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12 Simple Ways To Improve Your Memory

12 Simple Ways To Improve Your Memory

We all have our days of forgetfulness, but sometimes a bad memory can become frustrating, especially when key dates and important notices are forgotten.

Instead of just playing memory-promoting video games, there are also plenty of other everyday non-intrusive things that can be done to help improve that memory of yours.

Here are 12 simple ways to improve your memory:

1. Look At Nature

Whilst walking through nature may be more beneficial, there are also benefits to be had in just looking at images of nature. The process allows for your mind to de-clutter, which then helps with memory storage and processing, allowing for improved memory recall.

2. Exercise

Whilst we spend time focusing on our ab crunches, we rarely think about the benefits we are receiving on a cognitive level when it comes to exercise.

Studies have found that running increases levels of a protein called brain-derived neurotrophic factor (BDNF), which supports the health of current and existing neurons, whilst also helping with the creation of new cells.

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Weight lifting has been shown to increase levels of a protein known as insulin-like growth factor, which also promotes cell division and growth. It is also thought to help fragile new-born neurons survive their early stages.

Now you’ve got a double reason to hit the gym tomorrow!

3. Sleep

Rapid Eye Movement (REM) consists of four stages that help, in part, with the active state your body goes through during sleep:

  • Stage 1 – Your eyes are closed but you can be easily awoken.
  • Stage 2 – Light sleep that is accompanied by positive and negative waves, which represent muscle tone and muscle relaxation periods.
  • Stage 3 and 4 – Deep sleep stages, also known as deep-wave, or delta sleep.

The whole REM cycle is designed to regenerate tissue and strengthen the immune system. However, on a cognitive level the process is vital for the storage of information in the long-term memory.

A key factor with REM sleep is that it also places a bias on the information that caused more stress or has been repeated several times throughout the day. A key example would be the practice of a sport. If a move is repeated over and over again, a little of it goes into muscle memory during the event. The majority of the muscle memory is completed during REM sleep.

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4. Chew Gum

Whilst chewing gum doesn’t directly improve your memory, it does help your ability to focus and ultimately retain extra information.

Chewing gum has been known to boost mental alertness by 10% within individuals, which could be incredibly beneficial during a study session or lecture.

5. Music

What exercise does to our body, music does to our brains. Music “tones” the brain for auditory fitness. Music training tends to give you the ability to assess the relevance and predictability of an auditory signal, and this also includes speech. Because of this musicians have the ability to remember more auditory content.

6. Visualize

This is actually one of the secret methods that many of the World Champions of Memory use when attempting to memorize a deck of shuffled cards.

By simply associating key information with a memorable feature, person, action or color, you can begin to use memory recall for the memorable item, which then leads to the visualization of what it is you’re trying to remember.

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7. Doodle

This should be considered in much the same way as chewing gum: whilst it doesn’t directly influence memory or storage, it does help to make your mind stop wandering away from the primary task.

Even though an experiment that was conducted didn’t have any final, conclusive evidence, it did show that doodlers have 30% improved memory recall.

8. Drink Green Tea

Due to its key ingredient, an organic molecule called EGCG (an anti-oxidant that helps to combat age-related, degenerative illnesses), green tea has become a recommended beverage that people should consume multiple times a day.

For the full benefits of the anti-aging anti-oxidants, matcha tea, which is the full green tea leaf ground into a powder, contains 137 times more anti-oxidants than regular green tea and should also be considered as part of a daily diet.

9. Seek Help

The biggest strain on our cognitive functions are life stresses, including anxiety and anger. Both of these can cause the parts of your brain that are responsible for memory to degenerate. Another key problem that originates from these stresses is depression, which can sometimes be misdiagnosed since one of its symptoms is also an inability to concentrate.

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If you can find the source of your problems now and work to resolve them, you’ll be saving your cognitive functions long-term, as years down the track these stresses can have profound effects.

10. Stand Up

Ensure that you’re getting up and moving around throughout the day, especially whilst at work. Our bodies need oxygen to circulate through them to deliver our energy; however, when you’re in a seated position your body goes into a resting period. Our brain will go into momentary lapses of concentration after prolonged periods of sitting down.

11. Study Sessions

Rather than going into a marathon library session, it has been shown that by regularly studying in small chunks that include rest, people were able to remember more and also had improved memory recall.

Because the sessions are short and regular you then have the time to store and process the information during break periods. Long sessions with no rest don’t allow for proper memory process.

12. Learn Before Bedtime

The day has its distractions, and it tends to make learning and concentration an incredibly difficult task. However, if you fit in a study session or learning session right before bedtime, you’re unlikely to become distracted by everyday occurrences.

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Last Updated on September 18, 2019

15 Best Organizing Tips For Office Organization and Getting More Done

15 Best Organizing Tips For Office Organization and Getting More Done

You may think that you don’t have time for office organization, but if you really knew how much time that disorganization cost you, you’d reconsider.

Rearranging and moving piles occasionally doesn’t count. Neither does clearing off your desk, if you swipe the mess into a bin, or a desk drawer.

