Advertising
Advertising

Last Updated on March 12, 2020

10 Scientific Ways to Improve Your Long Term Memory

10 Scientific Ways to Improve Your Long Term Memory

Wouldn’t it make sense to invent a device that could help you improve your long-term memory?

Unfortunately, it may not be realistic now. Despite several innovations, R&D and technologies that have made living simpler, it would be appealing to believe a device like a chip, no matter the price, would help you improve your long term memory.

Instead of wasting time looking for that device, why not familiarize yourself with these scientific ways to improve your long term memory?

Where Is Long Term Memory and Why Is It Important?

The hippocampus is the passage through which information passes from the short-term memory to the long-term memory. The hippocampus ( ‘hippokampos’ in Greek) is a part of the cortex so named as it takes the shape of a bent tail of a seahorse.

Every information that is decoded in different sensory regions of the cortex links up in the hippocampus, which later redirects them to their origins. It could also be described as an information-sorting center where new information is juxtaposed with the initially recorded ones.

Any time you relive an event, recall new information or repeat those using mnemonic techniques, you are directing them repeatedly through the hippocampus. The hippocampus is capable of strengthening the connections among all the new constituents until there is no need to reinforce them. By then, the cortex would have developed the ability to associate these elements independently to form what is known as ‘memory.’

Nevertheless, the cortex and the hippocampus are not the only components that facilitate long-term memory and its different capabilities in the brain.

Advertising

Long-term memories are not default. While long-term memory possesses a boundless duration and capacity, the memories could be delicate and prone to change, distraction, and misinformation. Elizabeth Loftus, a Memory expert, did a great job on this by showing how false memories can be easily be triggered. She made 25 percent of her respondents to accept a false memory that they were once missing in a shopping mall as a kid.[1]

Why is long-term memory prone to inaccuracies? Most times, people retain the visual aspects of an event but forget the details. What the brain does is to curate details that are reasonable to fill in this gap. In other cases, old information can hinder the formation of new ones, which makes it tedious to remember the actual event. This is why, sometimes, it is better to unlearn before learning further information.

So, how do you improve your long term memory?

Here, you will learn 10 scientific ways to improve your long term memory.

1. Be Very Focused

Forgetfulness is a by-product of distraction or lack of concentration. It takes focus to learn anything. In a world where we presently things that could easily take our attention off what we are learning, focusing is not going to be an easy-pie, but it is nevertheless crucial.

In case you keep losing your umbrella, to develop your cognitive ability, begin to note every time you set it down consciously. If you researched a topic before a presentation, invest additional time to digest the juicy aspects so they can stick.

2. Practice to Be Perfect

When you were in kindergarten, did you recite the ‘A, B, C..? If you did and you still remember them now, it means you will need to process and practice any information to have it installed in your long term memory.

Advertising

It does not matter what you wish to learn- football, piano, or remembering your friend’s birthday. You can only remember by rehearsing over the information we already have repeatedly. You are repeating when you sing a song over and over again, when you sit in front of the piano and run some keys, or when you play an object on your way home even when there is no ball.

Any information that you process and practice will be logged into your long term memory as exercise strengthens the neural pathways located in your brain.

3. Reminisce and Recall Details Every Now and Then

Scientists were able to discover the exact cells where some specific memories are stored using a mouse brain as the specimen. Before this research, the notion was that the short-term memory was formed in the hippocampus while the long term memory is formed later. However, the new mouse research indicated that both forms of memories are formed simultaneously.

Although the formation of the long-term memory happens in the prefrontal cortex and starts with what is called silent engrams though not yet accessible immediately, it matures within a few weeks. You can strengthen this process by reminiscing the event or recalling the details through practice.[2]

4. Practice Journaling

This has been proven to be another means of solidifying information and facts in long-term memory. You can relive daily events or exciting events and milestones in your career, business or relationship by writing and drawing them in your journal.

Sketch it, write it, read it, draw it, and share it. The variety of experiences helps us to recall that moment in the future.

Take a look at this article and learn how to start journaling: Writing Journal for a Better and More Productive Self (The How-To Guide)

Advertising

5. Schedule Time to Sleep

The physical functioning of memory storage hinges on sleep. Quality sleep optimizes the neural process in the brain. A 2016 report in Nature Communications indicated that when the subjects under study went without retiring to bed, the neural processes in their brains became noisier.

