21 great ways to improve your memory, learn faster, and be more productive

JAMES FULLERTON

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Contents

Introduction

Chapter 1: How to Focus and Stay Focused

Maintain Good Health

Take Advantage of the Most Creatively Productive Time of Day

Exercise Your Ability to Focus

Create a Distraction Free Environment

Maintain Healthy Boundaries with Other People

Life is Short – Follow Your Bliss

Chapter 2: 21 Individual Memory Improvement Exercises

Chapter 3: The Group Dynamic and Memory

Chapter 4: Memory Tricks and Hacks

Chapter 5: Foods That Boost Memory

Diet Practices Shown to Improve Memory

Conclusion

Thank you

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INTRODUCTION

“Never make your home in a place. Make a home for yourself inside your own head. You’ll find what you need to furnish it – memory, friends you can trust, love of learning, and other such things. That way it will go with you wherever you journey” –Tad Williams

Memory is defined as “the mental capacity or faculty of retaining and reviving facts, events, impressions, etc., or of recalling or recognizing previous experiences.” It is this ability to remember past events that locates our situational awareness on the crest of the wave of the present moment. Without memory we would crash and be swallowed up by the infinite ocean of information in which we live.

Memory is an elusive concept. At first glance it seems that memory is the ability to recall information gathered in the past. It appears to consist of facts stored in the form of information and pictures and experiences. But upon further reflection you might become confused. The human brain is not a mechanical device or computer. There is more to it than materiality. Or is there? It feels that way anyhow.

In some ways we now live in a world where it might seem that memory is less necessary than it once may have been. Hand held devices contain the sum total of human knowledge. Anything can be looked up at a moments notice. Because of the omnipresence of these devices we are no longer subject to the experience where a group of people cannot know the answer to a factual question as long as they are connected to the internet.

But of course individual, biological memory is crucially important. Some answers cannot be accessed on a device; the name of the person you just met and your childhood memories, for example. Furthermore, in order to relate to people on a personal and social level, memory is always required. Certainly at work you cannot be constantly fiddling with a device for the answer to a factual question. Your boss might as well hire your device if that is the case. What is more, a human can synthesize memories in a way that a device (as yet) cannot and intuit solutions based upon this synthesis.

Our memories also define us. They give us the context for ourselves in this vast, chaotic realm of reality. Our memories carve out a personal space for ourselves within the infinite universe. A strong memory makes us confident, rich and interesting to others. By contrast, a weak memory makes us frustrated, shallow and lost.

In the near future (before devices are surgically implanted and can work seamlessly with the human brain) a good memory will be a most prized and irreplaceable possession. It must be cherished and cultivated even if we cannot fully understand how it functions.

The purpose of this book is to provide practical, convenient methods to cultivate a strong memory. In Chapter One “How to Focus and Stay Focused” we will examine the concept of “focus” which is key to first obtaining the information that a strong memory will keep and access. In Chapter Two “21 Individual Memory Improvement Exercises” we will focus on memory building exercises which can be performed by an individual and are designed to strengthen your recall of information. In Chapter Three “The Group Dynamic and Memory” we will look at how interacting with other people in a group dynamic can improve memory and also explore memory improvement exercised that can be performed in a group setting. In Chapter Four “Memory Tricks and Hacks” we will look at common memory hacks and tricks or shortcuts to a strong memory. In Chapter Five “Foods That Boost Memory” we will examine the latest science on foods thought to maintain and increase the power of memory as well as look at the foods we are better off avoiding.

So let us begin. There is no time to waste. This ever elusive thing we call memory invites us to explore it. There is a sense that we cannot truly grasp the meaning of memory but that is no matter. We shall wade in the deep waters unafraid and tread water as best we can. Never shall we fear to ride the bull because the bull is there to be ridden and not to be understood. True there is part of us that longs for that real understanding. It might exist somewhere out there but where it exists we know not. We must put that longing tucked away in its proper place. For in this endeavour that is the purpose of this book we seek the lower hanging fruit. There is no shame in it. The high hanging fruit is there and we maintain our awareness of it on some level but for now we must focus on the low. With that understanding I invite you to now come with me. The key to building and maintain a strong memory is only a few pages away.

CHAPTER 1: HOW TO FOCUS AND STAY FOCUSED

“Your destiny is to fulfill those things upon which you focus most intently. So choose to keep your focus on that which is truly magnificent, beautiful, uplifting and joyful. Your life is always moving toward something.” –Ralph Marston

The first step towards the development of a keen memory is to cultivate focus. Focus is the ability to “direct one’s attention or efforts.” It is focus that allows the mind to take in the information that will ultimately reside in and be accessed by your memory. Without focus you may not recognize what information would be necessary or helpful to remember. Without focus you cannot take in this information with accuracy. The ability to focus is a skill that does not come naturally in our modern age of electronic distractions. Now more than ever, it must be cultivated.

There are many practices that can be used to cultivate the art of focusing in order to retain the information that can then be accessed through memory. In this chapter I will discuss six practices that I think are most important to achieving this end.

Maintain Good Health

It seems self evident that the most important thing you can do to maintain focus is to stay healthy. One of the most important ways to maintain good health is to eat well. According to the Harvard School of Public Health, a healthy diet emphasizes vegetables, fruit, beans and whole grains and avoids processed foods, saturated fats and trans fats. Eating well also includes maintaining proper hydration since our brain is approximately 78% water. As such, it stands to reason that drinking plenty of water will keep it functioning at optimal levels. We will discuss diet as it relates to memory in greater detail in Chapter 5. Studies have shown that exercise improves the ability to acquire memories. Along with exercise it is important to have at least eight hours of sleep each night as the better quality of sleep you get the more effective your memory will be. In addition, to maintain health it is a good idea to avoid alcohol, recreational drug use and pornography as these activities tend to deplete your energy and decrease your ability to focus.

