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Last Updated on December 14, 2020

7 Best Natural Ways to Enhance Your Memory

7 Best Natural Ways to Enhance Your Memory

Everything you do requires memory. Whether it’s your everyday chores, work responsibilities, communication, or any other task in life, memory plays an important role. So, if you’re not in search of ways to enhance your memory, you should be.

If you’re someone who wants to excel in life by learning new things, enhancing your memory is extremely important for you.

Luckily, it is something that can be done. There are some simple, natural ways to boost your memory. Keep reading to find out all about these amazing tips!

Here are some of the most effective tips for enhancing memory:

1. Focus on Your Learning Style

One main reason why people want to improve their memory is for the sake of boosting their learning capacity. It is true that without a good memory, learning is a difficult task.

Your learning style is an arrow that can shoot both these targets.

There are 6 broad learning styles. Each individual falls into at least one of these. It is also rather easy to figure out your learning type by following a few steps.

Once you’re aware of your learning style, you can incorporate methods and techniques that go hand in hand with your style.

For example, if you happen to be an auditory learner, you can listen to online tutorials to gain new knowledge instead of opting for another method. Similarly, people who prefer structured learning environments can go for tutors who have a coherent teaching style.

If your brain receives information in a manner that is supported by your style, you are highly likely to retain this knowledge in the long term.

2. Add Variation to Your Learning Routine

When you start learning a new skill or get on with a new task, enthusiasm levels are rather high. This is the time when learners are so motivated that they don’t mind doing the same thing all day long.

Although it seems fun for the time being, it eventually becomes monotonous or boring.

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You should add variation to your learning routine from the get-go so that you can avoid getting to a stage where the brain loses interest in the said task or skill. Once it gets boring, it will be much more difficult to learn or remember.

Some ways to add variation are:

  • Take breaks
  • Change your location or environment every now and then
  • Add various learning tools into play
  • If you have multiple learning styles, incorporate them alternatively

3. Regulate Your Sleep Schedule

Have you ever seen a sleepy person do a good job anywhere?

It’s pretty rare. That’s because a sleepy mind is good for very little. Memory and sleep go hand in hand. Without a fresh mind, not only does learning become harder, but it also gets more annoying and seems tougher.

Also, many people retain information better if they sleep after learning something new.

Whatever the case is, never skip a good night’s sleep!

4. Practice Mindfulness

How can you remember something you weren’t paying attention to?

A human’s attention span is rather short, but it can be improved. Practice mindfulness to enhance your focus . This will, in turn, improve your memory.[1]

As humans age, memory and cognition are bound to decline. However, effective mindfulness has proven to slow down this deterioration.

You can improve your memory and concentration by following a lot of easy-to-implement tips in your daily routine. Some of the things you can do to practice mindfulness include focusing on your surroundings, being more aware of your breathing, and gaining control over the ability to shift attention from one thing to another.

5. Meditate

Here’s a secret that will change your life: You can control your brain.

How? It’s actually not even hard!

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All you have to do is play brain games and boost cognitive activity by meditating. All these help increase the gray matter in your brain. Gray matter includes neuronal cell bodies, which are technically responsible for memory.

Meditation, in general, keeps the brain calm, which helps new information get organized efficiently. It also supports mindfulness.

People who experience short-term memory loss will experience great benefits from meditation.

6. Eat Memory-Enhancing Foods

You are what you eat.

The saying is so famous for a reason. Food directly affects every single part of you. The nutrition you receive can enhance your memory immensely.

The brain is what controls your memory. Since the brain is a muscle, after all, good food will improve its strength.

Here’s what you should eat more of:

Fish Oil

Everybody and their dog knows that fish oil is a rich source of omega 3 fatty acids. These fats are categorized as healthy fats.

Healthy fats are a necessary part of a balanced diet. They reduce anxiety, prevent inflammation, and contribute to the brain’s health.[2]

Elderly people who are at risk of memory loss have been proven to experience an improvement in their condition with the help of fish oil supplements.

Cocoa

How amazing is life? You’re literally being told to add delicious cocoa to your diet. You certainly can’t complain.

Just in case you need some supporting evidence because it sounds too good to be true, we’ll let you know why cocoa is so good for enhancing memory.

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It is a generous source of anti-oxidants. More importantly, cocoa encourages blood flow. Your brain will only stay healthy if it receives enough blood flow and nutrition. This is why cocoa does wonders for enhancing memory.[3]

One thing to keep in mind is that dark chocolate cocoa is more effective than white chocolate cocoa.

Anti-Inflammatory Foods

Did you know that inflammation is a major cause of deteriorating memory?[4]

Inflammation leads to oxidative stress, which then leads to dementia. Your mental health, in general, is at risk with inflammation.

So, it is best if you eat more anti-inflammatory foods. Fruits, vegetables, and teas are some of the best options to include in your diet.

Vitamin D

One of the most common deficiencies in patients of dementia is vitamin D. It is a huge contributor towards cognitive function.