Heightened activities have been found to hinder the formation and consolidation of long-term memories. You will become less productive the next day when you skimp on a night of good sleep.[3]

6. Exercise Regularly

Any activity that activates your muscles and keeps your heart working will impact your brainpower positively. There is empirical evidence that exercise enhances the chemical that empowers the brain to grasp concepts and learn. A recent study has discovered that aerobic exercise is capable of increasing the size of the hippocampus. This increase enhances your memory in totality.[4]

Another research also pinpointed the significance of moving while learning. Those who walked while studying foreign language vocabulary recalled what was learned better compared to those who were stationary.[5]

7. Guard Your Mental Wellbeing

Anxiety, stress, and depression have been found to cause memory problems. They can affect your focus while learning.

There’s no way you can learn when you are depressed, anxious or stressed. It does not matter if forgetfulness is an outcome of a mental ailment or a contributing factor; you must go for medical treatment if you discover you have anxiety or depression.

You can try these 6 Mental Exercises For Busy People To Calm the Hectic Mind.

Advertising

8. Use Smart Devices Wisely

Smart gadgets can be an exciting way to enhance our memory. You can utilize reminders, sticky notes, and alarms to free up space in your mental faculty.

If you are always thinking of not forgetting to rehearse for a music presentation, then you are not maximizing your brainpower. You could leave that for your reminder or alarm to handle.

Also, taking pictures of events or information is a great way to retain information in long term memory. Nevertheless, there is a need to take precautions here as a study recently discovered that subjects who focused so much on the visual aspects failed to recall the actual information that was shared.[6]

9. Quiz Yourself

An examination is proof of learning. The best means of checking if you have learned is to quiz yourself.

Evaluation helps you to test your knowledge to discover the aspects you need to dwell on. It also helps you to recall what you have learned.

10. Mind Your Medications

Some drugs like tranquilizers, antidepressants, and blood pressure drugs have been found to cause forgetfulness by Harvard Health Blog.[7] If the drugs you are taking is making you sedated or confused, quickly consult your primary care doctor. You will be surprised to be prescribed some better alternatives to those medications.

Not only that, a study published in 2015 discovered evidence that continuous usage of anticholinergic medications like Benadryl can obstruct the functioning of the neurotransmitter acetylcholine that is linked to dementia. Aside from that, most of those drugs contain bladder-control drugs and antidepressants. You can consider drinking a lot of water instead of taking drugs.

Bottom Line

Long-term memory performs a crucial role in our lives. It helps us construct a firm foundation of memory and information that enables us to live a productive life. While it can be compared to files on a computer, studies have shown that long-term memory is not only enduring but prone to error if you don’t improve it.

More Tips for Improving Memory

Featured photo credit: JESHOOTS.COM via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

Social Learning How Social Learning Helps You Learn Faster and Easier How to Improve Memory: 7 Natural (and Highly Effective) Ways how to make a life plan How to Make a Life Plan That Works (With a Life Plan Template) Why Do I Procrastinate? 5 Root Causes & How to Tackle Them How to Get Motivated Every Day When You Wake Up

Trending in Brain

1 How to Improve Memory: 7 Natural (and Highly Effective) Ways 2 9 Types of Intelligence (And How to Know Your Type) 3 25 Memory Exercises That Actually Help You Remember More 4 What Is Social Intelligence (And How to Increase Yours) 5 How to Build Strategic Thinking Skills for Effective Leadership

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

How to Improve Memory: 7 Natural (and Highly Effective) Ways

How to Improve Memory: 7 Natural (and Highly Effective) Ways

Memory plays an integral role in our lives, both in the short and long term. If you’re wondering how to improve memory, I’m here to tell you that there are natural and effective ways to do so.

Despite what you might think, improving your ability to recall information is certainly possible. You just need to know the right ways to do it.

Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts, and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder, then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. Research suggests that the more information and distractions you receive, the harder it is for you to transfer information to your long-term memory[1].

Fortunately, meditation can help.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which, in turn, will make it easier for you to remember important facts.

While any amount of meditation will do something to help your memory, one study pointed out that “8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores”[2].

Therefore, if you’re looking for the most benefits, try sticking with a meditation practice for at least 8 weeks.

However, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get Plenty of Sleep

If you’re sleep deprived or have not been sleeping well, then it’s likely that you’re not able to remember well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities, including your memory.

Advertising

If you want to learn how to improve memory, how much sleep should you be getting?

Well, according to the National Sleep Foundation[3], you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things[4].

If you want to improve memory, get plenty of sleep.

    Maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!), but if you care about improving your long and short term memory, then it’s critical that you try to get at least the recommended amount of sleep every night.

