Various ways to enhance memory

Memory is the reflection of past experiences in the human brain. It includes four basic processes: memorization, retention, reproduction and recall. Its forms include image memory, conceptual memory, logical memory, emotional memory, motor memory, etc.

The enemy of memory is forgetting. The essence of improving memory is to try to avoid and overcome forgetting. As long as you carry out conscious exercises and master the rules and methods of memory during learning activities, you can improve and enhance your memory.

Here are 10 ways to enhance memory:

1. Concentration

When remembering, as long as you concentrate, concentrate, and eliminate distracting thoughts and external interference, the cerebral cortex will leave deep memory traces and make it difficult to forget. If you are distracted and multitasking, your memory efficiency will be greatly reduced.

2. Strong interest

If you are not interested in learning materials and knowledge objects, it will be difficult to remember them no matter how much time you spend.

3. Understanding memory

Understanding is the basis of memory. Only what you understand can be remembered for a long time. It is not easy to remember things by rote memorization alone. For important learning content, if you can combine understanding and recitation, the memory effect will be better.

4. Over-learning

That is, on the basis of memorizing the learning materials, memorize them several times to achieve the level of memorizing and remembering them by heart.

5． Review in time

The speed of forgetting is fast at first and then slows down. Strike while the iron is hot and review and consolidate the knowledge you have just learned in a timely manner is an effective means to strengthen memory traces and prevent forgetting.

6. Frequently recall

When studying, keep trying to recall, so that memory errors can be corrected, omissions can be made up, and difficult learning content can be remembered more firmly. In your spare time, you can also avoid forgetting by frequently recalling the objects you memorized in the past.

7. Audio-visual combination

It can use language function and the functions of visual and auditory organs at the same time to strengthen memory and improve memory efficiency. Much better than silent reading alone.

8． Various methods

According to the situation, flexible use of classification memory, chart memory, shortened memory and making outlines, taking notes, cards and other memory methods can enhance memory.

9． Best time

Generally speaking, 9 to 11 a.m., 3 to 4 p.m., and 7 to 10 p.m. are the best times to remember. It is better to use the above time to memorize difficult-to-remember learning materials.

10. Scientific use of the brain

On the basis of ensuring nutrition, active rest, physical exercise, etc. to maintain the brain, scientific use of the brain to prevent excessive fatigue and maintain a positive and optimistic mood can greatly improve the work efficiency of the brain. This is the key to improving your memory.

Do you want to know your memory?

1. Listed below are 3 sets of numbers, each set of 12. This is a test of your memory. You can choose a set of numbers, read them in 1 minute (read one number every 5 seconds on average), and then write the numbers you remember (the positions can be reversed). Record the number of numbers you remember correctly. Depending on how much you remember, your mechanical memory can be assessed.

73, 4964, 83, 41, 27, 62, 29, 38, 93, 74, 97

57, 29, 32, 47, 94, 86, 14, 67 , 75, 28, 79, 24

36, 45, 73, 29, 87, 28, 43, 62, 75, 59, 93, 67

2. The following is arranged 100 numbers, please find 15 consecutive numbers in order among these numbers, such as 2-16 or 61-75, etc. Record the time it takes you to find the numbers. Based on this time, you can learn how well you remember when paying attention.

12 33 40 97 94 57 22 19 49 60

27 98 79 8 70 13 61 6 80 99

5 41 95 14 76 81 59 48 93 28

20 96 34 62 50 3 68 16 78 39

86 7 42 11 82 85 38 87 24 47

63 32 77 51 71 21 52 4 9 69

35 58 18 43 26 75 30 67 46 88

17 64 53 1 72 15 54 10 37 23

83 73 84 90 44 89 66 97 74 92

　25 36 55 65 31 0 45 29 56 2

Score

Mechanical memory test score: Correctly write down 12 numbers in a row, Excellent memory; remember 8-9 numbers, excellent; remember 4-7 numbers, average; remember less than 4, poor memory.

Concentrated attention memory test scores: 30-40 seconds to complete, excellent; 40-90 seconds to complete, average; 2-3 minutes to complete, poor

9 types Bad habits can make the brain dull

1. Long-term satiety: After eating too much, a substance called "fibroblast growth factor" will increase significantly in the brain. It can increase capillary endothelial cells and fat, promote atherosclerosis, and cause premature brain aging and mental retardation.

2. Underestimate breakfast: Skipping breakfast will cause a person’s blood sugar to be lower than the normal supply, which will be harmful to the brain over time.

3. Vegetarian breakfast: According to relevant data, children who eat high-protein breakfast generally have a relatively longer optimal thinking time in class, while children who eat vegetarian meals decline relatively quickly in mood and energy.

4. Excessive sweets: Sweets reduce appetite and reduce the intake of high protein and multivitamins, leading to functional malnutrition and affecting brain development.

5. Lack of sleep: The main way the brain eliminates fatigue is sleep. Long-term lack of sleep or poor quality sleep will only accelerate the decline of brain cells, and smart people will become confused.

