

2. Storing

After a sensory input gets encoded, the brain has two major ways of storing that encoded information as memory.

The first is in short-term memory. Short-term memory occurs predominately in your prefrontal cortex, which is behind your forehead. The brain can only hold a limited amount of information in short-term memory before it is either turned into long-term memory or forgotten.

The other major category of memory storage is long-term memory. Long-term memory requires short-term memories to be consolidated. This happens when neural pathways are strengthened by an increased number of signals, especially in the brain region called the hippocampus.

There are many types of long-term memory including procedural, declarative, implicit, and explicit.

Procedural memory does not require us to consciously recall information. Think about riding a bike, procedural memory is a kind of implicit memory, which means we don’t have to consciously recall anything.

On the other hand, declarative memory is when you can consciously recall facts or figures. Declarative memory is a kind of explicit memory, which means we do consciously recall information.

3. Retrieval

The final stage in memory formation is retrieval.

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Retrieval is when you recall information through those neural pathways that previously encoded and stored information. The interesting part of retrieval is that it is never exactly the same as when the input was encoded or stored.

Retrieval is like a reconstruction of what was encoded and stored. It is not at all like a video recording that can be played and replayed, and stays the same each time.

The act of retrieval is actually a creative act. The brain has to sift through all kinds of neural noise to recreate or recall the memory. So, much of our accuracy at remembering really depends on what competing, neural pathways are also signaling.

Scientists have recently discovered that retrieval also depends a great deal on what the brain has forgotten.[8]

The Importance of Forgetting

Recently, scientists have discovered that neurons in the hypothalamus clear out old memories during sleep.[9]

Some scientists now think that forgetting things is an active mechanism in the brain that actually helps us clear out less important information in order to better retrieve the important ones.[10]

Scientists discovered a group of neurons in mice’s brains that were active during R.E.M. sleep.[11] These neurons were suppressing other neurons in the hippocampus, essentially clearing out some memories during the dream stage of sleep.

They think this might be why people struggle to remember their dreams. There’s an active forgetting process occurring at that time to clear out some of the neural pathways, thereby clearing out some of the neural noise in the brain to make retrieval of important memories easier.

Now that we’ve answered, “How does memory work,” you can start to make your memory work better for you.

How You Can Make Your Memory Work for You

1. Practice Different Encoding Strategies

Because the brain encodes inputs in three different ways, experiment with all three (visual, auditory, and semantic) to see which is more effective for you personally.

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Everyone’s brain is different, there are lots of different types of memory, and each brain has billions of neurons, so it makes sense that encoding isn’t going to be the same for every person and in every situation.

So, mix it up. Draw a picture, repeat something aloud, and put it in your own words.

Many people think auditory encoding is crucial for long-term memory, so try to turn information into a song or repeat something aloud numerous times to consolidate information into long-term memories.

2. Don’t Just Remember with Your Brain

Some memory happens in the body. Think procedural memory. So don’t forget about using your whole body to try to remember better.

Get out of your chair. Walk around. Dance while reciting the information you want to remember.

3. Pay Closer Attention to Sensory Inputs

Memory starts with sensory inputs, so the more you tune in to your environment and the people around you, the more likely you will remember things.

Make things important. Pay attention. Be mindful of what’s going on around you. Memory starts with perception, so put the phone down and give your brain some concentrated inputs.

4. Write Stuff Down

Memory is imperfect and requires encoding, so another way to make memory work for you is to write things down. Writing is a kind of semantic encoding but it’s also an active, embodied experience, which will get more parts of your brain on board.

5. Get Your 8 Hours of Sleep

Since some scientists now think clearing out old pathways is important to the retrieval of other memories, you need to give your brain the chance to clear out some of that noise.

Get a full night’s rest, so that you can have some solid rounds of R.E.M. sleep. This gives your brain a chance to clear out unimportant pathways and boost retrieval.

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6. Use It or Lose It

Memory is an active process, so practice that process regularly. Strengthen your pathways to have a better chance of remembering the things you want to remember.

7. Get Some Exercise

Move your body and get some oxygen flowing into your brain. Some studies show that exercise helps strengthen your memory.[12] It reduces inflammation in the brain, which enhances your neurons’ ability to create their pathways.

8. Know That Memory Is a Creative Process

Now that you know that memory isn’t just a perfect recording, use that to your advantage.

Practice your retrieval, but be open to other people’s interpretations of the past. Memory is imprecise. Be okay with the imprecision.

Final Thoughts

How does memory work? Memory starts with sensory inputs then moves on to encoding, storing, and retrieval. The very act of remembering something hinges on the strength of our neural pathways and the amount of competition between other pathways.

The good news is that the brain is plastic, meaning it changes. It changes the most when we are young, but it’s encouraging to know that throughout our lives, it never stops changing.

