How To Improve Your Memory And Concentration
Your brain is like a muscle. Without going to the gym and feeding your muscles with the right food, they simply won’t grow. The same applies to your brain. Without giving it any care and attention, it will be just like any other body part, continuing to serve you with a series of mundane tasks that it’s used to doing every other day.
What if there was an easy method to improve on your brain power which would improve memory and concentration tremendously? Would you try it? Of course you would. But would you take that method and convert it into a good habit? You probably would not. Why? Because we are creatures of habit — and, sadly, they’re mostly bad habits.
So, having said that, we urge you to read on, as there are things you might not know about your body which you can use to your advantage and turn into habits to improve memory and concentration.
1. Be The Master Of Your Own Sleep
We all know that getting the suggested 8 hours of sleep a night can be tough, especially in today’s fast-paced world. Instead of chasing the norms, why not take power naps during the day? According to the National Sleep Foundation, 85% of the mammal species are polyphasic sleepers, meaning they take naps — we humans are also in this category. A short nap of 20-30 minutes can have a great impact on your concentration and memory.
2. Understand Your Periods Of Wakefulness And Sleepiness
Understanding when you are most awake and alert helps increase productivity. Studies have shown that people feel most alert at 10 in the morning and items on the top of the to-do list should be done during this time.
However, alertness varies between different people and understanding when you are most awake is important. Why not keep track of your productivity levels by penning down the times when you have accomplished the most? By doing this, you will be able to know your best times of alertness.
3. Develop A Ritual To Kickstart Your Engine
There’s a lot of research that looks into how CEOs are so productive. One method used by CEOs is the 3 wins for the day technique. By setting out 3 big tasks you want to accomplish before your day starts, you position your mind to complete these 3 big tasks in order for the day to be a success.
4. Understand Focus And Losing Concentration
Breaking focus is an innate involuntary reaction to keep us safe. While selective focus is about top-down attention, breaking focus is a bottom-up reaction. For example, a loud voice or a very bright light breaks our focus most of the time. Once our focus is broken, it takes us approximately 25 minutes to refocus again. With this knowledge, you can focus for long periods of time provided that there are no distractions around.
5. Exercise To Improve Memory And Concentration
When we exercise, our nerve cells produce proteins called neurotrophic factors which trigger other chemicals that help in learning. A study in 2010 on monkeys published by Neuroscience has proven that regular exercise helps monkeys learn new tasks twice as fast compared to non-exercising monkeys, and it is one benefit scientists think would apply to humans as well.
6. Play Brain Games
“If you don’t use it, you lose it,” and this applies aptly to the brain. Research into brain plasticity tells us that by providing your brain with brain exercises, you can stop this degeneration.
A program called Brain HQ is designed to provide our brain with different stimuli to improve different areas, from reading and comprehension to memory improvement. Just by checking out smartphone app stores, you can find many various brain games. However, it’s advisable to only invest 20 minutes a day on brain games, as these will become just like any other mundane task if performed for longer on a daily basis.
7. Practice Visualisation And Association
Images are easier remember than facts, and scientists have uncovered that we actually never forget anything. The reason why we cannot remember things is the lack of “mental hooks” that help us retrieve the information from our brain.
To use the V&A method of remembering things, you associate things that are memorable. For example, to remember a grocery list can be quite daunting. With an item such as blueberries, you can associate it with something memorable, such as a blue bear. Blueberries are not memorable, but riding a blue bear sure is!
8. Hang Out With Friends Often
A study done by the Harvard School of Public Health found that people with active social lives show lesser mental decline. Humans are, after all, social animals, and being around friends often not only is a benefit to our emotional health but also to our brain health.
You can take advantage of the memory-boosting benefits of socializing by reaching out over the phone, volunteering, or even joining a club. And if everyone’s just busy doing their thing, you can turn to a pet — especially a highly sociable dog.