11 Steps to Improve Your Memory

Memory is the storehouse in which brain keeps all the information to be retrieved whenever needed. The most frequently used information or the latest entry comes out easily and effortlessly similar to what happens in a physical store. For rest of the information to come out fast, we need to keep stimulating and strengthening the memory muscles. This can be achieved irrespective of age by using these 11 simple steps.

1. Practice Mindfulness: Mindfulness is being aware of who and where you are, and by being completely involved in what you are doing in a moment. The mind will keep on thinking of different things for which it is made, its we who have to control it and bring it back to the present work as soon as you remember. By practicing mindfulness you can control your mind to concentrate on the present task. For example, one can practice mindfulness by doing mindful breathing every day for few minutes a day and later increase the frequency. Simultaneously you can do mindful eating and drinking. You will find that your concentration is improving at your work.
2. Play Games: Playing different ball games help your body and mind both active besides many other benefits as you need to maneuver yourself to gain points. Same can be said about badminton. Try playing with the weaker side as well. Trying is important even if you are not as good on the weaker side. Playing indoor games like chess and scrabbles specially work on your spatial abilities. Even if you are alone, playing crosswords or online games can help but be careful of limiting yourself to some stipulated time.
3. Read Aloud: We all know the advantages of reading books outside work. Reading aloud and reframing the words help improve the comprehension and also the memory. Our brain keeps the information in many forms: taste, smell, sound, even touch but not words in letters. So how does it stores stories? It stores pictures of what it sees through eyes and what it visualizes. For one story, it may keep a folder of images. That’s why it requires some practice before you speak out any story or any information so that it can convert images back to words in a form which can be understood by others.
4. Tell a Tale: You can remember information by sharing it with somebody. If the information is big, you can share in the form of stories.
5. Write Stories: Journaling the information in the form of short notes will also help you remember more. You can always get back to your notes in case you forget something.
6. Be Active: Remain active throughout the day, don’t sit for more than half an hour. Exercise at least 4 to 5 times a week and break your threshold once a weak. Take it easy on sick days. There are targeted exercises to improve memory like metronome clapping exercise among many others that can help you improve memory.
7. Eat Healthy: Much is said about this one thing for years. Read my book, “Three Codes to Live by: for Healthy Life” to get detailed information with actionable exercises. The idea is to have healthy and balanced diet most of the time specially Omega-3 rich food.
8. Sleep Well: Have uninterrupted sleep for 6 to 7.5 hours. Use different techniques to sleep faster. One of them is to count reverse from 100 to 1 in mind. If you forget any number start from 100 again without cheating. Breathe slowly and count at every exhale.
9. Memory training: Memorize something new every day, even if it is something said by other people. Memory is like a muscle, the more you use it, the more it will develop just like your other muscles.
10. De-clutter your mind: Besides, decluttering your home and your sitting space in the office, declutter your mind too. Simply prioritize your things to do. The urgent ones will automatically come up.
11. Manage Stress: It’s difficult to avoid stress and in fact, it is important to grow in life. Take pause and breaks whenever you feel overwhelmed because of any or too many tasks. Focus on completing the task at hand and then move to next.

By following and practicing these steps one can improve memory at any stage in life. Let me know in the comment section what you think about these steps and what has helped you.