We are constantly forming, reforming, and eroding pathways in the brain. Which pathways you deem important and which you focus on will determine how your brain remembers in the future.

So, be conscious and intentional about your pathways. Be mindful of your sensory inputs and then intentional in how and what you encode and then what you consolidate into long-term memory.

And use it or lose it. Memory is active and complex, and the more we practice and get to know it, the stronger and healthier our pathways will be in the future.

More About Memory

Featured photo credit: bruce mars via unsplash.com

Reference

[1] McLeod, S. (2013). Stages of memory: encoding storage and retrieval. Retrieved September 23, 2019
[2] Matlin, M. W. (2005). Cognition. Crawfordsville: John Wiley & Sons, Inc.
[3] Stierwalt, S. (2016, November 19). How memory works and 6 tips to improve it. Retrieved September 23, 2019
[4] Texas A&M University. (2016, May 17). How does memory work? ScienceDaily. Retrieved September 23, 2019
[5] Sternberg, R. J. (1999). Cognitive psychology (2nd ed.). Fort Worth, TX: Harcourt Brace College Publishers.
[6] Miller, G. A. (1956). The magical number seven, plus or minus two: Some limits on our capacity for processing information. Psychological Review, 63 (2): 81–97.
[7] McLeod, S. (2013). Stages of memory: encoding storage and retrieval. Retrieved September 23, 2019
[8] Science Mag: REM sleep–active MCH neurons are involved in forgetting hippocampus-dependent memories
[9] The New York Times: Scientists Identify Neurons That Help the Brain Forget
[10] Berry, J.A., Cervantes-Sandoval, I., Nicholas, E.P., & Davis, R.L. (2012, May 10). Dopamine is required for learning and forgetting in drosophila. Neuron, 74 (3): 530-542.
[11] Izawa, S, Chodhury, S., Miyazaki, T., Mukai, Y., Ono, D., Inoue, R., Ohmura, Y., Mizoguchi, H., Kimura, K., Yoshioka, M., Terao, A., Kilduff, T., & Yamanaka, A. (2019, September 20). REM sleep-active neurons are involved in forgetting hippocampus-dependent memories. Science, 365 (6459): 1308-1313.
[12] Harvard Health: Exercise can boost your memory and thinking skills

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Clay Drinko

Clay Drinko is an educator and the author of Theatrical Improvisation, Consciousness, and Cognition.

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Published on July 7, 2020

Brain Training: 12 Fast, Fun Mental Workouts

Brain Training: 12 Fast, Fun Mental Workouts

Exercise isn’t just for your body. Just as important is keeping your mind strong by training your brain with fun mental workouts.

Think of your mental and physical fitness the same way: you don’t need to be an Olympian, but you do need to stay in shape if you want to live well. A few cognitive workouts per week can make a major difference in your life.

The Skinny on Mental Workouts

Physical fitness boosts your stamina and increases your muscular strength. The benefits of working up a mental sweat and brain training, however, might not be so obvious.

Research suggests that cognitive training has short- and long-term benefits, including:

1. Improved Memory

After eight weeks of cognitive training, 19 arithmetic students showed a larger and more active hippocampus than their peers.[1] The hippocampus is associated with learning and memory.

2. Reduced Stress Levels

Mastering new tasks more quickly makes the work of learning less stressful. A stronger memory can call information to mind with less effort.

3. Improved Work Performance

Learning quickly and remembering key details can lead to a better career. Employers are increasingly hiring for soft skills, such as trainability and attention to detail.

4. Delayed Cognitive Decline

As we age, we experience cognitive decline. A study published by the Journal of the American Geriatrics Society found that 10 one-hour sessions of cognitive training boosted reasoning and information processing speed in adults between the ages of 65 and 94.[2]

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Just like in physical exercise, what’s important isn’t the specific workout. To be sustainable, cognitive workouts need to be easy and fun. Otherwise, it’s too easy to throw in the towel.

Fun Brain Training Exercises for Everyone

The best about fun mental workouts? There’s no need to head to a gym. Feel free to mix and match the following activities for daily brain training:

1. Brainstorming

One of the simplest, easiest ways to engage your brain? Coming up with solutions to a challenge you’re facing.

If you aren’t good at solo ideation, ask a partner to join you. When I’m struggling to come up with topics to write about, I call up my editors to bat ideas around. Friends or co-workers are usually happy to help.

2. Dancing

Isn’t dancing a physical workout? Yes, but the coordination it requires is also great for training your brain. Plus, it’s a lot of fun.

Studies suggest that dance boosts multiple cognitive skills.[3] Planning, memorizing, organizing, and creativity all seem to benefit from a few fancy steps.

3. Learning a New Language

Learning a new language takes time. But if you split it up into small, daily lessons, it’s easier than you might think.

With language learning, every lesson builds on the last. When I was learning Spanish, I used a tool called Guru for knowledge management.[4] Every time I’d learn a verb tense, I’d create a new card to give me a quick refresh before moving on.

