Everyone seems to complain about being busy nowadays. That’s no surprise considering the wealth of information, activities and opportunities that we have at our fingertips when compared to just a few decades ago, but it also means that one of our most precious resources – time – is becoming even harder to control.
That said, there are people who are achieving amazing things every day in the same 24 hours that we all have available. So what do they know that most people don’t?
What’s Really Important to You?
We’re surrounded by distractions that will steal our time if we’re not careful. Everyone is busy for 24 hours a day but it’s important to remember that we’re all busy doing different things.
The question is whether you are busy doing the things that are really important to you, or if you find your days filled with endless time vampires. For more information check out How to Improve Your Life by Discovering Your Why, which goes into detail about focusing on what’s really important to you.
How to Organize Your Life to Maximize Your Productivity
Here’s a simple exercise to look at where your time is going on an average day and to help prioritize the important stuff:
Take out a piece of paper and divide it into 3 sections
In the first section write “Sleep – 8 hours” or whatever that number is for you
In the second write “Work – 8 hours”
Now in the final box write down the following things and the time they take
Things that you have to do (showering, commuting, eating, etc)
Things that you want to do (activities, time with family, etc)
Other things that you currently do (TV, Facebook, etc)
Anything else that takes your time each day and isn’t captured already
Now you simply ask yourself if you’re happy with where your time is going in that additional 8 hours. If you wish you had more time to spend on your hobby or with your family but find you’re spending a couple of hours in front of the TV each night then you might want to change that.
This exercise is designed to show us the places where we’re leaking time into activities we don’t really care about. At the end of the day it’s up to you how you structure your life. Maybe you’d rather spend more time watching TV and less time with your family; it’s completely up to you.
There are also parts of our life that you might have to do right now but aren’t always the best use of your time. For example you might spend an hour or two commuting to and from work. That’s time that you’re losing every single day of your life and you’ll never get it back.
You might look at how you can get a job closer to home or tele-commute a few days a week. Since my commute is 7 steps from the bedroom to the office (yes I just counted), it saves me a ton of time every day that I’d otherwise lose. Again it’s your life and completely up to you which choices you make – just be aware that there are always choices available.
Other things might include dropping off and picking up children when you could take turns with other parents. Perhaps you jump on Facebook or turn on the TV and it’s time for bed before you know it. Limiting yourself in these areas can reveal a whole bunch of wasted productive time.
Using “Dead Time” Productively
If you still need to commute or do other tasks, then you’ll want to work out the most productive way you can do it. For example, you might start listening to personal development or business audios while commuting to up-skill in some area. By turning your car into a driving university you can easily listen to 5-10 hours of uplifting audio every week… that’s 250 to 500 hours a year!
When cooking or cleaning, you might get the kids involved or simply have them sit at the kitchen counter so you can chat. That way you have quality time with the kids every night as you cook and eat dinner at the same time. You’re basically asking yourself how to maximize the time spent on those “must do” activities.
It’s Your Time… So Organize Your Life to Get What YOU Want
We all have a limited amount of time each day and it’s up to us to make the most of it. By knowing what’s important to you and making the most of your dead time you change your life dramatically. Remember it’s about designing your ideal life – not somebody else’s – so focus on what works for you.
Forgot a name? Misplaced your keys? Taking longer to find the right words? Don’t panic. There’s plenty you can do to improve your memory.
You’re probably expecting us to reveal 7 little known and newly discovered herbs from the forests of the Amazon, the peaks of the Himalayas and the Arctic tundra. No such luck.
Despite Americans spending hundreds of millions of dollars a year on Ginkgo Biloba, Ashwagandha, Periwinkle, Bacopa, Vitamin B’s, Omega 3’s and memory boosting supplement cocktails, there is very little scientific evidence they actually work. 
Instead, we’re going to offer you 7 completely natural memory boosters, backed up by scientific research. It may take a little more effort than a magic memory pill, but the benefits will transcend your memory and improve your overall quality of life as well, making you more fit, energetic, happy and sharp.
The first process in remembering is creating a memory.
This is where our brain sends a signal, associated with a thought, event or piece of information our mind is processing, over our brains neural pathways, called synapses.
Think of our neural pathways like roads and information like trucks. The better the roads, the more trucks can be driven.
The second step in remembering is memory consolidation.
Consolidation is when the brain takes that thought, event or piece of information and actually stores it in the brain. So now we’re talking about taking delivery of the trucks and storing its contents in the warehouse.
Consolidation helps us store information and label it properly, so its organized and easy to retrieve when needed.
The last step is memory retrieval.
That’s the step whereby we try to retrieve the information stored in our brains. You know when you have the name of someone on the tip of your tongue.
You have the information; it’s been stored, but you just can’t find it. Our memory recall is typically better the stronger the memory is and the more often we’ve used it.
Memory decline is a normal part of aging. However, new scientific research is discovering many new ways for us to improve memory creation, consolidation and retrieval–no matter our age.
7 Natural Memory Boosters
So how to work on memory and boost your brain power? Here’re 7 brain boosters backed by science that you should try:
1. Aerobic Exercise
Aerobic activity is about as close as we get to a magic pill for our memories. Exercise helps your brain create new capillaries and brain-derived neurotrophic factor (BDNF) which creates new brain cells and connections. To put it in plain english, aerobic activity changes our brains and helps it grow.