A relatively neat and orderly office space clears the way for higher productivity and less wasted time.

Organizing your office doesn’t have to take days, it can be done a little at a time. In fact, maintaining an organized office is much more effective if you treat it like an on-going project, instead of a massive assault.

So, if you’re ready to get started, the following organizing tips will help you transform your office into an efficient workspace.

1. Purge Your Office

De-clutter, empty, shred, get rid of everything that you don’t need or want. Look around. What haven’t you used in a while?

Take one area at a time. If it doesn’t work, send it out for repair or toss it. If you haven’t used it in months and can’t think of when you’ll actually need it, out it goes. This goes for furniture, equipment, supplies, etc.

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Don’t forget about knick-knacks, plants (real or artificial), and decorations – if they’re covered with dust and make your office look shabby, they’re fair game.

2. Gather and Redistribute

Gather up every item that isn’t where it belongs and put it where it does.

3. Establish Work “Zones”

Decide what type of activity happens in each area of your office. You’ll probably have a main workspace (most likely your desk,) a reference area (filing cabinet, shelves, binders,) and a supply area (closet, shelves or drawers.)

Place the appropriate equipment and supplies are located in the proper area as much as possible.

4. Close Proximity

Position the equipment and supplies that you use most within reach. Things that you rarely use can be stored or put away.

5. Get a Good Labeler

Choose a label maker that’s simple to use. Take the time to label shelves, bins, baskets drawers. Not only will it remind you where things go, but it will also help others who may have a need to find, use, or put away anything in your workspace.

6. Revise Your Filing System

As we move fully into the digital age, the need to store paper files has decreased.

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What can your store digitally? Are you duplicating files? You may be able to eliminate some of the files and folders you’ve used in the past. If you’re storing files on your computer, make sure you are doing regular back-ups.

Here’re some storage ideas for creating a smooth filing system:

  • Create a meeting folder – Put all “items to be discussed” in there along with items that need to be handed off, reports that need to be given, etc. It’ll help you be prepared for meetings and save you stress in the even that a meeting is moved up.
  • Create a WOR folder – So much of our messy papers are things that are on hold until someone else responds or acts. Corral them in a WOR (Waiting on Response) folder. Check it every few days for outstanding actions you may need to follow-up on.
  • Storage boxes – Use inexpensive storage boxes to keep archived files and get them out of your current file space.
  • Magazine boxes – Use magazine boxes or binders to store magazines and catalogs you really want to store. Please make sure you really need them for reference or research, otherwise recycle them, or give away.
  • Reading folder – Designate a file for print articles and documents you want to read that aren’t urgent.
  • Archive files – When a project is complete, put all of the materials together and file them away. Keep your “working folders” for projects in progress.
  • File weekly – Don’t let your filing pile up. Put your papers in a “To File” folder and file everything once a week.

Learn more tips on organizing your files here: How to Organize Your Files for Better Productivity

7. Clear off Your Desk

Remove everything, clean it thoroughly and put back only those items that are essential for daily use.

If you have difficulty declutter stuff, this Declutter Formula will help you throw away stuff without regretting later.

8. Organize your Desktop

Now that you’ve streamlined your desktop, it’s a good idea to organize it.

Use desktop organizers or containers to organize the items on your desk. Use trays for papers, containers for smaller items.

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Don’t forget your computer desktop! Make sure the files or images are all in organized folders. I’d recommend you clear your computer desktop everyday before you leave work.

9. Organize Your Drawers

Put items used together in the same drawer space, stamps with envelopes, sticky pads with notepads, etc.

Use drawer organizers for little items – paper clips, tacks, etc. Use a separate drawer for personal items.

10. Separate Inboxes

If you work regularly with other people, create a folder, tray, or inbox for each.

11. Clear Your Piles

Hopefully with your new organized office, you won’t create piles of paper anymore, but you still have to sort through the old ones.

Go through the pile (a little at a time if necessary) and put it in the appropriate place or dump it.

12. Sort Mails

Don’t just stick mail in a pile to be sorted or rifle through and take out the pieces you need right now. Sort it as soon as you get it – To act, To read, To file, To delegate or hand off. .

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13. Assign Discard Dates

You don’t need to keep every piece of paper indefinitely. Mark on files or documents when they can be tossed or shredded.

Some legal or financial documents must be kept for specified length of time. Make sure you know what those requirements are.

14. Filter Your Emails

Some emails are important to read, others are just not that important.

When you use the filter system to label different types of emails, you know their priority and which to reply first.

Take a look at these tips to achieve inbox zero: The Ultimate Way to get to Inbox Zero

15. Straighten Your Desk

At the end of the day, do a quick straighten, so you have a clean start the next day.

Bottom Line

Use one tip or try them all. The amount of effort you put into creating and maintaining an efficient work area will pay off in a big way.

Instead of spending time looking for things and shuffling piles, you’ll be able to spend your time…well…working and you’ll enjoy being clutter free!

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Featured photo credit: Alesia Kazantceva via unsplash.com

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