Take Advantage of the Most Creatively Productive Time of Day

Be aware that the most mentally productive time of the day is during the two hours after you become fully awake. As such, it is extremely important to make the best use of this time for creative work and tasks that require most of your mental attention. In other words, the two hours after you become fully awake is the time when you will find it most easy to achieve and maintain focus. After this time you will notice that achieving and maintaining focus will require more and more effort. Accordingly, once focus has been lost and if you are in a situation where this is appropriate you may want to take a nap to reset your ability to focus.

Exercise Your Ability to Focus

Focusing is a muscle that must be exercised. If not, it will deteriorate. Just like you would lift weights to strengthen the muscles in your arms and legs, engaging your mind in activities requiring mental effort will improve its ability to focus. Furthermore, the mind is incredibly malleable and the type of effort you engage in will affect the types of changes in your mind.

One specific type of effort you can engage in to cultivate focus is meditation. To those unfamiliar with meditation this exercise may seem like an intimidating or difficult endeavour. Let me assure you it is not. To engage in meditation you only have to follow these simple instructions. First, find a quiet place where you can sit comfortably and not be disturbed. Second, set a timer for ten minutes. If ten minutes seems too long then start with five minutes. Third, start the timer, close your eyes and focus on your breathing. Pay close attention to each inhale and each exhale. Eventually, you will notice your mind will start to wander and this reaction is perfectly natural. When you do notice your mind is wandering simply return your focus again to your breath. Inhale. Exhale. Do this non-judgmentally. Treat any judgment or negative thought as your mind wandering and bring it back to focusing on your breathing. This effort will strengthen your ability to focus like a muscle. There are many other benefits to meditation such as alleviating stress, promoting good health and a sense wellbeing. This, however, is not the focus of this book but I highly recommend practicing mediation as a means of promoting overall wellbeing.

Create a Distraction Free Environment

By definition, a distraction is something that divides attention or prevents concentration. Distractions can take many forms and can be anything from external noise to other people talking or trying to engage your attention. Even your own internal thought process can be distracting from time to time. There are many ways to avoid these types of distractions. If you are working, organize your work station. Remove all clutter. Studies have shown that physical clutter has a negative impact on the mind’s ability to maintain focus. Turn off devices and access to the internet. It seems obvious to anyone with a smartphone but studies have confirmed that the constant checking in on electronic devices eats up a large amount of time during the day and will deplete your ability to focus. One technique I have used to create a distraction free environment in a workplace setting is to employ white noise. White noise is a steady, unvarying, unobtrusive sound such as an electronic drone or the sound of rain that can be used to mask or obliterate unwanted sounds.

There is a great, free website www.simplynoise.com where you can listen through ear buds to white noise to your heart’s content to block out your annoying neighbours and other external noise, which will distract you.

Maintain Healthy Boundaries with Other People

If a person is consistently bothering you it is important to establish clear boundaries otherwise you will find it difficult to focus. This means saying “no” to this person when he or she asks you to do something you do not want to do. It also means asking him or her to be quiet when he or she is making inappropriate noise that is impacting your ability to get done what you need to get done. For some people this may seem like an intimidating prospect. But not doing so will cause resentment and annoyance to fester under the surface in your conscious and subconscious mind which in turn will negatively impact your ability to focus. By contrast, when you overcome your fear of confrontation in order to maintain healthy boundaries with other people you will find (rather dramatically) that the resentment and annoyance will lift and your ability to focus will improve.

Life is Short – Follow Your Bliss

Joseph Campbell once said:

“All the time. It is miraculous. I even have a superstition that has grown on me as a result of invisible hands coming all the time - namely, that if you do follow your bliss you put yourself on a kind of track that has been there all the while, waiting for you, and the life that you ought to be living is the one you are living. When you can see that, you begin to meet people who are in your field of bliss, and they open doors to you. I say, follow your bliss and don't be afraid, and doors will open where you didn't know they were going to be.”

Do what you enjoy and the doors will open for you. If you are doing what you truly enjoy then your ability to maintain focus will be effortless. This feeling of effortlessness is actually a good sign that you are doing what you are meant to be doing. Pay attention to this feeling. Those things upon which you can focus effortlessly (and are not addictive or self destructive) are your natural talents. I repeat: pay attention to these things, pursue them and cultivate them as best you can. If you follow your bliss I believe you will find that your ability to focus in general will improve. As such, your ability to focus on other things (even those that are not your bliss) will also benefit.

These six suggestions:

1.      Maintain Good Health

2      Take Advantage of the Most Creatively Productive Time of Day.

3      Exercise Your Ability to Focus

4      Create a Distraction Free Environment

5      Maintain Healthy Boundaries with Other People

6      Follow Your Bliss will each help you to cultivate and maintain a strong focus.

As I said in the beginning of this chapter, cultivating the ability to focus is the first step towards cultivating a better memory. By definition, when you have strengthened your ability to focus you will find that your ability to absorb information will improve because you will be better able to pay attention to information and take it in accurately. In Chapter 2 we will move from focus to memory and discuss 21 unique memory strengthening exercises which will sharpen your ability to retain and access the information you have already absorbed.

CHAPTER 2: 21 INDIVIDUAL MEMORY IMPROVEMENT EXERCISES

“Your memory is a monster, you forget – it doesn’t. It simply files things away. It keeps things for you, or hides things from you – and summons them to your recall with a will of its own. You think you have a memory, but it has you!” –John Irving

When your ability to focus has been sufficiently cultivated you will begin to take in more information and do so more accurately. At this point your priority will shift to maintaining your access to the information you have taken in. At this point we are talking about memory.