    Try these three things to naturally improve your sleep cycle:

    • Have a fixed bedtime (preferably before 10pm)
    • Don’t eat too late
    • Make sure your bedroom is as dark as possible

    Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

    However, don’t sleep just yet, as I want to tell you about another great way to increase memory.

    3. Challenge Your Brain

    When was the last time you challenged your brain?

    I don’t mean challenged in the sense of overeating or under-sleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku, and memory games.

    To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

    Feedback from Lifehack readers such as yourself has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-solving ability, and memory.

    There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

    • Peak (Android/iOS, free, 10 million+ downloads)
    • Lumosity (Android/iOS, free, 10 million+ downloads)
    • Elevate (Android/iOS, free, 5 million+ downloads)

    If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live while you put your attention into boosting your brain power!

    Advertising

    Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it; try one of the apps above and see the positive benefits for yourself.

    4. Take More Breaks

    When I think back to my days as a budding entrepreneur, I distinctly remember working all the hours under the sun—and many under the moon, too!

    At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat, and tears.

    However, if you want to know how to improve memory, taking regular breaks is the best way to keep yourself productive, creative, and alive to opportunities. It’s also the best way to learn new information.

    Typically, when studying lots of new information, most people will spend hours reading it in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

    One 2011 study from the University of Illinois concluded that “the brain is built to detect and respond to change…and prolonged attention to a single task actually hinders performance”[5].

    This is based on something called the “vigilance decrement.” This can be applied to many things. For example, we often don’t notice the feeling of clothing touch our bodies because our brain becomes accustomed to the sensation. However, if you change clothes, you’ll likely notice the difference in texture and temperature for a few minutes.

    When you take a break from memorizing information, it refocuses your attention and energy, leading to increased focus overall.

    It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart, and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

    Basically, make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

    5. Learn a New Skill

    I love this quote, as it’s 100% true but frequently overlooked:

    “Learning never exhausts the mind.” -Leonardo da Vinci

    From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

    Advertising

    Let me give you an example of this:

    Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day, many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

    Unfortunately, your initial enthusiasm quickly turned into frustration.

    The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you rather than letting you work in your own way.

    Now, in the story above, the ending could be that you put up with a job you didn’t like and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction into learning a new skill (computer coding).

    It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career, and the ongoing learning made the call center job much more bearable.

    Clearly, learning new skills gives you impetus, focus, and something to aim for. Your brain loves to learn, and you should tap into this by always seeking out new information. When learning becomes a habit, you’ll find your ability to remember and recall things effortlessly becomes a habit, too.

    If you want to know how to learn something new every day, check out this article.

    6. Start Working out

    If you’re not already working out regularly, then here’s another reason to do so:

    Exercising for 20-30 minutes three times a week will improve your long-term memory[6].

    Regular physical activities increase blood flow in your body and supplies the brain with extra oxygen and nutrients. A well-nourished brain is a well-functioning brain!

    Even if you don’t have much time, research has shown that a daily burst of 60 seconds of high-intensity exercise offered many of the benefits of the longer exercise routines[7].

    Interested in getting started?

    Advertising

    Here are five different ways that will help you work out:

    • Join a gym
    • Join a sports team
    • Buy a bike
    • Take up hiking
    • Dance to your favorite music

    7. Eat Healthier Foods

    I’m sure you’ve heard the expression: “You are what you eat.”

    This applies to your brain, too.

    The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health, as well.

    Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But any fruits, vegetables, or foods high in antioxidants will have a positive effect on your brain and memory. Here’re some ideas: 15 Brain Foods That Will Super Boost Your Brain Power

    Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain, leading you to easily suffer from mental fatigue.

    If you want to improve your mental health, eat and drink an abundance of these for brain health:

    • Turmeric – Helps new brain cells grown
    • Broccoli – Protects the brain against damage
    • Nuts – Improves memory
    • Green tea – Enhances brain performance, memory and focus[8]
    • Fish oilFish oil supplements can increase your brain power

    Here’re more brain food options that improve memory!

    Also, remember that your brain is about 75% water, so dehydration can have a huge effect on the way your brain functions. Stay hydrated if you really want to improve memory!

    Final Thoughts

    I sincerely hope these seven memory boosting ways that I’ve covered in this article will be helpful for you.

    You don’t need to implement them all, but you can try out the ones that appeal to you.

    But, if you’re serious about dramatically improving your memory and avoiding cognitive decline, then make a start right now on adopting one or more of the ways I’ve suggested.

    More on How to Improve Memory

    Featured photo credit: Eric Ward via unsplash.com

    Reference

    Read Next