Minor memory lapses are amongst the numerous frustrations of old age. For example, it hurts while you forget why you walked right into a room. And it's embarrassing and even embarrassing while you lose your train of thought in a conversation or cannot remember someone's name.
Fortunately, those moments are frequently nothing to fret about. And various strategies can allow you to retain more information and reduce cognitive hiccups.
Repeat it
Use this strategy by repeating recent information orally.
Imagine that
An easy technique to remember something is to associate it with a picture. For example, should you meet someone named Rosie and you desire to memorize her name, imagine that Rosie is holding a bouquet of roses. To recall a brief grocery list, imagine the items you would like in your table at home.
“It connects new information to something you already know, making it easier to remember.” Dr. Budson says. “Also, visualizing information makes you repeat it. And the whole process requires effort, which makes you more likely to retain it.”
Group it
You may find it more easy to recollect long lists of things should you “break” the data into groups of three or 4—just as we do with the digits in phone numbers. Grouping information reduces the load in your working memory, a mental scratch pad that temporarily stores these details within the brain.
It also helps to categorize groups of data. At a food market, for instance, you would possibly consider a number of the varieties you would like, in addition to the range of canned goods or fresh produce you would like.
Write it down
Another technique to absorb information is to put in writing it down on paper by hand. Capture your thoughts, conversations, experiences, or any recent information. This easy activity—versus typing on a keyboard—stimulates complex brain activity that helps your memory.
Dr. Budson says, “Taking written notes forces you to process and understand information, organize important points, and transfer them clearly to paper. Each of these steps helps you remember information better. In contrast, many of us can type so fast on a computer that we can process what we're hearing, which can barely be processed by our conscious mind.”
Organize it
Trying to recollect a busy to-do list and schedule of appointments can overload your memory, making it difficult to recall details.
Instead, add appointments and to-do lists to the calendar in your refrigerator, smartphone, or day planner. Review your lists (and even say them out loud) at various points throughout your day. Included are additional opportunities to bolster written and review (revision) information.
Cue yourself
Verbal cues are like clues: they send your brain on a mini-treasure hunt for information. So should you cannot remember a specific name or fact, cue yourself by describing the word, person, place, experience, or undeniable fact that you are trying to recollect. Eventually, the reply will come to mind.
You may use visual cues to assist jog your memory. For example, leave a bill near your checkbook or computer in case you should remember to pay it.
More ways to remain sharp
As much as possible, follow a healthy lifestyle that promotes a sharper memory: get enough sleep (a minimum of seven hours an evening), eat a healthy weight loss plan, avoid alcohol and cannabis, stay hydrated, exercise, aim for a minimum of 150 minutes of moderate-intensity activity per week (equivalent to brisk walking), stay socially connected, and challenge your brain, try, try, try, try, try.
If memory becomes impaired, discuss with your doctor. An easily treatable health problem could also be at fault, equivalent to insufficient sleep, a vitamin deficiency, a side effect of medication, or stress.
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