In Chapter One we discussed the importance of Focus and how it can be maintained and strengthened. Those methods (with the exception of “Exercising Focus”) centered mainly on ways to arrange or take advantage of environmental factors for optimal focus. In this chapter we will discuss specific exercises which when practiced will improve memory through neuroplasticity.

The term “neuroplasticity” describes the human brain’s ability to rewire itself and create new neural pathways and synapses in reaction to environmental and personal changes. This is also the process by which the brain can heal itself from injury. In other words, the brain is not static but constantly changing. Moreover, the brain acts very much like a muscle in how it responds to stimuli. And like the muscles of the body, your brain becomes stronger in various ways according to the way it is stimulated.

We are all familiar with the sensation of trying to remember a specific piece of information that previously resided in our conscious mind but has since receded out of the conscious mind. We remember knowing the information and we know the information still exists somewhere but in the present moment it cannot be accessed. During these moments there is some internal mechanism at work whereby the brain is attempting to access this information. I often picture this process as a man sitting in an office receiving an assignment to retrieve information. The man takes this assignment and proceeds into a large storeroom filled with filing cabinets from floor to ceiling. In this room the man finds and retrieves the information and then returns to his desk. At his desk he inputs the information into the system. It is at that point that you remember the information you were trying to retrieve.

When you feel your brain working to search for a memory, that feeling is one of neuroplasticity at work. Be aware of this sensation and do not let it frustrate you. It is in these moments, when you are searching, that your memory is working and becoming stronger. It is in these moments that you are stimulating your brain to become better at remembering. These moments are for your brain like lifting weights are for the muscles in your arms or legs. These are the moments when that man in who retrieves the information learns to become faster and more efficient at his job.

Accordingly, the more you force your brain to retrieve information the better your brain will become at remembering because it will build those neural pathways through neuroplasticity. The following is a list of 21 different exercises you can perform on your own that will improve your memory through neuroplasticity:

1. Card Flipping

Take a deck of cards, shuffle it, and lay the cards face down on a table. Flip a card over, look at it and place it back on the table face down. Pick up another card, look at it and place it back face down. Keep doing this until you find a card with a number or face you have seen before. Try to locate that previous card. You may only have one card face up at a time. If you locate two cards with the same number or face stack them together and place them aside. Do this until the entire deck is placed to the side.

2. The Alphabet Game

Start with the letter A. Say “When I went on a picnic, I brought…” and come up with an item beginning with the letter A. Then proceed to the letter B but first say what you said for the letter A then the letter B. Proceed with this until the end of the alphabet. This is a fun game to play with other people where one person starts with A and the next person is B etc. Remember to repeat all the previous letters each time.

3. Simon

Simon is an electronic game that was popular in the 1980s. Various models are available for purchase on Amazon.com. The game lights up one of four colors in a particular pattern and you have to try to repeat that pattern. As you continue to identify the correct new pattern, the game becomes progressively more difficult.

4. Memorizing Lists

Write down a list of ten items on a piece of paper. Turn that paper over and try to write the exact same list on the back. Check if you are correct. If not, reread the original list and try again until you can write the list in its entirety.

5. Learning to Play a Piece of Music

Learning a particular piece of music can be an effortless (in the follow your bliss sense) method of improving your memory if you are so inclined. Even if you are not so inclined, the effort expended to learn a piece of music on the piano or other musical instrument will work. A piano works well for this exercise because it does not require significant effort to actually play a note in the way other musical instruments like a guitar or clarinet do.

6. Draw a Picture from Memory

Look at a picture and then put it aside. Try to draw that picture from memory on another piece of paper. Notice what you got correct and what you got wrong. Keep doing this until you have a replica (or as close as you can get depending on your ability) of the original.

7. Learn a Foreign Language

Learning a foreign language requires lots of memorization. This is especially true at first when you must learn enough vocabulary to begin to form sentences.

8. Learn Chess Openings

A chess opening is a series of moves made in the beginning of a game of chess. There are hundreds (perhaps thousands) of known chess openings. Many can be easily found on the internet with a Google search. Try memorizing them and then using them in a game.

“Chess as a sport requires a lot of mental stamina and this is what makes it different from a physical sport. Chess players have a unique ability of taking in a lot of information and remembering relevant bits. So, memory and mental stamina are the key attributes.” - Viswanathan Anand

9. Memorize Poetry

Read “The Love Song of J. Alfred Prufrock” and work on memorizing it line by line until you can recite the poem in its entirety. If poetry is not your thing, learn the lyrics to your favorite song and sing from memory.

10. Memorize Phone Numbers and the People to Whom They Belong

List ten of your friends or family members and their phone numbers on a piece of paper. Repeat them over and over until you can say them from memory. This is a skill that has fallen out of use since the advent of phones capable of storing phone numbers. Do this one for nostalgia’s sake.

11. Write Down Your Dreams When You Wake Up

Keep a notebook by your bed and write down your dreams as soon as you wake up. If you wait even a few minutes your memory of the dream will evaporate, usually never to return. If you write the events of your dream down on paper the memory will imprint itself in your brain and remain. The more you do this the easier you will find it will be to remember your dreams going forward.

12. Learn a Set of Directions without GPS

I have found that ever since I started using GPS when I drive it has become more difficult to remember directions on my own. Furthermore, my sense of direction has atrophied. As such, if you normally use GPS, try not using it as an exercise to strengthen your memory. You can always turn it back on if you find yourself hopelessly lost.

13. Take Something Apart and Put It Back Together

Find a toy or a mechanical device that no one is currently using and take it apart. Pay special attention to how each piece fits together while you are doing this. Then try to reconstruct it based on your memory. You might want to make a video of yourself taking the item apart so you can reference it later. Obviously, take common sense precautions. Be careful of sharp edges and if the device you are dismantling is electronic make sure it is unplugged or the batteries are removed before you take it apart. Studies have shown that electrical shocks can cause memory loss and that would make the activity counterproductive.

