Vary Your Study Routine
Another great way to increase your recall is to occasionally change your study routine. If you’re accustomed to studying in one specific location, try moving to a different spot during your next study session. If you study in the evening, try spending a few minutes each morning reviewing the information you studied the previous night.
Ginseng Fish Berries Or Caffeine
Listen to the buzz about foods and dietary supplements, and you’ll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.
But do they really work? There’s no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add “smart” foods and drinks to your diet.
Discover Your Inner Drive
Remember what I said at the beginning? Motivation is flimsy. Get over it and get on with your life.
But, hang on, Joanna. Your tricks are clever ), but surely, we need something more substantial to carry us through all those days, weeks and months filled with stuff to do? If not motivation, what should I rely on then?
Well, let me get this motivation bit straight.
If you want to get somewhere where you want to get not to a random anywhere, you need motivation.
But since youre listening to Anthonys podcast, you already have motivation. Motivation to improve your memory, your mental performance and probably also your life.
Because these are all self-improvement goals. And thats awesome.
You know what you need, youve done some research to identify what may help, youre listening to Anthonys podcast, reading, digesting it and maybe even implementing.
Thats a lot, actually.
So in my books, this means youre motivated.
And even if you havent started implementing any of the advice Anthony and his guests have shared with you it still doesnt mean you need to motivate yourself to get there.
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The Fastest Way To Improve Your Focus
There is a downside to meditation though. It takes time to see the benefits. Plus, you need to commit to at least 4, 15-minute sessions per week. Well worth it, but not instantaneous.
You have more pressing questions:
What about that neuroanatomy revision for the exam tomorrow? Or the German phrases you need to memorize for your trip next week?
Meditation is great and you should continue practicing it if youre already doing it, but for all those moments when you need a quick focus fix, heres my trick:
Get Ready For A Big Day
Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee. In addition to eating a well-balanced meal, experts also offer this advice:
- Get a good night’s sleep.
- Stay hydrated.
- Exercise to help sharpen thinking.
- Meditate to clear thinking and relax.
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Four Key Elements Of A Good Brain
What about brain-training programs?
Take Supplements Like Omega 3s Vitamin D And B12
Brain fog can be caused by a lack of certain nutrients in your diet and this is especially true for Omega-three fatty acids, Vitamin D, and B12. Supplementing with each one has been shown to improve cognitive abilities like memory recall and it also helps to reduce the symptoms associated with brain fog!
Supplements also contain a highly concentrated dose of the nutrients found in whole foods, making them easier for our bodies to absorb and use. If you want better memory while also feeling more alert throughout the day, try adding these supplements into your diet!
Hopefully, these strategies will help you fight off any symptoms associated with brain fog so that youre able to function better throughout the day without worrying about forgetting things or stumbling over words while speaking. These are all easy tips for improving your memory so try them out today if they sound good!
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Manage Technology So That It Doesnt Manage You
Turn technology off.
Yes, technology can be helpful when it comes to learning and work productivity, but if you dont manage technology, it will manage you.
Im not telling you to go off the grid completely, but you can boost your concentration and ability to memorize by simply turning off all the notifications. Or, as Anthony suggests in Mandarin Chinese Mnemonics And Morning Memory Secrets, dont even turn any computers on until youve got your most important memory goals completed.
How To Improve Memory And Concentration: 9 Tips That Will Help You Achieve This
We all have periods throughout the day where it feels like weve hit a mental wall.
In these moments, we tend to zone out or daydream for what may be several minutes.
Nothing productive is completed during these moments and we often only vaguely remember what happened during this time.
Knowing how to improve memory and concentration can help to reduce these blackout periods of zoning out, help you to keep your focus on the task at hand, and be more efficient with your productivity no matter what it is that youre trying to do.
It all begins with getting a good night of rest every evening.
A proper amount of sleep is essential to improving memory and concentration. The amount of sleep a person needs is different due to biological variability, so you may need 6-10 hours of sleep every night.
