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13 practical strategies to improve memory

13 practical strategies to improve memory

March 1, 2024

In a previous article of Psychology and Mind We already explained that memory is a very complex process in which we not only store memories and sensations mechanically as if we were a computer.

Human memory is closely linked to the emotions that brought us memories in their day, as proposed by the psychologist Gordon H. Bower. But, in any case, that we are able to remember many details of our past we also need our brain to be in good shape .

It may interest you: "10 tricks to improve the health of your brain"

Trained memory, effective memory

The memory it is an intricate mental process by which we store thoughts, memories, abilities and experiences. If we are able to take care of our cognitive functions we will be able to enhance the capacity of our memory to retain data. This is especially interesting for people of a certain age, who suffer a slow but progressive deterioration of their cognitive abilities in general and memory in particular.


Habits to train memory

To improve memory (in the case of young people) to delay their deterioration (for the elderly), there are different habits and strategies that help us develop the capacity of our memory , as well as to conserve it and make it more efficient. For this, it will be necessary to follow some simple training guidelines.

In the case of the elderly, there are usually many cases of symptoms (more or less obvious to family members) of memory loss. These symptoms may be normal and age-appropriate, but in other cases they may be serious and require professional diagnosis. In this type of more severe cases, it will be necessary to put yourself in the hands of a specialized doctor, in order to get a diagnosis and treatment (if necessary) indicated.


The dangers of not enhancing memory

If in our daily routine we do not exercise memory, we may begin to notice that we are less able to remember concrete data and perform tasks in which we used to have sufficient skills. As in any other aspect, not exercising memory is the easiest way to lose it little by little.

But there is good news: if we exercise it a little every day, we will improve it and strengthen it . The constant and sustained learning over time helps us to create certain habits and positive cognitive mechanisms for our memory. The memory skill can be developed if we are patient and perseverant.

Keep memory in good shape

Basic healthy habits to reinforce our memory

  • Healthy and balanced diet . Rich in vitamins and minerals and omega acids. Control cholesterol and saturated fats. Moderate the consumption of processed meats and industrial pastries.
  • Sports practice. Among the many benefits of exercising regularly is to keep our minds strong, and that improves our memory.
  • Stay away from sources of stress . To the extent that you can, try to get away from the sources of stress and anxiety. You can resort, if you have time, to practices like yoga or Mindfulness if you notice that you are too nervous habitually.
  • Connect with other people s . Living in solitude makes our brain adapt and work little. On the other hand, if you have an active social life, we will encourage the coming and going of ideas, conversations and emotions, and this helps our memory. In addition, the fact of being in contact with friends and acquaintances allows us to have our brain busy remembering data and listening and understanding our interlocutor. This is very beneficial for the memory.
  • Get out of the routine . Your daily activities (going to work, cooking ...) are not enough to adequately enhance memory. As long as we have time, we should try to do new activities that attract us and develop some of our skills. The most recurrent: chess, practice a new sport, go to gatherings, read books ...

Routine rote strategies that can help you

  • Discard (or almost) your agenda . If you are a busy person and you need a personal agenda to record the commitments you have, it is understandable ... but you should try to remember the appointments with your memory. Okay, it may seem a bit risky and maybe it's convenient that you do not totally disregard your agenda. But in the medium-long term, this habit will improve your memory capacity. This advice is also applicable to the shopping lists: it is preferable that you do not do them and that when you go to buy you make your purchases "by heart".
  • Travel as much as you can . If we leave home and explore corners of the planet that we did not know, our brain will discover new sensations and retain new data. That helps a lot to our memory to exercise.
  • Organize friend meetings . Any excuse is good: have a coffee, go to the movies, play a board game ... all opportunities to socialize positively influence your memory. As I said before, remember that when you are with your friends you exercise your brain, telling anecdotes, discussing controversial topics or playing and doing any activity together.
  • Be friends with books . Reading regularly is a great way to boost memory (among many other benefits). Regardless of the type of readings that you like, you should know that the challenge of reading a book helps your brain to be awake and greatly stimulates your memory. It is also interesting to discuss the book with a friend or relative once you have finished reading it, since this will force your brain to recapitulate what you have learned.
  • Look at the little things . In your daily life, whether at home, in the office or walking around the city, you should know that there is a world of small details that are waiting to capture your attention. Observe and ask yourself for them, your memory will thank you.
  • Exercise your memory routinely . If you are one of those who sign up for everything, maybe you should change your strategy and try to remember things without help. Names of people, phone numbers, restaurants we want to go to ...
  • Try to remember by your own means . If every time you have doubts about any data, you turn to Google, your memory will not be exercised properly and you will lose an opportunity for your brain to develop the capacity to rescue data or information.
  • Test yourself with new technologies . In the 21st century, we are permanently surrounded by technologies and gadgets. It is not uncommon that, on occasion, we feel that we do not remember how to install a program on the PC or how to find a specific application on our smartphone. The easy thing may be to go to YouTube and look for a tutorial, but the most positive thing for our memory is that we try to remember how we managed to manage them the last time. With patience, we are probably going to tie things together.

Some conclusions

The essential thing when it comes to exercising our memory is to be constant and perform exercises and habits routinely. In this way we will improve our short-term memory, which is the one that is most often harmed as we age, and is the one that can be altered in the cases of dementia or Alzheimer's


If you exercise your memory with these simple strategies, you will notice that you can remember much better.


11 Secrets to Memorize Things Quicker Than Others (March 2024).


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