14. Navigate a Room in the Dark

Examine a room with the lights on. Try to memorize where each piece of furniture and wall is located. Then turn off all the lights in a room or put on a blind fold and try to move around the room. Try to remember and visualize the layout of the room while you are doing this.

15. Learn to Spell Complicated Words

Look up a really long word and memorize the spelling. If you are looking for a challenge, the German language is full of extremely long and complicated words. For example, the word rindfleischetikettierungsüberwachungsaufgabenübertragungsgesetz is 63 letters long and means “the law for the delegation of monitoring beef labeling.” Do not forget the umlauts.

16. Memorize the Digits of Pi

This is a classic memorization activity. According to Wikipedia a Japanese engineer named Akira Haraguchi holds the record for reciting Pi to the 100,000th digit. The digits of Pi can be easily found with a Google search on the internet.

17. Memorize Passages in a Holy Book

Muslims are known for memorizing passages of the Koran but any holy book will suffice for this exercise. If you are religiously inclined this activity can double as an act of devotion which will help motivate you to perform this exercise. The lineage sections in the book of Genesis might be a good selection for this exercise.

18. Memorize Solutions to the Rubik’s Cube

The Rubik’s cube is solved by recognizing patters of colors and then associating those patterns with memorized solutions. Learning these solutions can be a fun way to strengthen your memory that does not feel like effort.

19. Write Down a Four Digit Number, Wait Five Minutes, Then try to Recall

Write down a four digit number and then set a timer for five minutes. During that time period try not to think of the number. After five minutes try to recall the four digit number. If you get the number wrong try memorizing it again and then repeat the process until you get it right.

20. Memorize Your Family Tree

Who can remember the names of all your second cousins twice removed? You can, if you make the effort.

21. Memorize This List

Memorize this list of 21 memory improvement exercises.

Make an effort to do one or more of these exercises every day. Switch them up as well. Each one will tweak your individual neuroplasticity in different ways to strengthen the memory muscle that resides in your brain.

You can perform each of these exercises on your own. But the group dynamic has unique qualities which can stimulate your brain in different ways in order to aid in the development of a strong memory. In the next chapter we will explore these unique qualities and how interacting with others can improve your memory.

CHAPTER 3: THE GROUP DYNAMIC AND MEMORY

“The fatal misconception behind brainstorming is that there is a particular script we should all follow in group interactions.... When the composition of the group is right—enough people with different perspectives running into one another in unpredictable ways—the group dynamic will take care of itself. All these errant discussions add up. In fact, they may even be the most essential part of the creative process. Although such conversations will occasionally be unpleasant—not everyone is always in the mood for small talk or criticism—that doesn’t mean that they can be avoided. The most creative spaces are those which hurl us together. It is the human friction that makes the sparks.” - Jonah Lehrer

In the previous chapter we looked at exercises that can be (for the most part) performed by an individual to strengthen his or her memory. In this chapter we will look at the group dynamic as it relates to memory and group exercises that can be performed.

Studies have also shown that studying in groups both inside and outside a classroom setting is beneficial to the learning process. There are many qualities about the interaction between multiple people within a group dynamic that stimulates the brain in ways that it is not stimulated under solitary conditions. Studies have also shown that only ten minutes of social interaction between people trying to learn the same material can have a positive effect on memory.

Motivation

Improving memory requires effort. As such anything that encourages a sustained effort will be beneficial to the process of improving memory. This is one advantage of the group dynamic in terms of memory as the presence of other people tends to encourage a sustained effort. The reason for this effect is that groups foster both competition and loyalty which each serve to motivate the individual members of the group.

Being in the company of other people can stimulate competition as group members try to outperform each other. This type of competition can be a strong motivation to retain memory. But also, the simple fact that another person is working with you to remember something can inspire loyalty. This loyalty can in turn provide the motivation to persist in the activity and not give up because you do not want to let the other members of the group down.

Other Benefits

In addition to improving memory the group dynamic has also been shown to have other positive effects on the learning process in general. In groups members are less apt to procrastinate and put off studying than they would otherwise be studying alone. Because groups are socially interactive they encourage the verbalization of ideas which is an effective means of memorizing information. Study groups also encourage the members of the group to better organize their notes in order to better communicate to the other members in the group. Another side benefit to a group is the multitude of perspectives on information which may impart a deeper understanding of the material being studied.

As a side note, studies have also shown that sexually active people over 58 have better memories. Although this is an ancillary effect (because people probably do not have sex for the specific purpose of improving memory) it does serve to illustrate that connection with other people has a positive impact on the memory of an individual.

Ten Group Exercises to Strengthen Memory

The point of this chapter is to illustrate that the group dynamic stimulates the brain and sharpens memory differently than an individual working on his or her own. Both the individual and the group dynamics are effective and to fully optimize the process of neuroplasticity both dynamics should be taken advantage of. As such, to compliment the list of individual exercises from the last chapter I have compiled a list of ten group exercises. They are as follows:

1. The Alphabet Game

Start with the letter A. Say “When I went on a picnic I brought…” and come up with an item beginning with the letter A. Then proceed to the letter B but first say what you said for the letter A then the letter B. Proceed in this fashion until the end of the alphabet. This is a fun game to play with other people where one person starts with A and the next person is B etc. Remember to repeat all the previous letters each time.

2. Simon Says

Pick one person to be Simon. Have him or her stand before the group. Simon will then instruct the group to perform a series of motions saying “Simon says” before each instruction. Periodically Simon will not say “Simon says” before an instruction. Anyone in the group who obeys Simon’s instructions when he does not say “Simon says” is out. Continue until there is only one person left. This person is the winner.