Certain medical conditions, such as obstructive sleep apnea, can interfere with the quality of sleep you receive as well.
Establish an evening routine that avoids electronic screens. Consult with your medical provider if you suspect a medical condition is interfering with your rest.
Then youll be able to take advantage of these additional proven techniques that will help you to improve memory and concentration.
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Vitamins Minerals And Supplements
Store shelves groan with supplements claiming to boost health. Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.
Some researchers are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral, and herb combinations and their impact on the brain, but more proof is still needed.
Check with your doctor.
How Can Covid Affect Memory And Thinking
Memory: If your memory is affected, you may find it difficult to hold information in your head in order to use it to make decisions based on that information, you may struggle to recall something that has happened, or forget to take medication on time.
Attention and concentration: Problems with attention/concentration can make it hard to focus and ignore distractions. So, it may be difficult to find the can opener in the cluttered utensil drawer, help your child/grandchild with homework, or hold a conversation, whilst the TV is on, or keep up with conversations that are fast-paced or involve more than one other person. It may be more difficult to do two things at the same time and not be distracted when trying to concentrate on a task.
Executive functions: Executive functions are the mental processes that allow us to solve problems, make decisions, plan ahead, and see tasks thorough to completion.
For example, executive functions are needed to deal with problems, organise a holiday, get the car fixed, find a new job or a new place to live.
People with executive functioning problems often seem disorganised, impulsive, and not thinking things through. They may find it difficult to get going on tasks, or start a task but not see it through, perhaps getting distracted by something irrelevant and not noticing that they have drifted off-task.
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Create Goals That Satisfy Your Highest Priorities
Whenever youre resisting doing something, its likely that its because its not topping your priority charts.
As a human being, you behave and act in ways which ultimately keep you feeling safe and comfortable. As long as we can see we will get to continue feeling safe and comfortable.
However, the moment a notion arises of your needing to do something that feels unfamiliar , you can guarantee youll feel a sting of resistance.
The key is to examine and reframe what you need to do in a way that does satisfy your highest values and priorities.
If you believe you know what your values and priorities are, spend time looking at the results you have achieved with your goals. This is important when youre learning how to improve focus.
For example, you may think that one of your priorities is to have a healthy bank balance. However, your balance statement shows a lack of savings. This shows that having a lot of money is actually not a high priority for you at this moment.
At this point, you need to explore the variety of activities that yield a healthy bank balance that youre not currently exercising. Saving, reducing costs, and finding ways to increase your income are all activities you need to explore. These things might sound dull and like hard work.
Thats probably why youre not doing them! The great news is that they dont have to be.
Work out which of these activities are the easiest and fun for you.
What Is Working Memory
You might be familiar with the term short-term memory,which is used interchangeably with the term working memory. Both refer to thoughts or information you hold temporarily in your memory, so that they are available when you need them to complete a task. Think of working memory as a shelf in your brain. Imagine you are going to the store. You need milk, eggs, and bread. While youre in the store, you suddenly remember you need cereal. You head to the cereal aisle, but as you focus on Special K, the eggs fall off your mental shelf. You arrive home with cereal, milk, and bread, but have forgotten the eggs.
The number of items you store in your working memory might not be as many as the number your best friend can accommodate on his mental shelf. Research shows that young children have limited working memory skills, being able to hold only one or two items in memory. WM continues to develop until around age 15, but not everyone develops at the same pace or has the same working memory capacity. Some people can store more information than others.
Researchers disagree about the number of information bytes that can be held by the brain. Some say its as many as seven items, and others claim its four. You can increase your working memory capacity by grouping items together. A telephone number is typically 10 digits long, but we often break the number into three groups , allowing us to use only three working memory slots to remember 10 digits.
