Learning how to improve working memory in just 30 days is no small feat. If you introduce these methods to your daily routine, you will improve your memory and concentration in no time.
1. Cognitive Stimulation
Cognitive stimulation or cognitive stimulation therapy are mental exercises that stimulate and challenge the brain. Similar to learning new skills, challenging your brain allows it to keep growing and performing at a high level. Grey matter is the main beneficiary of this. Grey matter contains the majority of the brains neuronal cell bodies, making it an important part of the brain. According to research, grey matter increases when the brain is challenged. Often this challenge is brought by learning new or complex material. This material will vary from person to person, as “complex” is perceived differently. There are a number of apps aimed at achieving cognitive stimulation. Some apps include Lumosity, Brain Fitness Pro, Cognifit Brain Fitness and Fit Brains Trainer.
2. Improve Memory Through Proper Sleep
Sleeping allows our brain to function properly. Getting 7-9 hours of sleep each night helps your brain consolidate information into memories especially after learning something the night prior. In fact, sleep enables your brain to process new information effectively. Hence why no one should stay up all night studying prior to the big exam. The Sleep Foundation found that not getting enough sleep or simply not sleeping can lower your learning abilities by 30%-40%. That is massive. Another study found that Americans sleep less then six hours per night on average, and will likely be at the mid 5hr range by 2022. If you’re American, don’t be average and strive to sleep 7-9 hours per night ! Your memory will thank you with proper recollection.
Relaxation is all about reducing stress and becoming at ease. Stress is not only terrible for your health, but also terrible for your memory. If you are stressed during an event, you will have a harder time remembering details of that event later on. Thus, stress affects short term memory the most by inhibiting the ability to create them. Below are a few relaxation techniques to reduce the amount of stress in your life.
Breathing Exercises : Pursed lip breathing, belly breathing, and lions breath
Mindfulness : Focus on the present moment and block out any negativity that crosses your mind. This will not be easy and it takes a lot of practice but is worth the effort.
4. Exercise : 30 days to Improve Memory
Memory can be improved by performing cardio induced exercise. Lydia Cho, neuropsychologist at a Harvard-affiliated McLean Hospital, writes how improving blood flow and oxygen to the brain increases its energy. This can be achieved through cardio. Increasing your brains energy allows the brain to recall memories quicker and with more precision. Not only is cardio good for your overall physical health, but it also helps your memory !
Nutrition plays a pivotal role in your quest to improve your memory. There are certain foods that are linked to preserving memory. As well as foods that improve memory recall. According to Harvard, the Mediterranean diet has been linked to lower the rate of cognitive impairment. Foods that are in the Mediterranean diet include fish, fruit, vegetables, olive oil, beans and nuts. Also I have some very good news. Moderate alcohol consumption is included in this diet ! One glass of wine is sufficient.
I hope by the end of this article you learned how to improve your memory in just 30 days. Thank you for reading and subscribe if you would like to be notified when a new article is posted. THANK YOU!
- Publishing, Harvard Health. “Minding Your Memory.” Harvard Health, www.health.harvard.edu/mind-and-mood/minding-your-memory.
- Publishing, Harvard Health. “Boost Your Memory by Eating Right.” Harvard Health, www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right.
- “What Is Cognitive Stimulation Therapy? Why Does It Work?” Fit Minds, 14 Dec. 2020, https://fitminds.ca/cognitive-stimulation-therapy-what-is-cognitive-stimulation-therapy-why-does-it-work/.
- “Memory & Sleep: How Deprivation Affects The Brain.” Sleep Foundation, 11 Dec. 2020, www.sleepfoundation.org/how-sleep-works/memory-and-sleep.
- Newsroom, KUSI. “StudyFinds That Americans Are Now Averaging Less than 6 Hours of Sleep per Night -.” McKinnon Broadcasting, 22 Jan. 2020, www.kusi.com/studyfinds-that-americans-are-now-averaging-less-than-6-hours-of-sleep-per-night/.
- Elizabeth Scott, MS. “How You Can Improve Your Memory When Dealing With Stress.” Verywell Mind, 24 Jan. 2020, www.verywellmind.com/stress-and-your-memory-4158323.