3. The Game of Memory

This is similar to the card flipping exercise described in Chapter Two but is played with multiple people. Like the card flipping game one person will flip a card and leave it face up so the group can see it. The person will then turn over another card. If it matches the first card the player keeps the match and goes again. If the second card does not match the first card both cards are placed face down and the next player takes a turn. Continue playing until all the matches have been discovered. The player with the most matches wins.

4. Retelling Jokes and Stories

Make an audio recording of one person telling a joke or story from memory to the group. Then have another member of the group try to retell the same joke or story. Replay the original and see what parts were missing or what was told differently by the second person. Listen to the original again and have another member of the group try to retell the same story or joke.

5. Speech Giving

Prepare a speech on a topic of your choosing and rehearse it several times on your own. Then give the speech to a group of people without using notes. Notice what parts of the speech you told differently than you did rehearsing it on your own. This is an excellent exercise to improve memory in a group setting. If you find this exercise interesting I highly recommend joining public speaking groups like Toastmasters.

6. Reciting Poetry

Memorize a poem and recite it before a group of people. Again, the group dynamic will provide the motivation and the energy to make the effort more interesting.

7. Discuss Sports Statistics

If you are interested in sports, form a group of like minded people. Memorize the statistics of a particular team and discuss what you have memorized with the group.

8. Spelling Bees

This is a group exercise involving memory and competition. For an extra challenge try memorizing and spelling German words.

9. The Six Degrees of Kevin Bacon

Name an actor or actress and then in a group setting try to relate that actor or actress back to Kevin Bacon using other actors or actresses within six degrees or less. For example, the actor Harrison Ford was in “Presumed Innocent” with Bo Rucker. Bo Rucker was in “Forty Deuce” with Kevin Bacon. Use the website www.oracleofbacon.com to assist you if you get stuck.

10. Card Counting

This is a gambling technique used when playing Blackjack whereby you mentally keep track of the cards already played in order to determine the probability of whether a dealer’s or fellow player’s hand will beat your own.

As mentioned earlier the development of a good memory requires effort and the group dynamic can serve to improve the likelihood of a sustained effort. The group dynamic also stimulates your mind in a way that activity alone will not. Performing exercises in both settings however are useful for the development of memory.

The exercises described in Chapter Two and Three require time and effort for them to take effect. There are, however, some tricks to remembering facts that do not require as much time or effort. We will look at some of these tricks and hacks in the next chapter.

CHAPTER 4: MEMORY TRICKS AND HACKS

“One trick, known as the journey method or 'memory palace,' is to conjure up a familiar space in the mind's eye, and then populate it with images of whatever it is you want to remember.” - Joshua Foer

Memory strengthening exercises in both the individual and group setting work to improve memory over the long term. But what if you have a test tomorrow and do not have the time to invest in improving your memory by exercising it? The following memory tricks and hacks might prove helpful.

Say What You Are Trying to Memorize Out Loud

Silently reading information uses specific neural pathways. When you read the information out loud you employ different neural pathways. Studies have shown there is a separate “memory link” at work when speaking out loud. As such, reading information out loud that you want to memorize will more quickly and effectively encode the information into your memory.

Teach What You are Trying to Memorize to Someone Else

When you teach something to someone else, even if you have not fully mastered the subject you tend to learn the material in a different way. This is true because you will anticipate your student’s reaction to the information you are conveying. You will ask yourself the questions you think your student will ask and by doing so, you will encode the information not only in a different manner but also more quickly and deeply in your own mind.

“To teach is to learn twice.” - Joseph Joubert

Create Mental Associations

The mind calls information into consciousness through association. Words, pictures and ideas are linked together in various ways such that one idea will give rise to recalling another idea. The ability to recognize the inter-relationships between words, pictures and ideas is key to the process of memory. As such, when you actively create an association between two ideas you will find it easier to remember them. For example, you might tie a string around your finger to remind yourself to buy a carton of milk at the grocery store on your way home from work. When you do this you are actively creating an association between the string and the task you want to remember. This association in theory will then be triggered every time you look at the string.

Mnemonic Devices

Mnemonic devices (generically speaking) can be any tactic used to remember information. This whole chapter is technically a list of mnemonic devices. In common parlance we use the term to describe simple, common tricks used for memory. We have all probably used mnemonic devices of this sort at various times in our lives to help remember information for tests (for example). The effectiveness of these techniques has been demonstrated in studies. Here are three common mnemonic devices.

1. Singing – Probably every child learns the alphabet by singing it. You can create a song out of the information you are trying to memorize.

2. String Together The First Letters – Similarly, every child probably learned the order of the colors of the rainbow with the mnemonic ROY G BIV created from the first letters of the words Red, Orange, Yellow, Green, Blue, Indigo, and Violet. Use this mnemonic device to remember any series of words or concepts.

3. Make A Sentence – If you are trying to memorize the spelling of a word, create a sentence out of the letters in the word. For example, the word COLOR could be made into the sentence Cats Order Lots Of Rice. Obviously you would use this technique to remember more complicated words but you get the idea.

Conceptualize With Mind Maps and Pictures

Conceptualization of ideas through mind maps has been shown to be an effective tool to enhance memory. A “Mind Map” is a picture employed to organize information and explain how all the different information relates to each other. Often mind maps take the form of a “hub and spoke” image whereby the hub is a specific idea with a circle drawn around it and the spokes are depicted by lines emanating from the hub with related ideas inscribed upon them. For example, the word in a hub might say “WATER” and one spoke might read “ONE PART HYDROGEN” and another spoke might read “TWO PARTS OXYGEN.” This diagram would conceptualize ingredients for water and how they come together to form water. The spokes can be further subdivided into subcategories as well. In addition to mind maps any conceptualization of an idea through picture form could serve to enhance your memory and understanding of a concept.