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4. Developing a Hobby

Like languages, hobbies take time to develop. But that’s the fun of them: you get a little better—both at the hobby and in terms of brain function—each time you do them.

If you’re trying to train your brain and improve a certain cognitive skill, choose a hobby that aligns with it.

For example:

  • Attention to detail: Pick a hobby that requires you to work patiently with small features. Woodworking, model-building, sketching, and painting are all good choices.
  • Learning and memory: Choose an activity that requires you to remember lots of details. Your best bets are hobbies that require lots of categorization, such as collecting stamps or coins.
  • Motor function: For this brain function, physical activities can double as fun mental workouts. Sports like soccer and basketball build gross motor functions. Fine motor functions are better trained through activities like table tennis or even playing video games.
  • Problem-solving: Most hobbies require you to problem-solve in one way or another. The ones that test your problem-solving skills the most, however, take some investigation.

Geocaching is a good example: Using a combination of clues and GPS readings, geocaching involves finding and re-hiding containers. Typically done in a wooded area, geocaching is a fun way to put your problem-solving skills to the test.

5. Board Games

Playing a board game might not be much of a physical workout, but it does make for a fun mental workout. With that said, not all board games work equally well for cognitive training.

Avoid “no brainer” board games, like Candy Land. Opt for strategy-focused ones, such as Risk or Settlers of Catan. Remember to ask other players for their input.

6. Card Games

Card games build cognitive skills in much the same way board games do. They have a few extra advantages, though, that make them worthy of special attention.

A deck of cards is inexpensive and can be played anywhere, from a kitchen to an airplane. More importantly, a deck of cards opens the door to dozens of different games. Challenge yourself to learn a few in an afternoon.

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7. Puzzles

Puzzles are great tools for building a specific cognitive skill: visuospatial function. Visuospatial function is important to train because it’s one of the first abilities to slip in people struggling with cognitive diseases like Alzheimer’s.[5]

Choose a puzzle you’ll stick with. There’s no shame in starting with a 500-piece puzzle or choosing one that makes a childish image.

8. Playing Music

Listening to music is a great way to unwind. But playing music goes one step further. On top of entertaining you, it makes for a fun mental workout.

Again, choose an instrument you know you’ll stick with. If you’ve always wanted to learn the violin, don’t get a guitar because it’s less expensive or easier to pick up.

What if you can’t afford an instrument? Sing. Learning to control your voice is every bit as challenging as making a set of keys or strings sound good.

9. Meditating

Not all cognitive exercises are loud, in-your-face activities. Some of the most fun mental workouts, in fact, are quiet, solo activities. Meditating can help you focus, especially if you have pre-existing attention issues.

Don’t be intimidated if you’ve never meditated before. It’s easy:

  • Find a quiet, comfortable place to sit or lie down.
  • Set a timer for 10 minutes, or for however long you have to meditate.
  • Close your eyes or turn off the lights.
  • Focus on your breathing. Do not try to control it.
  • If your thoughts wander, gently bring them back to your breath.
  • When the timer goes off, wiggle your fingers and toes for a minute. Slowly bring yourself back to reality. Remember the sense of serenity you found.

10. Deep Conversation

There’s nothing more mentally stimulating than a good, long conversation. The key is depth: surface-level chatter doesn’t get the mind’s wheels spinning like a thoughtful, authentic conversation. This type of conversation helps in training your brain to think more deeply and reflect.

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Choose your partner carefully. You’re looking for someone who’ll challenge your ideas without being confrontational. Stress isn’t good for brain health, but there’s value in coming up with creative arguments.

11. Cooking

When you think about it, cooking requires an impressive array of cognitive skills. Developing a cook’s intuition requires a good memory. Making sure flavors are balanced takes attention to detail. When something goes wrong in the kitchen, problem-solving skills come into play. Motor control is required to stir, flip, and whisk.

If you’re going to cook, you might as well make enough for everyone. Invite them into the kitchen as well: coordinating with other chefs adds an extra layer of challenge to this fun mental workout.

12. Mentorship

Whether you’re the mentee or the mentor, mentorship is an incredible mental workout. Learning from someone you look up to combines the benefits of deep conversation with skill-building. Teaching someone else forces you to put yourself in their shoes, which requires empathy and problem-solving skills.

Put yourself in both situations. Being a student makes you a better teacher, and teaching others gives you insight into how you, yourself, learn.

Final Thoughts

Your mind is your most important possession, and training your brain is needed to maintain its health. Don’t let it get soft.

To keep those neurons firing at full speed, add a few fun mental workouts to your schedule. And if you’re still struggling to get your brain in gear, remember: there’s an app for that.

More Tips for Training Your Brain

Featured photo credit: Kelly Sikkema via unsplash.com

Reference

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