Studies have shown that exercising increases the size of the hippocampus and improves memory. In fact, even if you start exercising as an older adult, you can reverse cognitive decline by 1 to 2 years and protects against further decreases in the size of the hippocampus, which is essential for memory. 
In another study, reviewed by Dr. Ian Robertson of the University of Dublin, they looked at a group of people of 60 years and older, who engaged in “active walking” for four months.
They compared them with another group of people who only stretched over the same period of time. After testing both groups before and after the 4 month period, the walkers improved their memory and attention considerably more than the stretching group.
So which exercises are best and how much do we have to exercise?
Turns out, it doesn’t really matter whether you run, swim, row or bike. What does matter is that you push yourself beyond your current abilities, keep doing more, keep getting better. Set yourself short term goals and keep pushing the goal posts.
You need your sleep. The deeper the better. Sleep helps improve your procedural memory (how to do things, like how do I navigate my iPhone) and declarative memory (facts, like what’s my password). 
Even short naps from 6 to 45 minutes have been shown to improve your memory. In one Harvard study, college students memorized pairs of unrelated words, memorized a maze and copied a complex form. All were tested on their work. Half were then allowed to take a 45 minute nap. They were then retested. Those who took a nap, got a boost in their performance. 
Another study showed that getting REM (deep) sleep can increase your memory and mental performance by 33% to 73%. Getting a deep sleep helps the brain consolidate memories through dreams and “associative processing”. However, the study also revealed that heart rate variability in deep sleep also contributed significantly to increased memory performance. 
3. MIND Diet
Healthy eating, particularly more dark colored fruit, vegetables and oily fish has been shown to improve memory and stave off cognitive decline.
The MIND diet is proven to reduce the risk of dementia. It’s a mix of the popular Mediterranean diet and the low blood pressure DASH diet. 
The study kept track of the diets of almost 1,000 older adults. They were followed for an average of 4½ years.
The study concluded that “people whose diets were most strongly in line with the MIND diet had brains that functioned as if they were 7½ years younger than those whose diets least resembled this eating style.”
The study also showed that people who followed the MIND diet in the study reduced their chance of getting Alzheimer’s disease in half.
So what does the MIND diet consist of? Lots of vegetables, leafy greens, nuts, berries, beans, fish, poultry, olive oil, whole grains and wine.
We all know that stress is bad for our health. It can raise our blood pressure, impact our immune system and interrupt our sleep. Stress also impairs our memory.
When our body gets stressed, it releases cortisol into our blood stream, which can cause short and long term physical changes to the brain. While cortisol has sometimes been shown to cause increases in short term memory, it can actually decrease our long term recall memory.
To help reduce the stress in your life, try relaxing with meditation, yoga or breathing exercises. Unplug–even for just a few hours. Stop checking your emails, social accounts and news. Release some endorphins with some exercise.
Bottom line, the more anxious and stressed we are, the less clearly we think, the poorer our memory works.
5. Continuous Learning
The mind is like a muscle. The more you challenge it, the stronger it gets. The more you learn, the more you can learn.
Research shows that learning can actually change the physical makeup of your brain. Not too long ago, we used to think that you were born with a fixed amount of brain cells, which declined with age. New research now shows that we can actually increase the number of brain cells we have throughout our life.
Aside from staying physically active, learning new skills and studying can actually keep our brains healthier. Consider taking a continuing education class, studying a new language, learning a new instrument, playing new card games. 
Studies show that the more complex the task, the more benefits for your mind. Simply showing up to class is not enough. You need to be actively engaged. Anything that forces you to focus and learn something new and get out of a rote routine will help you sharpen your mind and boost your memory.
6. Stay Social
The more deep and meaningful social connections you maintain, the more you protect your brain. Bottom line, the more friends you have, the more people you work with, the more you’re forced to use your brain.
Social isolation and loneliness are significant risks of dementia. Without interacting with others, our brains wilt. Isolation and loneliness lead to depression, physical and mental decline. 
In a 2016 study published in Frontiers in Aging Neuroscience, seniors with a full social calendar did better on memory, reasoning, and processing speed tests. 
What to do?
Party! Seriously, get together with friends as often as possible. Have family dinners. Choose social activities or sports like tennis, golf, cards or go for walks with a friend. Bottom line have fun, build meaningful social relationships and stay connected. Not only will it make your mind sharper and your memory better, you’ll be happier, too!
7. Wakeful Rest
This one is getting harder and harder to do. In a world where we can’t sit on a bus, go up an elevator or go to the bathroom without our phones, doing absolutely nothing to distract our minds is becoming increasingly difficult.
But, the results are in. Doing nothing is great for your memory. Quietly resting for 10 minutes, after you learn something will help you remember and help you create more detailed memories. 
What we do minutes after we learn something new has a significant impact on how well we retain the new information. In another study, it didn’t matter what you did after you learned something new, as long as you weren’t distracted by outside factors. In other words, you could be thinking of your day, making a grocery list, or thinking of a story. In either case, wakeful rest for a period of 10 minutes helped the brain process and consolidate your memories so that you were better able to recall the information at a later date. 
You don’t have to spend a dime on cocktails and supplements promising a quick boost to your memory power. There is very little conclusive scientific evidence suggesting supplements will help improve the memories of healthy individuals–not for Ginkgo Biloba, Vitamin B, fish oils, Vitamin D, Folate or other supplements claiming they a secret formula.
There are far cheaper and more effective ways to boost your memory: exercise, rest, eat well, learn, love, laugh and relax. Who wouldn’t want that prescription?