Remember Tasks Easier With A “To Do” List and Set Reminders on Your Device

Have you ever travelled all the way to the grocery store only to discover that you cannot remember what you wanted to buy once you got there? Or perhaps you arrived at the grocery store to buy five items but only remembered three of them. This may seem obvious but actually writing out a “To Do List” is an easy way to remember all tasks you wanted to perform. This is especially true for the tasks that do not come effortlessly to you. What you are actually doing is relinquishing your memory (and will) to the list. Allow the list to tell you what to do and check off the tasks as you complete them. This technique works well for getting done what you do not necessarily want to get done but know you must get done. I have found that writing a list of tasks to perform serves to “free me up” a little if there is part of me that does not want to perform a task and keeps stopping me through procrastination or self-sabotage. This technique works well as a source of motivation especially at first but then loses its power as time progresses. It is good to be aware of this so you can switch to a different technique at that point in time.

There are many different reminder apps you can download on your handheld device or smartphone. All of these serve to remember for you and are also useful hacks. Here is a list of ten of them:

1.      Lists To-do ($.99)

2.      Do! (free)

3.      Errands To-Do List (free)

4.      Wunderlist: To-Do List & Tasks (free)

5.      Clear – Tasks Reminders To Do Lists ($4.99)

6.      Any.do – To-do list & Task Manager (free)

7.      Swipes – To do list & Task Manager (free)

8.      Paperless Lite: Lists + Checklists (free)

9.      CARROT To-Do – Talking Task List ($2.99)

10.      Awesome Lists – To do + Lists for iPhone (free)

Do One Task at a Time

Studies have shown that it takes eight seconds to fully incorporate a piece of information to memory. As such if there is something you want to remember, focus on that thing for eight seconds without performing another task at the same time. Dividing your attention between multiple tasks (aka “multi-tasking”) actually makes it less likely that you will remember any one thing involved in those tasks.

Maintaining Good Health

As we discussed in Chapter One, maintaining good health is helpful to cultivate the focus needed to take in information but maintaining good health is also helpful for maintaining and recalling information. Maintaining good health involves eating well, staying hydrated, getting adequate sleep and regular moderate exercise.

The maintenance of good health as it relates to memory should also include keeping your brain sharp. Reading, writing, playing mental games such as crossword puzzles and Sudoku can all help in this regard. The website www.lumosity.com is a great resource to this end. It provides games designed by neuroscientists for the purpose of strengthening memory and focus.

Maintain Good Emotional Health

Emotional health involves socializing and interacting with other like minded and positive people. This can be accomplished by joining social organizations like Toastmasters or the Rotary Club for example. Be sure that the people you associate with are positive and supportive of you. Negative people create negative environments that can lead to depression and a dulled memory. As mentioned in Chapter One maintaining healthy boundaries with negative people is necessary for the maintenance of emotional health.

Take Advantage of the Most Creatively Productive Time of Day

Also mentioned in Chapter One, the most mentally productive time of the day is during the two hours after you become fully awake. As such, it is extremely important to make the best use of this time for creative work and tasks that require most of your mental attention. In other words, the two hours after you become fully awake is the time when you will find it most easy to achieve and maintain focus. Accordingly, this period of time is the best time of day for the function of memory. If you are taking a test, giving a speech or performing some other task that requires sharp focus and memory, try to schedule your sleep so that the task takes place during the two hours after you become fully awake.

These memory hacks may work in a pinch but keep in mind a strong memory requires constant exercise of the muscle that is your brain. In addition to exercise, the brain requires proper nutrition for optimal performance. In the next chapter we will look at foods that help to maintain a healthy brain and strong memory.

CHAPTER 5: FOODS THAT BOOST MEMORY

“Most of us have fond memories of food from our childhood. Whether it was our mom's homemade lasagna or a memorable chocolate birthday cake, food has a way of transporting us back to the past.” - Homaro Cantu

There are many foods that have been demonstrated to have a positive effect on memory. These foods typically contain vitamin C, vitamin E, omega-3 fatty acids or folate which are all chemicals known to have healthful effects on the brain. In this chapter we will discuss what foods to eat in order to boost your memory. We will then discuss three diet practices shown to be beneficial to developing strong memory function. Finally, we will also look at what foods to avoid because they have been shown to have a harmful effect on memory.

What to Eat

Oil - Studies have shown the consumption of foods rich in the antioxidant vitamin E including vegetable oil-based salad dressings have a positive effect on memory. It is not clear why this is true, however, there is thought that vitamin E in some way protects neurons in the brain from deteriorating.

Fish - Most fish but particularly mackerel, tuna and salmon contain omega-3 fatty acids which scientists believe to be important for the normal functioning of neurons.

Dark Green Leafy Vegetables - Spinach, kale, collard greens and broccoli are also sources of vitamin E and folate which is also thought to protect brain function.

Avocado - Avocado is also a good source of the antioxidant vitamin E and vitamin C the consumption of which are thought to be associated with decreasing the risk of Alzheimer’s disease.

Sunflower Seeds - Sunflower seeds, are also good sources of vitamin E.

Nuts – Most nuts including peanuts and peanut butter are healthy sources of fats and vitamin E.

Berries - Blueberries and strawberries may help slow down age-related cognitive decline by ridding the body of toxic proteins associated with memory loss associated with age.

Water – As previously mentioned proper hydration is important to brain health. Research has shown that both focus and memory are negatively impacted by insufficient water intake.

Diet Practices Shown to Improve Memory

Intermittent Fasting – Intermittent fasting is something we do as humans on a daily basis. Every night you go to bed and sleep for anywhere from six to twelve hours, depending on your personal preference, and unless you have a sleepwalking condition, you’re not eating during that time. Therefore, you are fasting.