Trends have shown that people with vitamin D deficiencies experience cognitive decline and are at a higher risk of dementia. If you live in colder climates, you are more likely to have a vitamin D deficiency.[5]

Some foods that are rich in vitamin D are:

  • Dairy products
  • Mushrooms
  • Fatty fish, such as salmon and tuna

Sunlight is also a great source of this vitamin!

Curcumin

Even though you will have included anti-inflammatory foods in your diet, there is still a risk that something small may cause inflammation.

To counteract this issue, you should use curcumin.

Curcumin originates from the turmeric root. It has anti-inflammatory properties, reduces oxidative stress, and prevents the buildup of amyloid plaques. All these qualities keep the user at minimal risk of Alzheimer’s, too.[6]

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7. Avoid the Wrong Foods

Once again, you are what you eat.

Bad food can affect you equally as much as good nutrition.

If your goal is to avoid memory loss, you should also be avoiding the following:

Refined Carbs

Refined carbs include foods like cake, white bread, white rice, etc. These carbs are digested quickly and cause a steep increase in blood sugar levels. That in itself is harmful.

Moreover, refined carbs are also closely associated with obesity. Overweight individuals suffer from memory loss at younger ages. In fact, it is strongly recommended that people who want to enhance their memory should maintain optimum weight. Obesity is directly linked with dementia and a decline in brain activity.[7]

With the rising trend of fast food, refined carbs have become a part of pretty much every human’s diet. From kids to elders, everyone is exposed to foods that seem to be harmless but end up being highly risky.

Sugar

As mentioned above, high blood sugar levels are not good for the brain. This is why sugar intake must be monitored.

People with higher sugar levels have worse memories and lesser brain volume in comparison with people who have lower sugar levels.

Furthermore, research has proven that sugar is one of the major causes of short-term memory loss.[8]

By decreasing your sugar intake, you’ll not just improve your memory, but you will also get rid of numerous other health risks.

Alcohol

Alcohol in the blood leads to a memory deficit. Although occasional drinking doesn’t have a noticeable effect, habitual drinkers are at a huge risk.[9]

Excess alcohol intake has neurotoxic effects. It can directly attack the part of the brain that deals with memory.

The Bottom Line

If you get to it with full passion, you can experience noticeable results in your mind’s performance within a few weeks. Since none of these tips are hard to follow, you should begin with a positive attitude right away!

More Tips on Enhancing Memory

Featured photo credit: Priscilla Du Preez via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

Your Night Routine Guide to Sleeping Better & Waking Up Productive 74 Healthy Habits That Will Drastically Improve Every Aspect of Your Life 7 Tips for Overcoming Challenges in Life Like a Pro How to Get Motivated Every Day When You Wake Up How to Plan Your Life Goals and Actually Achieve Them

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Last Updated on April 19, 2021

How to Use the 5 Whys to Get to the Root Cause of Any Problem

How to Use the 5 Whys to Get to the Root Cause of Any Problem

Do you take long to solve career or business problems? It may be time to learn how to use the 5 Whys to make the process simpler.

Maybe you believe that you need to know 1000 techniques to solve problems faster. The truth is that there isn’t a single technique that can solve all your problems. But despite this reality, you can still solve most of your problems in an effective way.

How? By leveraging Sakichi Toyoda’s 5 Whys technique. Toyoda used this technique for the Toyota production system, but you can apply it to most of your problems[1]. So, stop trying to memorize dozens of techniques and get ready to work smarter!

What Is the 5 Whys Method?

With the 5 Whys technique, you have to ask 5 questions.

Simple, right? Whenever you’re facing a problem, ask what may have contributed to the current results. Then, continue asking 5 times, or until you reach the root cause.

The 5 Whys | Find the Root Cause of a Problem Fast

    How do you know that this technique works? Well, Toyota has successfully implemented this technique to improve their assembly line. Now imagine what it can do to help you solve common problems[2]!

    The 5 Whys process isn’t complex, but it’ll take time to get used to. If you’re like most, you tend to jump at finding solutions when solving problems. Instead, start by asking one question each time you’re facing a problem.

    It can be for anything minor such as being stuck in traffic. In this case, your first question would be why you didn’t avoid traffic. Ask a single question for all your problems, and continue adding more until you ask 5 by default.

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    Eventually, you’ll know when to ask the 5 Whys and find a root cause to most of your problems. But, you don’t always have to work alone. When you work with unfamiliar topics, work with team members to brainstorm answers.

    If you want to know how to be a great team player, check out this article.

    For example, if you’re troubleshooting a bad marketing campaign for your business, work with your marketing team to find a solution. As a business owner, you’ll wear many hats but won’t be able to find a root cause to most of your problems alone.

    How to Ask the 5 Whys Efficiently

    Before you start asking the 5 Whys, you need to prepare to get the best results. Here’s the flow process for solving a real-world problem:

    1. Get the Right Resources

    You don’t know what you don’t know. So, gather information through books and online resources before solving a problem. You’ll find yourself researching more often for topics you’re not familiar with.