6. Long-term smoking: Long-term smoking causes brain tissue to shrink to varying degrees, making it susceptible to Alzheimer's disease. Because long-term smoking can cause cerebral arteriosclerosis, resulting in insufficient blood supply to the brain, degeneration of nerve cells, and subsequent brain atrophy.

7. Be reticent: There is a lobe area in the brain that specializes in language. Frequent talking will also promote the development of the brain and exercise the function of the brain. Usually you should say more words that are rich in content and have strong philosophical or logical meaning. When people sleep with their heads covered, as the carbon dioxide concentration in the quilt increases, the oxygen concentration continues to decrease. Long-term inhalation of moist and dirty gases is extremely harmful to the brain.

8. Not willing to use your brain: Thinking is the best way to exercise your brain. Only by using your brain more and thinking harder can people become smarter.

9. Using your brain while sick: When you are feeling unwell or sick, reluctantly insisting on studying or working is not only inefficient, but also easy to cause brain damage

What to do if you have poor memory

1. Stop before going out, take a deep breath, and give yourself some time to think about where you are going today, what you are going to do, and what your purpose is.

2. When doing anything, force yourself to concentrate, even if you don’t like it. If you frequently forget to turn off the stove, run into the kitchen and slowly turn off all appliances. Whenever you look at an appliance, tell yourself, "The oven is turned off, the toaster is unplugged." That way when you drive out of the house, you know exactly what has been turned off.

3. Use a pen to write down things that are easy to forget. If you tend to forget important things, make a list before you leave. Check everything carefully and read it out loud. Consult your calendar to make sure everything you need is written down and ready to go.

4. Do it immediately when you remember it. If you need to take that book from the library, get it as soon as you think about it. If necessary, you can even place the book close to the front door, such as standing upright against the door.

In addition, if you have poor memory, you can also use it to put your brain into the best memory state. Research shows that when the human brain wave is in the alpha brain wave, attention is most concentrated and memory is best. By studying various factors that affect human brain waves, the American Research Institute has developed the most advanced system in the world. It can use multiple combinations of sound waves and light waves to effectively regulate the state of human brain waves, and has great advantages in improving poor memory. The effect is very good. Currently, many people abroad are using it. Users can obviously feel the improvement of their memory.

Ten simple memory gymnastics

Small, director of the Memory Clinic and Aging Center at the University of California, Los Angeles, said in his book "Making the Brain Younger" to prevent accelerated brain aging. It is easier than trying to repair damaged brain cells. It is never too late or too early to fight brain aging.

Try the following 10 simple brain gymnastics that can be implemented in life to cultivate a healthy lifestyle and make your brain smarter!

1. Play with creativity

A 21-year study by Albert Einstein College of Medicine in New York City found that people who play games (such as chess, bridge, etc.) at least once a week Elderly people are 50% less likely to suffer from Alzheimer's disease than those who do not play games.

2. Cultivate the ability to react quickly

George Washington University neurology professor Rui Stark recommends playing the paper ball game during work breaks: with your back to the trash can about six feet away, Holding the paper ball in hand, turning around quickly and throwing the paper ball into the trash can can train quick reaction skills.

3. Create new experiences in life

An unchanging lifestyle will kill brain power. Katz, a neurobiologist at Duke University, encourages people in "Let Your Brain Be New" Break routines and create new experiences. For example, choose a new route to work and school, and search for the sounds, smells, and scenery on the new road; eat at different restaurants every day to try new flavors and diversify your sensory experience. '

4. Experience the fun of self-guided travel

The meaning of travel is to broaden your horizons and feel the excitement of a new environment. Therefore, when traveling abroad, you should avoid joining large tour groups or urban areas where Chinese is spoken. For guided tours, try to choose independent travel or self-guided travel. It is best to rent a car or take public transportation. Go to the local market, spend more time in the spice or herb section, smell the flavors you have never been exposed to, chat with the locals, and keep your brain in the best state to face new problems at any time. Unexpected challenges will give the brain's nerve cells a chance to develop new connections.

5. Relax with music

It is said that listening to Mozart’s music can improve the sense of space and promote the development of brain logic. However, Xu Qiping, a professional sound therapist with AMTA license from the American Music Therapy Association He said that the so-called "Mozart effect" was the result of media interpretation and market hype. The scholar who originally led the study of the Mozart effect later said that the study sample was too small and the study time was too short to prove that Mozart's music has long-term benefits for brain development. But music still has a positive effect on the brain.

6. Eat the right foods

Foods rich in Omega3 fatty acids, such as avocados and rapeseed, help keep brain cells soft and elastic and reduce the risk of cardiovascular disease and stroke. Seed oil, linseed oil, olive oil, green leafy vegetables, salmon, tuna, trout, etc.

The natural antioxidants contained in fruits and vegetables, such as prunes, raisins, blueberries, strawberries, spinach, plums, broccoli, oranges, etc., can protect brain cells from free radical damage and enhance memory. Study traditional Chinese culture, learn various practical learning tools and techniques, and improve yourself in all aspects!