Now, intermittent fasting that you do consciously is a little different. This involves not eating for a few hours during the day or not eating for an entire day.

Intermittent fasting is not a diet. You don’t have to change what you’re eating, but change when you’re eating. It’s a pattern of eating, really. So why is it worth your time to change when you eat? Short term fasting induces a process called “autophagy” whereby brain cells recycle waste material and repair themselves. Fasting also has been shown to increase levels of BDNF or Brain-Derived Neurotrophic Factor which is a protein interacting with neurons in the portions of the brain which regulate memory. It also protects existing neurons while encouraging the growth of new ones.

Ketogenic Diet – This is a diet high in fat, low in carbohydrates with some protein designed to make the body burn fat rather than carbohydrates. Under normal conditions, the body converts carbohydrate to glucose because the Ketogenic diet restricts carbohydrate intake the liver will start to convert fat into ketone instead. Elevated levels of ketone in the blood stream are associated with improved memory and brain function. Look at adding the intro chapters from my two books here.

The following is a sample 7 day meal plan taken from “The Keto Diet” by J.B. Espin.

The Mediterranean Diet - The Mediterranean diet typically contains whole grains, fruit, vegetables, nuts, seeds, olive oil, and moderate amounts of wine. Studies have shown that this diet may be linked to lower risk of Alzheimer’s disease. This type of diet may also reduce inflammation, oxidative stress, and other factors which may have a role in increasing the risk of brain and heart diseases.

The following is a sample Mediterranean diet for breakfast, lunch and dinner taken from an article published by Harvard Health Publications.

Breakfast:

Whole-grain muesli with fresh berries and almonds OR

6 oz. Greek yogurt topped with blueberries

Lunch:

Greek salad with grilled chicken OR

Whole-grain pita with 2 tbsp. hummus and tomatoes

Dinner:

Roasted salmon with tomato-olive tapenade, sautéed spinach with pine nuts and raisins, poached pears OR

Broiled chicken with garlic and lemon and asparagus

As you can see, this diet contains whole, unprocessed and unrefined ingredients. The protein in this diet consists mostly of fish with less emphasis on poultry or beef. Olive oil features prominently in the Mediterranean diet as well. In addition to positive effects on memory, the Mediterranean diet has also been demonstrated to lower the risk of dying from cancer, cardiovascular disease as well as lowering the risk of developing Parkinson’s or Alzheimer’s diseases.

For further information on diets to help with your memory as well as to lead a healthier lifestyle, take a look in the “Recommended Books” Chapter at the end of this eBook.

What to Avoid Eating

Sugar – High blood sugar levels have been linked to memory loss and a condition known as “brain fog.” Sugar also has an actual addictive quality leading to overconsumption which tends to make its negative effect on the brain and memory more pronounced.

Processed Foods – Processed foods have also been linked to memory loss and Alzheimer’s disease. This is true because chemically processed foods are high in sugar content which has been shown to negatively affect memory. They also include artificial chemicals not existing in nature many of which have been shown to have a negative impact on brain function.

Saturated Fats and Trans Fats - Studies have shown that there is a connection between the consumption of saturated fats and trans fats found in red meat and weaker memories. Maintaining good levels of cholesterol, blood sugar and blood pressure have also been shown to be associated with sharper memories.

Smoking – Studies have linked memory loss to smoking tobacco in addition to the numerous other negative impacts on health. The negative effect on brain function is thought to be related to the thinning of the brain’s cortex observed in smokers. A thin cortex has been associated with mental decline.

Excessive Alcohol – There is some evidence to suggest a connection between moderate alcohol consumption and good brain health. However, excessive alcohol consumption is linked with dementia.

As you can see diet is closely related to brain function and a strong memory. Certain foods like olive oil, fish, whole grains and dark green leafy vegetables can help boost the function of memory. By contrast certain foods like sugar, processed food, saturated fats, tobacco and excessive alcohol can have a negative impact on memory. The brain is a very complicated organ and this book merely scratches the surface on what there is to know about diet and brain function. Indeed there is much that is not fully understood regarding the mechanisms that make a food healthy or unhealthy to the brain. There are a lot of studies showing a correlation between foods and brain health but understanding the exact cause for many of these correlations is still a mystery and will be for some time to come.

CONCLUSION

“One of the things that I share with Bryan Becket is this hole in my childhood memory. There's about five years of my life that's virtually gone. I've thought about it a lot, and I've come to the conclusion that it might be for my own protection that those memories are gone, and maybe I don't want to dredge up those things.” - Tim Daly

The human brain and the function of memory is a mysterious and almost magical thing to think about. We all know what memory is but to truly describe the experience of memory can be very difficult. In many ways the function of the brain seems instantaneous. I want to move my arm and it moves for example. I do not directly experience the mechanism of my will to move my arm activating the various portions of my brain involved with sending a message to the muscles in my arm to flex or contract causing my arm to move. I merely think about moving my arm and it happens. It actually happens more immediately then that. To me and my experience I simply move my arm and that is that. But of course we intuit that more is going on under the surface and behind the scenes.

As with the example of moving my arm the process of memory can be even more elusive. I see a person and know I have heard their name before but I just cannot place it. I wrack my brain trying to remember this person’s name. After some period of time the name comes to me. That name was filed away somewhere in my brain and through some internal process that information was retrieved. But what exactly is going on in the retrieval process? Perhaps there is a man sitting at a desk inside my brain waiting for an assignment. Perhaps he does have to make his way from one room to another and find the correct filing cabinet and retrieve the information and return to his desk and plug the information into the system. Perhaps all this rigmarole is what accounts for the time lapse between the time I think about wanting the information and the time it is finally revealed to me. The entire process is a mystery.