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What’s Fogging Up Focus
Like a computer that slows with use, the brain accumulates wear and tear that affects processing. Dr. Daffner says this can be caused by a number of physiological stressors such as inflammation, injury to blood vessels , the buildup of abnormal proteins, and naturally occurring brain shrinkage.
The following factors can also affect your concentration.
Underlying conditions. Depression or sleep disorders can undermine your ability to concentrate. So can the effects of vision or hearing loss. “You waste precious cognitive resources when you spend too much time trying to make out what’s written on a page or just hear what someone is saying,” Dr. Daffner notes.
Medication side effects. Some drugs, especially anticholinergics , can slow processing speed and your ability to think clearly.
Excessive drinking. Having too much alcohol impairs thinking and causes interrupted sleep, which affects concentration.
Information overload. We are bombarded with information from TVs, computers, and messages such as texts or emails. “When there’s too much material, it burdens our filtering system and it’s easy to get distracted,” Dr. Daffner says.
Healthy Fats And Superfoods
Dr. Bonnie Brock, a Registered Dietitian, Doctor of Naturopathic Medicine, and owner of A New Leaf Natural Medicine in Evanston and Glenview, IL, recommends upping superfoods and cutting down on inflammatory foods.
Her list of foods to incorporate includes:
- Cold water/oily fish for omega-3 fatty acids
- Fermented foods for beneficial probiotics
- Dark, leafy green vegetables for brain-boosting vitamin and minerals
- Dark red and purple berries for powerful anthocyanin
- Ginger and turmeric root for anti-inflammatory properties
- Prebiotic-rich onion, sunchoke, asparagus, jicama, and dandelion greens to feed your existing beneficial microbiota
Foods to reduce or avoid:
- Inflammatory processed meats
- Sweets and refined carbohydrates
- Artificial sweeteners
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How To Boost Brain Power At Any Age
A strong memory depends on the health and vitality of your brain. Whether youre a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, theres lots you can do to improve your memory and mental performance
They say that you cant teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage simply isnt true. The human brain has an astonishing ability to adapt and changeeven into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.
The brains incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age. These nine tips can show you how.
Types Of Foods To Support Memory
If you’re feeling forgetful, it could be due to a lack of sleep or a number of other reasons, including genetics, level of physical activity and lifestyle and environmental factors. However, there’s no doubt that diet also plays a role in brain health.
The best menu for supporting memory and brain function encourages good blood flow to the brain much like what you’d eat to nourish and protect your heart. Research is finding the Mediterranean Diet may help keep aging brains sharp, and a growing body of evidence links foods such as those in the Mediterranean diet with better cognitive function, memory and alertness.
Eat your veggies. You’re not likely to forget this message. Getting adequate vegetables, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Try a kale salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry also is an excellent option for lunch or dinner.
Be sweet on berries and cherries. Berries especially dark ones such as blackberries and blueberries, as wells as cherries are a source of anthocyanins and other flavonoids that may support memory function. Enjoy a handful of berries or pitted cherries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried berries and cherries
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Put Your Routine Outside Of The Box
Change is good for the mind. Frequent changes, in fact, can help to keep the mind engaged because there is something consistently new to learn. This means it can be beneficial to put changes into your routines so that your mind can stay engaged.
Tinkering with a routine can be dangerous, however, because it can also cause the mind to feel uncomfortable and that contributes to a lack of memory and concentration.
To avoid the pitfalls of change, consider making small changes within the scope of your routine instead.
If you take the same way to work every day, then try a different route that will still get you there within the same period of time. Switch up how your desk is organized from time to time. Be spontaneous and go out for drinks after work or catch a movie before heading home.
Give yourself permission to do something different.
Every time you switch between tasks, it takes about 15 minutes for the mind to catch up. Plan on having a single-minded focus on one task for about 60 minutes. Then switch tasks, but allow yourself to take that 15-minute break.
In doing so, youll be encouraging the mind to improve its concentration and youll be ready to stay focused for the next 60-minute window.