7. Reading is a whole-brain activity

When reading, the visual cortex is activated, the hands need to turn the book and the eyes need to move, the words on the book are converted into sounds, and the sounds are stored in the forebrain into It means that reading improves intelligence. Each word read inspires related words, thus promoting creativity and imagination.

8. Activate full sensory experience

To observe the steps for a baby to learn new things, he must touch it, look at it, smell it, and bite it. Experts suggest that activating multiple senses to do the same thing, adding rarely used senses such as smell and touch, to avoid the brain's expected patterns can build a new neural connection map. For example, when you go home, you close your eyes and look for the light switch, remember where you put your slippers, where the tables and chairs are, and the direction of the room.

9. Exercise keeps the brain young

Exercise stimulates the release of endorphins, the natural anti-depressant hormone, and reduces stress; while standard tasks such as playing ball or doing housework can suppress the almonds that control emotions. Nuclear launches for no reason, don’t let bad emotions cause trouble. Aerobic exercise will promote body metabolism and bring oxygen to the brain. University of Illinois neuroscientist Ke Kongbi suggests that brisk walking for 15 minutes a day can maintain good physical condition and slow down the loss of brain nerve cells.

10. Leave a blank space for thinking

Brain gymnastics does not mean that the brain is exhausted. A Stanford University study found that long-term exposure of laboratory animals to stress hormones can cause the hippocampal memory and learning center to shrink.

Solomon, a professor of psychology at Williams College in Massachusetts, said that stress will make you unable to concentrate and your brain's memory capacity will also be reduced. Experts suggest that no matter how busy you are at work, remember to leave half an hour to an hour every day to sort out your thoughts. Sitting quietly and meditating are all good ways to relieve stress

Three advantages of using the fixed pile method to memorize articles

Using this fixed pile method (number piles, location piles or other piles) to memorize information has very obvious memory advantages compared to the traditional rote memorization method. Its advantages are mainly in memory speed and review. It is manifested in three aspects such as the number of times and the degree of firmness:

First, the speed of memory is faster:

By converting words into vivid images, the rote memorization of words can be reduced Transformed into imagination of vivid and vivid images, this greatly improves the speed of memory.

Generally speaking, the memory speed of the fixed pile method will be several times or even dozens of times faster than that of rote memorization. For the same article, the time required for rote memorization is much longer than that of fixed pile memorization. pile method.

When memorizing by rote, you need to read an article many times until you become proficient in reading it, and then you can start trying to memorize it without reading the book. Using the fixed pile method to memorize, even if you have not read the article a few times and have not yet understood the content, it does not prevent you from quickly writing it down word for word.

Second, the number of reviews is less and the method is more flexible:

Many people think that fast memory is only short-term memory, and they can remember and forget quickly. This is a huge misconception.

On the contrary, rote memorization is the real short-term memory. It is slow to remember but quick to forget.

In fact, Ebbinghaus’s forgetting curve only applies to rote memorization. Rote memorization requires many repetitions according to this curve to ensure that the memory is strong.

The forgetting speed of the fixed pile method is much slower than that of rote memorization. For the same material that has been memorized, rote memorization requires many repetitions in a short period of time before it can be converted into long-term memory; the fixed pile method requires far less repetitions and repetition time than rote memorization.

When reviewing, we can easily recall the content of each sentence through digital piles. In this way, even if we are away from the book, we can always recall it in our minds to increase familiarity and Proficiency is more conducive to memorizing articles thoroughly.

At the same time, it is also very flexible in the use of time. You can review anytime and anywhere without having to go back to your desk.

With the traditional rote memorization method, it is difficult to recall the entire article without a book. Once you encounter a memory jam, you will not be able to memorize it anymore. You must have a book in your hand to continue memorizing it. , which is not conducive to consolidating memory anytime and anywhere.

Third, remember better.

When using the fixed pile method to memorize, we can use very logical piles to organize the memory data (sentences in the article) into small memory fragments with logical rules, so that we can easily It allows you to recall all the fragments effectively, instead of being prone to memory jams, inability to recall large sections of text, or even inability to recall the entire article as a result of rote memorization.

When recalling an article using the pile-fixing method, remembering in the order of piles can ensure that no paragraph of text is missed. Even if you cannot recall certain paragraphs, you will know which paragraphs you have not remembered well. , you can do a very targeted review right away.

With the rote memorization method, when recalling the entire article, I usually miss several paragraphs, but I don’t know it at all. I just feel that I haven’t memorized everything, but I just don’t know where I missed it. . If you have the book in your hand, you can compare it section by section to find out what you missed. But if the book is not around, you may not know if you have made any mistakes and where they are, and you will not be able to conduct supplementary review in a timely manner.

After a relatively long period of time, the content memorized by rote memory may be almost forgotten, and the content memorized by the fixed pile method is very good because of the pile. Memory reminders can also easily recall most of the content.

Therefore, using the fixed pile method to memorize can make it unforgettable for a long time, and its memory is far stronger than rote memorization.

Therefore, in summary, if you use the fixed pile method to memorize articles, you can memorize articles faster, review less times, and remember them more firmly. Its memory efficiency is much higher than the traditional rote memorization method. It is a truly efficient memory method.