What is known, however, is that a person’s memory is malleable. It can be shaped and changed by exercising it like a muscle. There are actions we can take to affect our focus and memory despite not knowing how it actually functions on a material level. In other words we do not know how to fully comprehend the bull down to its molecular level in order to ride it. We just need to sit on top of the bull. It is a strange place to be if you think about it but that is the place where we exist. It is best just to accept this predicament and move forward I suppose. What else can we do?

So here we are at the end of this book. What have we accomplished?

In the first chapter of this book we discussed the concept of “focus” and how it can be cultivated by maintaining good physical health, how it can be exercised through meditation. We also discussed how you can make the most out of your ability to focus by taking advantage of the first two hours after you become fully awake to perform your most important tasks. We discussed creating an environment free of distractions and setting healthy boundaries with in order to focus better. We finally discussed how following your bliss can be an effortless way to cultivate and maintain focus.

In the second chapter we discussed memory itself and the concept of neuroplasticity whereby the brain can shape itself by reacting to stimuli and rewiring its neurons. We further discussed how you can take advantage of this process and exercise your brain by employing twenty one separate memory improving exercises.

In the third chapter we explored the group dynamic and how interacting with other people can be a different and effective way of exercising your brain to improve memory. We discussed how the group dynamic can motivate an individual to improve his or her memory through competition and loyalty to the group and how this motivation serves to maintain a sustained long term effort to exercise the brain and improve memory. In addition to motivation, the group dynamic has other beneficial effects on memory including socialization, verbalization, better organization and offering different perspectives on the information being committed to memory. Finally we looked at ten different exercises that can be used in a group setting to improve memory.

In the fourth chapter we looked at various memory tricks and hacks that can be used to retain information in the short term. We again discussed the benefits of verbalizing information and teaching the material you are trying to memorize to someone else. We looked at creating mental associations and the use of mnemonic devices. We talked about conceptualization of information through the use of mind maps, the use of “To Do” lists and reminder apps. We discussed the benefit of only performing one task at a time to improve focus and memory. And finally we touched on the benefits of maintaining good physical health as it relates to memory.

In the fifth chapter we discuss food and its impact on memory. We discussed food helpful to memory including olive oil, fish, dark green leafy vegetables, avocado, sunflower seeds, nuts, berries and proper hydration. We discussed the benefits to memory from eating the Mediterranean diet, Intermittent Fasting and the Ketogenic diet. Finally, we looked at foods you should avoid because they negatively impact brain health and memory such as sugar, processed foods, saturated fats, trans fats, smoking and excessive alcohol consumption.

All this information serves to better help you “ride the bull” as it were. All things in life are this way. We understand them to a point and then use them as best we can but if we scratch the surface even a little we discover that our knowledge only gives us understanding to a point. But that is okay. That is what we have to work with and we shall make the best use of it that we can.

This is our lot in existence. We possess this wonderful, amazing inexplicable, indescribable biological computer. We possess it in the sense that we inhabit it or our consciousness resides in it somehow. Even that part of it we do not understand. We can affect it and shape it through the techniques described in this book. But we will never understand it; not anytime soon anyway. We are left in this position like a child holding something in his or her hands that he or she can never explain and never fully appreciate. And do our best with it all the while wondering if we truly deserve it and fearing that someone will take it away from us.

At a certain point we must all take a leap of faith. We must accept the fact that we possess “it” even though we do not fully understand “it.” From here we must do the best with “it” that we can given our limited capabilities. It is quite a thing really, to be given this opportunity out of the blue. To have this pearl of great price in our possession totally without earning it with the ability to shape it as we would is incredible if you think about it.

But most of the time we do not think about it and maybe it is just as well. We all have to make our way in this world the same way our ancestors did since time immemorial. We cannot very well make our way in the world constantly pondering these mysteries. I do not suspect our ancestors spent much time on these matters. They had more important things to do like survive. No, these things remain in the background and that is probably their proper place.

Perhaps someday the answers to these questions will be revealed to us. Perhaps it will all be made clear and we shall exclaim, “Of course that’s what it was. It is so obvious to me now!” Perhaps that will happen and perhaps it will not. And will it all be made better if that did occur? I do not know the answer. And maybe in some strange way it is the not knowing of the answer that makes life worth living. Perhaps…

Regardless, this is where we find ourselves and this is the predicament in which we must live our lives for better or for worse. In a way all this unknowing makes it interesting.

And that concludes the end of this book. I wish you good luck on your journey to a better, stronger and healthier memory. I hope you have found this brief exploration of the memory and my waxing philosophic helpful and informative. If you use the information contained in this book to improve your memory, I assure you that you will definitely see a hugely positive result.

“If in the twilight of memory we should meet once more, we shall speak again together and you shall sing to me a deeper song.” - Khalil Gibran

THANK YOU

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CHECK OUT MY OTHER BOOKS

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Choose Happiness

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REFERENCE BOOKS

Below you will find two books that I recommend. Simply click on the links below to check them out.

5 Intermittent Fasting Methods

Which One is Right For You?

5 Intermittent Fasting Methods : Which One is Right For You?

The Keto Diet

Everything You Need To Know

The Keto Diet : Everything You Need To Know

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Table of Contents

Introduction

Chapter 1: How to Focus and Stay Focused

Maintain Good Health

Take Advantage of the Most Creatively Productive Time of Day

Exercise Your Ability to Focus

Create a Distraction Free Environment

Maintain Healthy Boundaries with Other People

Life is Short – Follow Your Bliss

Chapter 2: 21 Individual Memory Improvement Exercises

Chapter 3: The Group Dynamic and Memory

Chapter 4: Memory Tricks and Hacks

Chapter 5: Foods That Boost Memory

Diet Practices Shown to Improve Memory

Conclusion

Thank you

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Reference Books

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