1.Focus Your Attention
Attention is one of the major components of memory. You need to actively attend to this information to move from your short-term memory into your long-term memory. Try to study in a place free of distractions such as television, music, and other diversions.
Getting rid of distractions might be challenging, especially if you are surrounded by boisterous roommates or noisy children.
Ask your roommates to give you some space, or ask your partner to take the kids for an hour so you can focus on your work.
2.Utilize Mnemonic Devices
Mnemonic devices are a technique often used by students to aid in recall. A mnemonic is simply a way to remember information. For example, you might associate a term you need to remember with a common item that you are very familiar with. The best mnemonics are those that utilize positive imagery, humor, or novelty.
3.Include physical activity in your daily routine
Physical activity increases blood flow to your whole body, including your brain. This might help keep your memory sharp.
For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity, such as brisk walking, or 75 minutes a week of vigorous aerobic activity, such as jogging — preferably spread throughout the week. If you don't have time for a full workout, squeeze in a few 10-minute walks throughout the day.
4.Stay mentally active
Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain in shape — and might keep memory loss at bay. Do crossword puzzles. Play bridge. Take alternate routes when driving. Learn to play a musical instrument. Volunteer at a local school or community organization.
5.Eat a healthy diet
A healthy diet might be as good for your brain as it is for your heart. Eat fruits, vegetables, and whole grains. Choose low-fat protein sources, such as fish, beans, and skinless poultry. What you drink counts, too. Too much alcohol can lead to confusion and memory loss. So can drug use.
6.Make time for meditation
The practice of meditation may positively affect your health in many ways.
It is relaxing and soothing and has reduced stress and pain, lower blood pressure and even improve memory.
In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies.
As you age, gray matter declines, which negatively impacts memory and cognition.
Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly.
For example, one study demonstrated that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation.
Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.
7.Get Enough Sleep
Lack of proper sleep has been associated with a poor memory for quite some time.
Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
Research shows that if you are sleep-deprived, you could be negatively impacting your memory.
For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14.
One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.
The group that slept between training and testing performed 20% better on the memory tests.
Another study found that nurses working the night shift made more mathematical errors and that 68% of them scored lower on memory tests than nurses working the day shift.
Health experts recommend adults get between seven and nine hours of sleep each night for optimal health.
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