18 tips to keep a good memory
Get excited
To keep your memory alive, there's nothing like reading about areas that interest us or listening to people talk about a subject that touches us (historians, psychologists, philosophers, etc.). Libraries, Internet, radio broadcasts, conferences, newspapers and magazines, multiply your sources of information… Take notes, even if you never read them again, they will help you fix the ideas that caught your attention.
Why it matters: Because it's easier to remember things in the areas we're passionate about. Once the facts, key figures and analyzes have been recorded, they will fuel your exchanges with other enthusiasts.
Have fun
Whatever you do, "for your memory", do it with pleasure. If they are computer games or exercise books, they will only be useful if you have a gamer or competitive spirit.
Why it's important: If you exercise your memory as a job, out of obligation, without finding any playful interest in it or the desire to surpass yourself, you will experience difficulties and feel unnecessarily unsuccessful. Because we hang on well only with what interests us.
Use new technologies
Beyond the sites and blogs you may already frequent, consider the possibilities of taking courses through the Internet, often free and over several days. The moocs (Massive Open Online Course), that's their name, allow you to deepen your knowledge of English, law, history or art, and there is something for all levels. All you have to do is choose your theme (my-mooc.com/fr/moocs).
Why it's important: in addition to the fact that you will enrich your general knowledge, it will allow you to stimulate your mind and learn things by taking advantage of exchanges between students in the same virtual class.
Vary the activities
Have several strings to your bow and play them! A manual and creative activity (coloring, collages, decoration…), a physical activity that requires coordination (brisk walking, cycling, dancing…) and an intellectual activity (reading, writing, board games…).
Why it's important: because by switching from one register to another, you stimulate your brain and therefore your memory.
Cultivate social and emotional relationships
Have several circles (family, associations, sports…) that force you to question yourself and constantly adapt to different interests and ages.
Why it matters: Because the enemy of memory is loneliness and associated passive activities, such as television, which offer little stimulation.
Don't confuse memory with attention.
Untraceable keys, misplaced parking ticket, lost prescription, don't panic, it happens to everyone and has nothing to do with memory decline. Try to raise awareness of each of these little gestures, by mentally repeating: “I put my keys here”, “my prescription is in this file”…
Why it's important: Making an effort to pay attention is a memory exercise in itself, because it saves you from resorting to subterfuges such as routine and habit (always putting things in the same place, doing the same gestures) , which deplete your neural connections.
Oxygenate your brain
By practicing regular physical activity, at least 30 minutes of walking every day, if possible in a park or in nature.
Why it's important: because it's good for morale, allows you to refocus and facilitate concentration.
Memorize what is useful
Make the effort to remember in priority what can really get you out of embarrassing situations: 3 phone numbers of loved ones (in case you run out of battery with your laptop), your most useful secret codes and... the first names of the people you are introduced to, who will appreciate your remembering them.
Why it's important: By limiting yourself to the useful, you use your memory intelligently. Memory experts agree that it's not a muscle to work on like abs. There is no point in cluttering it up with useless “by heart”.
Initiate exchanges
Watching films, reading, listening to lectures, all these activities are even more stimulating if you talk about them with others, comment and exchange your points of view. Launch initiatives: picnic, aperitif-debate to extend and enrich your outings.
Why it's important: by having to comment, argue, you will draw on your memory to remember the details of a novel, the name and filmography of an actor... Without verbal exchanges, the memory frays and we ends up forgetting the most… unforgettable novel.
Make the effort to remember
Ingredients for a recipe, shopping list, seat on the train, all those paper or electronic reminders that you are frantically looking for (cursing yourself for not knowing where they are), in reality you could do without them, by putting them in memory, precisely.
Why it matters: Self-confidence plays a big role in memory. Small daily victories, like remembering the three calls to make in the morning, or the three or four products you need to buy, build confidence and, in a virtuous circle, strengthen memory.
change path
Breaking habits to force the brain to stay alert is a real challenge for memory. How? By varying the route of your usual journeys or by changing places at the table and even at your Pilates class.
Why it's important: because if you never change your habits, the brain ends up sleeping and the memory atrophying.
