How to Train Your Memory: 8 Effective Methods 0 18

It Is Possible to Develop Memory in Adults!

The ability to remember is one of the essential components of success, as one can be a true intellectual but appear weak and occasionally get into trouble due to having a "sieve in the head". This happens simply because the necessary information does not come to mind at the right moment. Psychologist David Lewis believes that most of those who complain about poor memory actually do not train it well. "The more actively we use our memory, the more reserves we unlock," says the scientist. "At least because a significant amount of knowledge stored in our heads allows us to associate new information with it."

For 20 years, Lewis, along with colleagues from the Mind Lab research laboratory, studied the properties of memory, comparing different groups of people: the chronically distracted and those with phenomenal memory. One of his students, Dominic O’Brien, is a Guinness World Record holder who managed to memorize 1780 digits and 50 shuffled decks of playing cards.

Brain studies of Dominic (including scans) confirm that almost everyone can achieve the same if they use a number of special techniques developed by Lewis.

95% of people surveyed by Mind Lab admit that memory lapses are not uncommon for them, while 5% are confident that everything is perfectly fine. At the same time, names of new acquaintances are difficult for 92% of respondents to remember; 87% confuse numbers; more than 60% constantly forget the birthdays of friends, close relatives, and other important dates.

The Sieve Effect

For good memory function, new connections between neurons need to be formed. The weakening of these connections occurs for several reasons: with age, when all processes in the body slow down; under the influence of bad habits, such as alcohol abuse or smoking, or when a person simply does not like to overload their brain. Another reason for memory lapses is anxiety and stress.

"When we are tired or worried about something, we are too distracted to perceive the necessary information," notes Lewis. "Stress blocks the memory storage. For example, a student may demonstrate a lower level of knowledge than they actually possess when nervous during exams. The same happens with young soldiers: various studies have shown that recruits falter under stress, even despite constant drill."

According to the expert, this is why soldiers memorize the same actions through repeated practice during training: "This is done so that during battle they act 'automatically', without wasting time recalling..." Therefore, when you need to embed a significant amount of new material in your mind or acquire unfamiliar skills, it is best, according to David Lewis's recommendations, to remain calm, alert, and optimistic...

How to Train Your Memory

"Creating a visual image, proper breathing, and focusing on the object help improve memory," states David Lewis. "By following seven simple rules, you can permanently eliminate memory problems."

1. See to Remember

Vision is the most powerful of the five senses, as it is controlled by the largest number of brain centers. Therefore, in most cases, visual images yield the best results.

Use the "Walk" technique. Shuffle a deck of playing cards and try to remember their order. At first glance, this may seem like something out of science fiction, but don't rush to conclusions.

Imagine that you are leisurely moving through a familiar place (an apartment, a dacha) and laying out the cards one by one, memorizing them. For example, place the queen of hearts on the armrest of a chair, the ten of spades on the television in the living room... To recall the order of the cards, you will just need to take another walk!

Even if you do not plan to participate in memory competitions and set records, such techniques will help activate, improve, and keep your memory in shape.

2. Rhyme!

Each of us has a predominant subtype of memory: visual, auditory, tactile, or gustatory. If you have a greater inclination, for example, towards auditory perception, "turn on" the corresponding memory. Use the technique of rhyming, recite texts aloud.

3. Engage Emotions!

If an event evokes a vivid response in us, we are unlikely to forget its details. Research by Dr. Lewis confirmed that in this case, a protein stimulator surpasses a protein inhibitor, which aids in erasing memory. Usually, images filled with emotional content are an effective technique for memorization.

4. Take Notes

An effective practice is to try to store information in several places. For example, writing notes allows you to "retain" the necessary information in both visual and muscular memory. Or record key points on an MP3 player and then listen to them. Alternatively, use mnemonic techniques that create "hooks" to help you later reproduce what is needed.

5. Breathe Properly

"My work with breathing techniques is a mix of various Eastern meditative practices," explains Dr. Lewis. "The technique we developed is called 'bo-tau': optimal breathing that promotes calmness and high concentration. It can be practiced at home, in the office, or in the car. Inhale for 5 seconds, exhale for 10 seconds. In total: 3 minutes — 12 breathing cycles. By reducing the intensity of breathing (the normal number of breathing cycles is 14–17 per minute) through 'extending' the exhale compared to the inhale, ideal conditions for memorization are created.

6. Build Associations

You were introduced to a person, they said their name, and you immediately forgot it. Familiar? "It’s better to pretend you didn’t hear and ask again what the person’s name is," advises David Lewis. "There’s nothing shameful about that! It’s worse to say 'm-m-m, excuse me.'

If the name is unfamiliar to you, say it aloud, repeat it, and it’s okay if you don’t get it exactly right — the person will definitely correct you! Say something about what you just heard ('what a beautiful, rare name', 'that’s the same name as my friend') — this will create 'anchors', helping you remember it. During the conversation, address them by name more often.

7. Believe in Yourself!

Complaints about memory paradoxically affect our ability to remember. Don’t say 'I have a bad memory, a leaky head' — that’s not true!

8. Eat Properly

The functioning of our brain directly depends on how we feed it. Proper nutrition can help us use our intellectual capabilities more effectively, combat fatigue, forgetfulness, and distraction. Scientists have identified five of the most beneficial foods for the brain:

Cranberries. A rich source of antioxidants that bind free radicals, preventing them from damaging the blood vessels that supply blood to the brain.

Blueberries. Also rich in antioxidants and substances beneficial for sharpness of vision and hearing.

Beets and cabbage. These vegetables contain substances that can destroy enzymes leading to the development of Alzheimer’s disease (senile dementia).

Spinach. Helps prolong the youth of nerve cells.

Fatty sea fish. Helps maintain mental clarity longer, as our brain is 70% fat. The fats we consume directly influence its functioning by stimulating microcirculation in the vessels.