    If you don’t prepare, you’ll limit yourself to an ineffective root cause.

    You can also surround yourself with people who specialize in certain areas. This way you can work together with your group to find the best root cause of a problem.

    Your goal here is to feel comfortable with the questions you’re working with. Avoid answering questions you’re unsure of because you’ll most likely end up with a bad root cause.

    2. Understand the Problem

    Before you solve any problem, it’s important to know the nature of the problem you’re solving. This will help you avoid finding an irrelevant root cause.

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    When you define the problem, you’ll also avoid confusion when working with teams. For example, when working in teams, often it’s easy to assume that everyone is working on the same problem. But this isn’t always the case and can cause teams working to solve two different problems.

    3. Ask Your First 5 Questions

    Once you’ve spent enough time preparing, ask your first question. Instead of giving quick answers, brainstorm which answers will bring the most value. Each question depends on its predecessor, so give meaningful answers.

    The rule of thumb here is to keep repeating why five times until you’ve found a potential root cause. Typically, 5 questions or less is enough to solve the most common problems, but don’t limit yourself to 5 questions if it’s genuinely necessary to ask more.

    Instead, keep asking questions until you can’t anymore.

    4. Find Your Root Cause

    The main goal for using the 5 Whys framework is to end up with a root cause for the issue you’re experiencing. You should come up with an answer that helps you understand when/why the problem occurs.

    It’s also used to address high-level issues so that you can track your progress afterward. By addressing high-level issues, you’ll solve problems quicker before addressing the root cause.

    An Example of the 5 Whys

    Learning about the 5 Whys framework is great, but having real-world examples is better. Here’s an example you can use as a template for when you’re solving real-world problems:

    Problem: Employers haven’t called me back for an interview for the past 3 months

    • Question 1: Why is my resume not getting noticed by employers?
      Because it’s too generic and not showing any special skills for the roles you’re applying to.
    • Question 2: Why is my resume too generic?
      Because I want it to appeal to many professions.
    • Question 3: Why do I want to apply to many professions?
      Because I want to increase my chances of getting hired.
    • Question4: Why would applying to several professions increase my odds at getting hired?
      Because I wouldn’t limit myself to available job openings at one specific profession.
    • Question 5: Why would I limit myself to job openings available?
      Because there is a high demand for my profession.

    In this scenario, you’d stop at question 5 because you’ve found a potential root cause.

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    Since there’s a lot of competition for your industry, your resume needs to stand out. Who do you think an employer will hire, a jack of all trades or an expert in their profession?

    Whenever you’re working with a problem, take time to brainstorm the best questions. That’s because it’ll impact the quality of the root cause you’ll end up with.

    When Do the 5 Whys Not Work?

    As you’ve seen, the 5 Whys isn’t complicated and can be used for many kinds of problems, but it takes a lot of effort to execute correctly. When done right, it can help you find the culprit to most of your common problems. The problem is that this technique isn’t suited for every situation.

    Unreplicable Results

    You won’t be able to replicate the same results. Think about it: you’re creating your own questions and answering them in a unique way. No one else would be able to replicate your results for the most part.

    This means that even two teams working in the same environment will come up with two separate answers.

    Limited by the Knowledge Available

    As mentioned before, gather enough information when solving an unknown problem. The problem is that you won’t always have the best resources available. Because of this, you’ll limit yourself to the quality of your answers.

    If you’re ever facing an unknown topic, try a different problem-solving technique.

    Focusing on a Single Root Cause

    The main goal behind using the 5 Whys is to come up with a single root cause. But all problems don’t always have a single solution. For example, a marketing campaign can have a best, good, and worst case scenario.

    These limitations don’t make the 5 Whys a bad technique to use. Instead, they let you know how to use this technique more effectively.

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    The 5 Whys works best for improving processes and solving simple problems, but it falls short when working with complex problems. That’s why you’ll need to know other alternatives.

    For example, a company’s low customer response rate may be due to several factors. In this case, you’d choose a technique that’s better suited to solve complex problems. Determine which problems you face the most to know which techniques will help you the most.

    The Bottom Line

    Imagine conquering issues most people give up on.

    People would look at you and assume that you know 1000 ways to solve a problem. The truth is that not much has changed since you’d struggled with solving problems.

    But you’re now using a proven system that’s made your life easier.

    You’re a problem-solving machine.

    If you don’t believe this can be your reality, you’re wrong. You have what it takes to solve your problems, but you’ll need to practice. Start by asking one question today as you face a problem.

    Then, keep doing the same until you’re asking several questions for each of your problems. You won’t master the 5 Whys analysis overnight, but, with enough practice, this technique will feel more natural.

    More Problem Solving Techniques

    Featured photo credit: Startaê Team via unsplash.com

    Reference

    [1] Harvard Business Review: The Unimportance of Practically Everything
    [2] Harvard Business Review: The Five Whys for Start-Ups

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