Concentrate
Do the following exercise: at least once a day, to start, select a common activity (brushing your teeth, solving a problem, listening to someone, etc.) and do it in full awareness, entirely absorbed by your gestures , your sensations, your emotions… By trying not to be distracted by your phone.
Why it's important: To remember a book, a film or a point of view, you have to make an effort to concentrate and even “digest” the information. Mentally review the images or ideas you want to retain after closing your book or watching a movie.
Meditate
Take up meditation: this “art of not pursuing a goal” optimizes the potential of your brain, provided you practice it every day. Meditating is the opposite of "retaining", since you are asked to "let the images or ideas pass", "not to catch them".
Why it matters: Researchers have proven that, among other positive effects, meditating regularly improves attention, memory and limits the effects of aging on the brain. You can get started for free with the Petitbambou.com app.
Get enough sleep
Even if sleeping well cannot be decreed, keep in mind that a bad night does not facilitate memory, just like stressful situations. So don't expect too much of yourself when you feel tired or anxious. A little rest and you will regain your memory.
Why it matters: Restful sleep is necessary for nighttime brain activity, which allows neurons to organize and classify information received during the day. It is during sleep that we consolidate memories and assimilate knowledge.
Reduce technological demands
Only read your emails and messages at fixed times. Leave your phone on when doing certain activities.
Why it's important: so that you don't get constantly scattered and tossed from one information site to one message or solicitation, like a leaf in the wind. Which sometimes gives the impression of losing your mind.
play together
Board or card games, including bridge, too often perceived as elitist, are more effective than memorization exercises. They allow you to have a good time with friends or family. Moreover, the grandchildren want more.
Why it matters: By forcing you to focus on the game, to think quickly, to adopt a strategy, they maintain your memory. In addition, laughing or sharing a good time with your loved ones plays a significant role in brain agility.
Balance your diet
Focus on fresh fruits and vegetables, fatty fish, slow sugars, nuts, limiting salt, sugar and cooked fats.
Why it's important: because you will limit vascular risks, while providing the nutrients necessary for the proper functioning of your brain.
Fill up on antioxidant minerals
Think of iron, essential for transporting oxygen to the brain – you will find it in large quantities in organ meats or red meat. Or even zinc, present in seafood (especially oysters) and dried fruits (almonds, walnuts, raisins or dried apricots, etc.), which is involved in many brain functions.
Why it matters: It's the key to stopping brain aging.
2 fun exercises to assess (and exercise) your memory
You must do each of these tests taking no more than 3 minutes to memorize. Use a stopwatch so you don't constantly check how much time you have left. Then take your time to transcribe.
Words in 3 minutes
Try to memorize these words in order and with the correct spelling.
VIOLIN
KNIGHT SUITCASE NECKLACE SNOWBALL
How to Remove Burn Marks on Wood #Topbuzz https://t.co/cScQFznHFV
— Carlos Osegueda Fri May 24 07:59:34 +0000 2019
ORCHESTRA
HERRING
CASE
WINDOW
TABLE
PENCIL
STAMP
RAINBOW
RUG
SIN
BABY
MASK
PINK
BELL TOWER
GINGER
WRINKLED
BALL
PHOTO
ELEPHANT
TROPHY
CORK
PLANET
MAGAZINE
GOLD
WATCH
Scoring: count 1 point per word in the right place in the list. Subtract 1 point per error (missing word or word in the wrong place). If you reversed two terms, deduct 2 points but, if the next word is correct, repeat the notation as if you had not made a mistake. The average score for students aged 10 to 14 is 9.5; but in general adults do a little better.
The numbers in 3 minutes
Try to memorize the following digits in order.
1
7
1
8
9
4
6
4
3
9
2
5
3
7
3
2
4
8
5
6
4
6
9
3
7
8
3
1
7
8
20
Scoring: Score 1 point for each correct digit and subtract one for each digit that is in the wrong place. If you reversed 2 digits, subtract 2 points, but, if the following digit is correct, repeat the notation as if you had not made a mistake. School children score 12 points on average but, as with words, adults should do slightly better.
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