Memory plays an essential role in everyday life, enabling us to learn about the world around us and adapt accordingly. We use memory in every moment, whether it is for remembering our clients’ first names, studying for a school exam, or countless other aspects of our work and life.
Information we take in goes through the three stages of memory: encoding, storage, and retrieval. The encoding process converts information into a construct stored in the brain. Then the information is stored as either a long-term memory or short-term memory. Finally, information is available to be retrieved from storage.
There are several ways to facilitate this process, protect against memory decline, and enhance our ability to retain information. Below, we outline strategies for boosting brain health, as well as specific techniques for memorizing and recalling information.
Information we take in goes through the three stages of memory: encoding, storage, and retrieval. The encoding process converts information into a construct stored in the brain. Then the information is stored as either a long-term memory or short-term memory. Finally, information is available to be retrieved from storage.
There are several ways to facilitate this process, protect against memory decline, and enhance our ability to retain information. Below, we outline strategies for boosting brain health, as well as specific techniques for memorizing and recalling information.
Tips for Memory Improvement
- Exercise regularly: Exercise is one of the best things you can do to protect your memory. Regular aerobic exercise (cardio) appears to boost the size of the hippocampus, the area of the brain involved in verbal memory and learning. Regular exercise can also help you maintain a healthy weight, reduce stress, and sleep better, all of which are related to memory.
- Limit stress: Meditation and mindfulness are also great ways to reduce stress and improve sleep. Meditation has been shown to improve episodic memory, the memory of everyday events.
- Be conscious of what you consume: Not surprisingly, what you put into your body can also affect your memory. Consuming a balanced diet that includes healthy fats and natural sugar (glucose)—and limits saturated fat, refined sugar, and alcohol—may be best for promoting long-term memory function.
- Sleep: Sleep is critical, as it plays a role in consolidating of memories. Also, a lack of sleep can impair an individual’s ability to concentrate. You can improve sleep by exercising regularly, engaging in mindfulness/meditation, limiting alcohol, and avoiding caffeine in the afternoon and evening.
8 Memory Techniques for Retaining Information
When studying for an exam, preparing a presentation, or getting ready to deliver a speech, you will likely need to memorize information.
Before you start preparing, you can do several things to set yourself up for success. Try to avoid distractions while you’re studying, plan ahead so you don’t need to cram, and take study breaks. Evidence suggests that studying shortly before going to sleep, as well as sleeping between learning sessions, can help people retain information.
- Organize the information
- Make associations
- Use visual cues
Mr. Baker with a chefs hat and Mr. Baker without a chef hatThe Baker/baker paradox tells us that if two individuals are to remember that someone’s last name is Baker, they are much more likely to do so if they picture the person as a professional baker (i.e., Mr. Baker wearing a chef’s hat). This is why developing a story is a powerful way to retain information. For example, if you want to remember that a client’s name is Sandy, you might picture her walking along a beach.
This method can be beneficial to visual learners, meaning individuals who better conceptualize information they can see. It’s also a great technique for presenters who can use visuals in their slide deck as retrieval cues.
Aside from being a great memory technique for retaining information, visual cues are also great for boosting spatial memory. Research has shown that visual cues have helped spatial navigation among AD and MCI patients.
- Create mnemonics
- Write it down
For more visual learners, another mnemonic device you can use is building a memory palace. A memory palace is an imaginary place (it can be a house or a familiar venue) where you can store mnemonic images. The idea behind this is you take a journey in your mind to recall the information. Some contestants in the World Memory Championship would even incorporate a story method with their memory palace.
- Say it out loud
- Engage in active recall
- Rehearse