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How to Improve Your Memory

How to Improve Your Memory

    Our memory is one of the integral parts of day-to-day human life. We’re using it every moment, consciously or not, as we perceive the world and interpret it based on our memories and experiences, or as we look for the car keys, trying to recall where, exactly, was the last place they were seen?

    It’s no small wonder that this part of our brain would fall prey to such inefficiency and failure, given the busy pace of Western life and the constant barrage of information that the hippocampus must somehow keep up with. At the same time, how can we fall complacent when such an essential thing as memory doesn’t work properly? Many lifehackistas and personal development fans spend hours, weeks, months and years dedicated to other areas of their lives while they completely ignore the memory.

    You should up your standards. Your memory should be a finely-tuned, working piece of equipment that you can depend on. So where do we start?

    Clear Your Mind

    Some of our memory inefficiency is no doubt caused by the clutter in our heads and the ceaseless stimulation of our senses and the barrage of information we so often complain about. The other part of poor recall is inefficiency in the way we store information—much like a hard drive, I suppose, where write speeds can be affected by how much the drive is trying to do at any one time, or completely halted when the drive is full, and can be slowed to a halt by inefficient methods of accessing that data.

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    Meditation

    Meditation is a scientifically proven way to clear your mind and relieve stress. If you find your mind too cluttered to recall important—or even not-so-important—facts throughout the day, adopt a regular meditation habit and reap the health benefits that come with it.

    Meditation goes something like this: find a quiet environment. Focus on your breathing. Quit thinking and forget about the world. Practice until you can actually forget about the world and focus on your breathing.

    GTD

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    As soon as I mentioned cluttered minds, you knew I was going to mention it. The Getting Things Done system is perfect for clearing your head because it eliminates the need to remember. When you’re not trying to hold on to and juggle so much data all day, and you release the stress of trying to retain so much information, that’s probably when you’ll find yourself able to remember everything easily!

    If you just use the info-dumping strategy of GTD, then you stand to gain a lot of mental RAM back. Simply sit down in the mornings—and in the evenings, especially if you have insomnia—and rattle out everything you need to do or consider onto a piece of paper, Word document, task manager, or whatever takes your fancy. The important thing is to remove it from your brain and free up attention for things that don’t need to be at the forefront of your brain.

    Fuel Your Brain

    A starving brain is just like a starving person: it won’t work well. Give your hippocampus the things it needs to operate smoothly.

    Exercise

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    One of the best things you can do for your memory is get exercise. I’ve put this under the Fuel Your Brain section because the reason exercise works so well is that it pumps oxygen to your head. Spend three hours a week walking, running, swimming or doing some form of aerobic exercises. If you already have an exercise regime that doesn’t involve aerobic exercise, you’ll need to add at least three hours per week to get the benefits of exercise on your memory.

    Diet

    The Virgina Woolfe quote is good advice: “One cannot think well, love well or sleep well if one has not dined well.” Of course, if you know anything of Woolfe’s life, you know she’s not an expert on mental health, but in this case, she was right.

    Just like if you failed to exercise, if you don’t eat well, your brain won’t work well. Quit snacking on chips and eat a variety of healthy foods. Avoid processed grains like bread and white rice. What you’re aiming for here is maximum nutrients so your neurons can fire and regenerate at will; fruits, vegetables, and “brain foods” (such as anything containing omega 3 fatty acids—sardines, for one) should comprise the bulk of any intellectual’s diet.

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    Herbs, supplements and drugs

    My pregnant wife is religious in her consumption of folic acid supplements every day, and apparently it’s a good idea for husbands to join in, especially if you’re the type who forgets to do the dishes. With all that folic acid she’s taking, she’s sure not forgetting.

    B vitamins are very important to healthy brain function. Not only will they give your memory a boost, but they’ll reduce stress too—our prime contributor to poor recall.

    As far as drugs go, I wouldn’t take any, but there is one you can boot. Smoking decreases blood flow to the brain, stopping oxygen from getting in there and hence making your prior attempts to rectify this problem useless

    Memory aids

    There is nothing wrong with aiding your memory with a shopping list or a mnemonic. If you need to remember that Every Good Boy Deserves Fruit to help you learn to read music notation, then you shouldn’t be ashamed if it makes your life easier—just be glad you’re not the other guy who’s trying to memorize by rote.

    There are plenty of systems and techniques that fall under the heading of memory aids. Some are as simple as writing a note on your hand or keeping a shopping list. Some aren’t—plenty of Tony Buzan-style techniques are all across the web.

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    Joel Falconer

    Editor, content marketer, product manager and writer with 12+ years of experience in the startup, design and tech digital media industries.

    How to Master the Art of Prioritization The Importance of Scheduling Downtime How to Make Decisions Under Pressure 11 Free Mind Mapping Applications & Web Services How to Use Parkinson’s Law to Your Advantage

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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